WOD

12/6/20 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Cardio Choice

Then, 2 Rounds:

30 Single Unders

20 Alt. High Plank Shoulder Taps

10 Tuck-ups

4 DB Thrusters (light)

Metcon (No Measure)

20 Min EMOM:

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Alt Sit-Thrus

MIN 3 – :45 Double Unders

MIN 4 – :45 DB Thrusters

Finisher

5 SETS (:20 ON / :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – Alt SA DB Upright Rows

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12/5/20 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Inch Worms

10 Scap Pull-Ups

10 Bootstrappers

:15 Active Bar Hang

:15 Top of Ring Dip Hold or High Plank Hold

Then, 2 Rounds w/ Empty Bar:

8 RDL (:03 eccentric)

8 Good Mornings

Deadlift (1 x ME)

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8.

Metcon (Time)

4 Rounds:

10 Deadlifts (225/155)

15 Strict Ring Dips or Push Ups

10 TTB

Rest 1:00 b/t Rounds.
-Scaled-

4 Rounds:

10 Deadlifts (95/65)

15 Box/Bench Dips or Push Ups

10 K2E or Lying Leg Raises

Rest 1:00 b/t Rounds.

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12/4/20 CrossFit Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope or Jumping Jacks

Then, 4 SETS (:20 ON / :10 OFF)*

MOVT 1 – Bodyweight Goodmornings

MOVT 2 – Mountain Climbers

*Both movements = 1 Set

Then, 4 Min EMOM:

MIN 1 – :25 Single Leg Romanian Deadlift (R) / :25 Single Leg Romanian Deadlift (L)*

MIN 2 – :45 Single DB Good Mornings

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 SETS

20 DB Hang Cleans or Med Ball Cleans

20 Box Jumps or Alt. Step Ups

Max Mt. Climbers in remaining time…

Finisher

5 Min EMOM:

30 Russian Twists + Max Tuck Hold

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12/3/20 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope

Then, 3 attempts Partner Single Under Race!

Then 2 Rounds:

5 KB Deadlifts (:03 eccentric)

5 KB Swings

Then 2 Rounds w/ empty bar:

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean

5 Strict Press

5 Push Press (:03 eccentric)

Strict Press (1 x ME)

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 6.

Metcon (AMRAP – Reps)

6 Rounds:

ON A 2:00 RUNNING CLOCK…

20 KB Swings (70/53)

5 Burpees Over KB

Max Double Unders in time remaining…

Rest :30 b/t Rounds.
-Scaled-

6 Rounds:

ON A 2:00 RUNNING CLOCK…

20 KB Swings (26/18)

5 Up-Downs

Max Single Unders in time remaining…

Rest :30 b/t Rounds.

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12/2/20 CrossFit Cherry Hill New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

30 High Knees

30 Butt Kicks

30 Mt. Climbers

Then 2 Rounds:

10/10 Split Squats

8/8 SA Arnold Press (light)

6 Alt. Sit-Throughs (slow!)

1/1 Turkish Getup (bodyweight-light)

Turkish Get Up (10 minutes to build to a challenging 1L/1R)

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

400m Run

30 Sit-Ups

20 Alt. Lunges (Bodyweight)

3/3 Turkish Get-Ups (45/35)
-Scaled-

20 Min AMRAP:

200m Run

20 Tuck Ups

20 Alt. Lunges or Air Squats

2/2 Turkish Get-Ups (10/5)

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12/1/20 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

10 JJ

8 Jump Squats

6 Push-Up to Down Dog

Then, 2 Rounds 5 reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Snatch Balance (to power position)

Hang Power Snatch

Power Snatch (12 min to build to a challenging double!)

*Weight to be used in WOD.

Metcon (Weight)

EVERY :30 FOR 20 MINUTES:

1 Power Snatch (185/130)
-Scaled-

EVERY 1:00 FOR 20 MINUTES*:

2-3 Power Snatch (75/55) or 6 Alt. DB Power Snatch (25/15)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

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11/30/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then 1 Round:

10 Scap Pull Ups or Ring Rows

10 Scap Push Ups

10 Paused Jump Squats

5 Jumping Pull Ups or Pull Ups

5 Up-Downs

5 Air Squats

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (1 x ME)

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8.

Metcon (Time)

3 Rounds (12:00 time cap):

25 DB Front Squats (50/35)

15 C2B Pull-Ups

10 DB Up-Downs
-Scaled-

3 Rounds (12:00 time cap):

15 DB Front Squats (20/15) or Air Squats

15 Jumping Pull-Ups or Ring Rows

10 DB Up-Downs or Bodyweight Up-Downs

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11/29/20 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Run, Bike, or Row

Then, 1 Round:

20 Deadbugs

20 Bird Dogs

into…

1:00 Alt. Reverse Lunges

:30 DB RDL

1:00 High Knees

:30 DB High Pull

1:00 Air Squats

:30 DB Hang Power Clean

1:00 Burpees

Metcon (AMRAP – Rounds and Reps)

20 Min ARMAP:

1 DB Front Squat

2 DB Hang Power Clean

3 Burpees

*Each round, DB Front Squats increases by 1, DB Hang Power Cleans increases by 2, Burpees increase by 3 reps.

1,2,3…2,4,6…3,6,9…etc.

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11/28/20 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

20 PT

20 ATW

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 at knee)

3 Push Press

3 Push Jerk

3 Split Jerk (hold split :02)

Push Press + Push Jerk + Split Jerk (4 x (1 + 1 + 2))

*Start moderate-light and build to moderate-heavy set with perfect mechanics.

Metcon (Time)

3 Rounds:

10 Push Press (135/95)

20 Box Jumps (24/20)

400m Run
-Scaled-

3 Rounds:

10 Push Press (75/55)

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

200m Run

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11/27/20 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then 2 Rounds:

10 Up-Downs

5 DBL DB Floor Press

:20 High Plank

10 DBL DB Bent Row

5 Push Ups

Metcon (AMRAP – Reps)

18 Min EMOM:

MIN 1 – :45 Push Ups

MIN 2 – :45 DBL DB Deadlifts

MIN 3 – :45 DB Renegade Rows

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