Category Archives: WOD

Dynamic Squatting

Beacon MMA & CrossFit Turbocharged – Barbell Club

A.: Front Squat (EMOM7 x 2 @ 50-60% = Fast reps less than 5 seconds per double)

B1.: Bulgarian Split Squat (4 x 8-12 each leg (holding dumbbells))

B2.: Banded Kettlebell Swing (Checkmark)

4 x 12

C.: Reverse Hyper (Checkmark)

4 x 15

D.: Superset Explosive (Checkmark)

5 times:

2 Medball Underhand Throws AS HIGH AS POSSIBLE

2 Tall Box Jumps

Rest 30-seconds to 1-minute

12/6/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

5 Inch Worms

Then 2 Rounds:

8 Alt. Lateral Box Step Overs

6 KB Deadlifts (:03 eccentric)

8 Up-Downs

6/6 KB Swings

Strength

Deadlift (5-5-5)

Start Light and build to Moderate.

Metcon

Metcon (Time)

5 Rounds:

7 Deadlifts (175/115)(RX+255/175)

14 Box Jumps (24/20)

21 KB Swings (53/35)

(Rest 1:00 b/t Rounds)

(Score is Slowest Round)\

PERFORMANCE GOAL → Goal today would be to go 14:00 minutes or less on total time. Deadlifts and KB Swings are to be completed unbroken. Box Jumps should be fast and consistent. Only rest is during scheduled break between rounds.

FITNESS GOAL → Look to complete the workout between 15:00 – 17:00 minutes today. Deadlifts should be done in 1 set with great form, so choose an appropriate weight to allow this. KB Swings in 2 sets…3 sets max towards end. Box Jumps should be completed at a moderate pace.

-Scaled-

5 Rounds

7 Deadlifts (115/80)

14 Box Jumps (18/12)

14 KB Swings (26/18)

(Rest 1:00 b/t Rounds)

(Score is Slowest Round)

12/5/22 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

200m Run

2 Rounds:

8 Alt. Samson Lunges

8 Bootstappers

8 Ring Rows (RD2: Kipping Swings)

Then, 2 Rounds:

8 MB Push Press

8 Alt. MB Cossack Squats

8 MB Sit-Ups (RD2: Hanging Knee Raises)

Strength

Back Squat (5-5-5)

*Start Light and build to Moderate.

Metcon

Metcon (AMRAP – Reps)

20 Min EMOM:

MIN 1&2 – AMRAP of…8 Burpees + 12 TTB*

MIN 3 – Max Wall Balls (20/14)

MIN 4 – Rest

*Pick up where you left off.

(Score is Total Reps)

PERFORMANCE GOAL → From a performance standpoint, we should be shooting for 2.5+ Rounds per AMRAP. Look to keep the Toes to Bar to no more than 2 Sets. Wall Balls should be 25+.

FITNESS GOAL → From a fitness standpoint, we should be shooting for 1.5 – 2+ Rounds on the day. Keep the Toes to Bar to no more than 3 quick Sets. Wall Balls should be 20+ each interval.

-Scaled-

20 Min EMOM:

MIN 1&2 – AMRAP of…8 Up-Downs + 12 K2E*

MIN 3 – Max Wall Balls (14/10)

MIN 4 – Rest

*Pick up where you left off.

(Score is Total Reps)

12/4/22 CrossFit Sunday Sweat – Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1:00 Cardio Choice

Then, 2 Rounds:

8 Bird Dogs

8 Sit-ups

8 Supermans

Metcon

Metcon (No Measure)

ON A 3:00 RUNNING CLOCK

Max Single DB Up-Downs

-1:00 Rest-

15 Min AMRAP:

1:00 Cardio Choice

15 V-ups

15 Alt. Sit Thrus

30 DB Toe Taps

-1:00 Rest-

ON A 3:00 RUNNING CLOCK

Max Single DB Up-Downs

Cool Down

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

12/3/22 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

30 JJ

Then 2 Rounds:

10 Alt. Box Step-Ups (RD2: Box Jumps)

5/5 SA Ring Rows

10 Scap Pull-Ups (RD2: Kipping Swings)

10 Overhead PVC Lunge (RD2: Back Rack Lunges)

Strength

Pull-ups (4 x 5-8 Strict Pull-Ups @ 22X1)

*Weighted Pull-Ups if Bodyweight isn’t challenging.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

8 Box Jumps (20)

6 Alt. OH Lunges (65/45)(RX+95/65)

4 C2B Pull-Ups

-Rest 1:00-

7 Min AMRAP:

10 Box Jumps (24/20)

8 Alt. Front Rack Lunges

6 C2B Pull-Ups

-Rest 1:00-

9 Min AMRAP:

12 Box Jumps (30/24)

10 Alt. Back Rack Lunges

8 C2B Pull-Ups

PERFORMANCE GOAL → These athletes will look to complete 3.5-4 rounds each AMRAP. Box Jumps and Lunges should be completed unbroken. C2B Pull-ups should remain unbroken until the last AMRAP where they will look to complete them in 1-2 sets.

FITNESS GOAL → Athletes in this category will look to complete 3-3.5 rounds each AMRAP. Box Jumps and Lunges should be completed unbroken so adjust loading if needed. Pull-ups should remain unbroken or in 2 quick sets.

-Scaled-

5 Min AMRAP:

8 Box Jumps or Alt. Step Ups (18/12)

6 Alt. OH Lunges (45/35) or Single DB Lunges (30/20)

4 Pull-Ups or Ring Rows

-Rest 1:00-

7 Min AMRAP:

10 Box Jumps or Alt. Step Ups

8 Alt. Front Rack Lunges or DB Goblet Lunges

6 Pull-Ups or Ring Rows

-Rest 1:00-

9 Min AMRAP:

12 Box Jumps or Alt. Step Ups

10 Alt. Back Rack Lunges or BW Reverse Lunges

8 Pull-Ups or Ring Rows

12/2/22 CrossFit Haddonfield Collingswood

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

Flag Grab!

Then, 2 Rounds:

4 Bench/Box Dips

6 Alt. Lunges

8 Glute Bridges

Then, 2 Rounds w/ PVC or Empty Bar:

6 RDL

6 Clean High Pulls

6 Hang Muscle Clean + 2 Alt. Elbow Punches

4 Clean Drop Drills*

*1 Rep= Stand on toes + shrugs shoulders/ flex legs and hold for :01-:02 before dropping into a catch position.

Strength

Power Clean + Hang Power Clean (5 x (1 + 2))

Start Light and build past workout weight.

Metcon

Metcon (Time)

“Eliza Plus”

FOR TIME:

27-21-15-9

Power Clean (95/65)(RX+135/95)

Ring Dips

PERFORMANCE GOAL → 12:00 or less. Power Cleans and Ring Dips should be completed in 2-3 sets always. These athletes will find an advantage through kipping their Dips and fighting for bigger sets on their Power Cleans.

FITNESS GOAL → These athletes will finish b/t 13:00-16:00. This will depend on if they are attempting Dips or HRPU. Either way, both movements should be kept to 3-4 sets and should be adjusted accordingly. Keep the barbell to a weight that you can complete big sets from the start, with great technique.

-Scaled-

FOR TIME:

27-21-15-9 or 21-15-12-9

Power Clean (80/55) or DB Power Clean (25/15)

Box/Bench Dips or HRPU

Power Lifting – Explosive Deadlift Day

Beacon MMA & CrossFit Turbocharged – Barbell Club

A.: Deadlift (EMOM8 x 3 @ 60% As Fast as Possible
)

B1.: Snatch Grip RDL (3 x 12 @ 40-50% of Deadlift)

B2.: Goblet Squat (3 x 12-15)

Narrow Stance Feet elevated on plate holding dumbbell, moving fast

B3.: DB Shrugs (3 x 15)

C.: Lat Pulldown (3 x 15-20)

12/1/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

400m Run

Then, 1 Round:

10 Alt. Cossack Squats

5 Tempo Air Squats @ 3211

10 Strict Press w/ Empty Bar

30 Single Unders

Then, 1 Round:

10 Bootstrappers

10 Push Press w/ Empty Bar

10 Back Squats w/ Empty Bar

30 Double Unders

Strength

Back Squat (5-4-3-2)

Start Moderate-Heavy and build to Heavy.

Metcon

Metcon (Time)

4 Rounds:

15 Thrusters (75/55)(RX+95/65)

30 DU

100m Run

(Rest 2:00 b/t Rounds)

(Score is Slowest Round)

PERFORMANCE GOAL → Sub 12:00 for these adrenaline junkies. Fast and unbroken sets are a given. The real test for these athletes will be riding the redline from beginning to end while taking advantage of the recovery afforded to them. Athletes should be finishing their sets within :01 over or under their previous set.

FITNESS GOAL → These athletes should be finishing in 13:00-16:00. Much like the Performance Goal, they should strive to complete their sets unbroken as quickly as they can without blowing up. They should also fight to finish their sets within a similar time frame. :05 under or over is a good goal to shoot for.

-Scaled-

4 Rounds:

15 Thrusters (65/45) or DB Thrusters (25/15)

15 DU, 30 DU Taps, or 30 Singles

100m Run

(Rest 2:00 b/t Rounds)

(Score is Slowest Round)

11/30/22 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

1 Round:

10 Up-Downs

20 Row Strokes Legs and Back Only

:20 Hollow Hold

Then, 1 Round

10 PVC PT

10 Cal Row

10 Sit-Ups

5 Split Jerks w/ PVC

Then 1 Round w/ PVC or Empty Bar:

10 Alt. Elbow Punches

5 Push Press (Hold Lockout :02)

5 Split Jerk (Hold Dip :02)

Strength

Split Jerk (3-3-3-3)

Pause :02 in dip first two reps!

Start Moderate and build to Moderate-Heavy.

Metcon

Metcon (Calories)

“Ricky Bobby”

20 Min EMOM:

MIN 1 – 15 Burpees

MIN 2 – 25 Sit-Ups

MIN 3 – 15 Cal Row*

MIN 4 – Rest (Jog in place)

*Each ‘Round’ Cals increase by 2. Ex: 15, 17, 19, 21, 23.

If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.

(Score is Highest Calories Achieved)

PERFORMANCE GOAL → 23 Cals and completing the 15 burpees and 25 sit-ups in :55 or less.

FITNESS GOAL → 17 Cals and completing 10-12 burpees and 20 sit-ups in :55 or less.

-Scaled-

20 Min EMOM:

MIN 1 – 10-15 Up-Downs

MIN 2 – 20 Sit-Ups or Tuck Ups

MIN 3 – 12 Cal Row*

MIN 4 – Rest (Jog in place)

*Each ‘Round’ Cals increase by 2. Ex: 12, 14, 16, 18, 20.

If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.

(Score is Highest Calories Achieved)

Accessory Work

2-3 SETS:

12 DB Upright Rows

15 DB Bent Over Reverse Flyes

-Rest :30-

1:00 Max DBL or Single DB Gun Hold

-Rest As Needed b/t Sets-

11/29/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

4 Inch Worms

6 Alt. Groiners

8 Scap Pull-Ups

10 Cat Cows

Then, 2 Rounds:

8/8 SA Ring Rows

7 Up-Downs

6 Box Step-Overs

5 RDL w/ Empty Bar (:03 eccentric)

Strength

Deadlift (4-4-3-2-2)

Build to, or just above, workout weight.

Metcon

Metcon (Time)

10 Rounds:

2 Deadlift (225/155)(RX+315/205)

4 Muscle-Ups

8 Box Jump Overs (24/20)

PERFORMANCE GOAL → Look to complete the workout in 11:00 minutes or less. Fast pace between movements. Muscle-Ups should be done in no more than 2 Sets and primarily unbroken throughout the workout. Lightning-fast and unbroken BJO’s!

FITNESS GOAL → Look to complete the workout between 13:00 – 15:00 minutes today. Choose a weight that allows two quick, but challenging, deadlifts with solid form. Muscle-Up Option should be done in 2 Sets max today. Steady through the Box Jump Overs.

-Scaled-

10 Rounds:

2 Deadlift (135/95)

4 Jumping MU, C2B Pull-Ups, or Pull-Ups

8 Box Jump Overs or Alt. Step Overs (18/12)