CrossFit Turbocharged WOD (Workout of the Day) and Blog

10/5/22 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

8 Up/Down Dog

10 PVC PT Lunge

10 PVC ATW

8 Up-Downs

Then 2 Rounds 3 Reps w/ PVC or Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Drop Snatch To Power Position

Hang Power Snatch ( Pause just below knee)

Strength

Power Snatch + Hang Power Snatch (Build to a challenging (1 + 1).)

Start Moderate and build to Moderate-Heavy.

*Hang Power Snatch = Below Knee.

(Week 5 of 9)

Metcon

Metcon (Time)

4 Rounds:

30 Mt. Climbers (L + R = 1 Rep)

7 Power Snatches (75/55)(RX+115/75)

-Rest 2:00-

4 Rounds:

15 Up-Downs Over Bar

7 Power Snatches

*(18:00 time cap)

PERFORMANCE GOAL → Competitive athletes are aiming for 14:00 – 15:00 or less. The Mt. Climbers should take :40 seconds or less. All Power Snatches should be done unbroken today. Look to move with purpose on the Up-Downs Over Bar. This will be the movement where you feel like you want to go slow. Simple solution…don’t!

GROUP GOAL → From a fitness standpoint, we should be aiming for 15:00 – 18:00 minutes. Complete the Mt. Climbers in :50 or less. Should be able to do Power Snatches controlled and unbroken, or in two quick sets max. Up-Downs Over Bar should be completed in 1:15-1:30.

-Scaled-

4 Rounds:

30 Mt. Climbers (L + R = 1 Rep)

7 Power Snatches (65/45) or Alt. DB Snatches (30/20)

-Rest 2:00-

4 Rounds:

10 Up-Downs Over Bar

7 Power Snatches or Alt. DB Snatches

*(18:00 time cap)

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10/3/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

400m Run

10 Partner Push Ups

Then 2 Rounds:

5 MB G2OH

10 MB Russian Twists

5/5 DB Muscle Clean + Press

Then 2 Rounds w/ PVC or Empty Bar:

10 Alt. Elbow Punches

3 Split-Stance Strict Press

3 Split Jerks (Hold Split :02)

Strength

Split Jerk (2-2-2-2-2)

*Start Moderate-Heavy and build to Heavy.

(Week 5 of 9)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 Alt. DB Clean & Jerk (35/20)(RX+50/35)

200m Run

15 Push Ups

20 Alt. Lateral Slam Balls (20/14)

PERFORMANCE GOAL → These athletes should be aiming for 4.5-5.5 rounds. Grab those RX dumbbells and keep the Clean & Jerks smooth and unbroken. Sprint the run in under 1:00 and knock out an unbroken set of Push-Ups. One set of Lateral Ball Slams as fast as possible!

GROUP GOAL → Athletes in this category are aiming for 3.5-4.5 rounds. Find a DB that allows smooth Clean & Jerks in one set. Keep the run to 1:00 max and Push-Ups to 2-3 quick sets. Find a smooth pace for Lateral Ball Slams.

-Scaled-

15 Min AMRAP:

10 Alt. DB Clean & Jerk (25/15)

100m Run

15 Band-Assisted Push Ups

20 Alt. Lateral Slam Balls (14/10)

read more →

10/2/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2:00 Cardio Choice

Then, 6 Min AMRAP:

8 Up/Down Dog

10 Slow Deadbugs

10 Alt. Plank Rotations

Metcon (AMRAP – Reps)

TABATA, 8 SETS (:20 ON / :10 REST)*

TABATA 1 – Alt. Sit Thrus

TABATA 2 – Ball Slams

TABATA 3 – Push Ups

TABATA 4 – Cardio Choice

-Rest 1:00 b/t Tabatas-

*Complete 8 sets of one Tabata before moving to the next one.

Cool Down

FOR RECOVERY

1:00 Hurdler Stretch (R)

1:00 Hurdler Stretch (L)

1:00 Banded Shoulder Distraction (R)

1:00 Banded Shoulder Distraction (L)

2:00 Olympic Squat Stretch

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CrossFit – Sat, Oct 1

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

Partner Plate Race! (Best of 3)

Then, 2 Rounds:

20 Single Unders

4 MB Lunge (L) + Lunge (R) + Squat

8 Scap Pull Ups or Scap Ring Rows

4 Burpees

Then, 2 Rounds:

10 High Jump Singles

8 KB Swings

4 Box Jumps

4 MB Thrusters

Double-Unders (Learn the skill!)

*10:00 practice

If proficient, Reverse DU or SU.

Filthy Fifty (Time)

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball

Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball
*Sub Plate Good Mornings or Empty Barbell Good Mornings for Back Extensions.

PERFORMANCE GOAL → These athletes are finishing this one in 22:00-25:00. Their paces will be smooth on the Box Jumps, Walking Lunges, Burpees, and Double Unders…while their Jumping Pull-Ups, KBS, K2E, Push Press, Plate Good Mornings, and WBs will be completed in 3 sets or less. These individuals will start steady and finish fast.

GROUP GOAL → Athletes in this category are finishing in 25:00-30:00. Box Jumps, Lunges, Burpees and Double unders should be a smooth like butter pace. All other movements should be finished in 4-5 sets depending on the movements they are most proficient at.

-Scaled-

“Filthy Thirty”

30 Box jumps or Step Ups (18/12)

30 Jumping pull-ups or Ring Rows

30 KB Swings (26/18)

30 Alternating Lunges

30 Knees to elbow

30 Push press, (35#)

30 Sit Ups or Lying Leg Raises

30 Wall ball shots (14/10)

30 Burpees (to box if necessary!)

30 Plate Hops or 60 Single Unders

or

Partner Options:

IN TEAMS OF 2…

FOR TIME*

100 Box Jump (24)

100 Jumping Pull-ups

100 Kettlebell Swings (53/35)

100 Walking Lunges

100 Knees to Elbow

100 Push Press (45/35)

100 Plate Good Mornings (25/15)

100 Wall Balls (20/14)

100 Burpees

100 Double Unders

*P1 works while P2 rests. Split work as needed.

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CrossFit – Fri, Sep 30

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

Rowling!

Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:

1 Round:

20 Mt. Cross-Body Climbers

10 Alt. Box Step Ups

:30 High Plank

5/5 SA Ring Rows

10 Alt. Box Step-Overs

5/5 No Push-Up Renegade Row

5 Push Ups @ 22X2

Bench Press (4 x 4 @ 85% of max double.)

Superset w/ Over-The-Shoulder Med Ball Toss x 6 AHAP/AFAP.

*Heavy double established 9/21/22.

Metcon (Time)

For Time:

Buy In: 1,000m Row or 800m Run

Immediately Into…

3 Rounds:

12 Push Ups

12 Alt. DB Farmer Box Step-Ups Overs (35/20)

12 Alt. No Push-Up Renegade Rows

Cash Out: 1,000m Row or 800m Run

PERFORMANCE GOAL → Competitive athletes should be able to finish the Rows/Runs in 4:00 minutes or less. For the 3 Rounds, 7:00 or less and everything will be unbroken.

GROUP GOAL → These athletes should be able to finish the Rows/Runs in 4:30 minutes or less. For the 3 Rounds, 8:00 or less. Mostly unbroken here, but may need to break up push ups and Renegade Rows into two sets.

-Scaled-

Buy In: 500m Row or 400m Run (4:30 cap)

Immediately Into…

3 Rounds:

12 HRPU or Band-Assisted Push Ups

12 Alt. DB Farmer Box Step-Ups Overs (20/10) or BW Step-Overs

12 Alt. No Push-Up Renegade Rows

Cash Out: 500m Row or 400m Run (4:30 cap)

read more →

CrossFit – Thu, Sep 29

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

10 Alt. PVC PT Lunges

10 Air Squats (Pause :02)

10 Supermans

8 Scap Pull Ups (RD 2: V-Ups)

Then 2 Rounds:

3 Snatch-Grip Deadlifts

3 Muscle Snatch

3 BTN Push Press

3 OH Squats

8 Kipping K2E

*Perform barbell movements w/ PVC or Empty Bar.

Pausing Snatch Deadlift + Snatch Pull (4 Sets of (2 + 1) @ 80-85% of 1RM Snatch )

1 Rep of Pausing Snatch Deadlift = Pause 2″ from floor, then below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.
(Week 4 of 9)

Metcon (Time)

“Double Down”

4 Rounds (18:00 time cap):

22 TTB

11 OH Squats (115/80)(RX+155/110)

Each time you break during a set of 22 TTB*, perform 10 Jump Squats to 6″ Target. Each time you break during a set of 11 OHS*, perform 5 Up-Downs Over Bar.

*No penalty when finishing the set.

PERFORMANCE GOAL → These athletes will look to complete this workout within 13:00-16:00. Toes to Bar should be completed in 1-3 sets. Overhead Squats should be completed unbroken.

GROUP GOAL → Athletes in this category will look to complete this workout within 15:00-18:00. TTB/K2E should be completed in 2-4 sets at most. Overhead Squats should be completed unbroken so weight should be adjusted to allow for this!

-Scaled-

4 Rounds (18:00 time cap):

22 K2E

11 OH Squats (85/60) or Front Squats

Each time you break during a set of 22 K2E*, perform 7 Jump Squats. Each time you break during a set of 11 OHS*, perform 3 Up-Downs Over Bar.

*No penalty when finishing the set.

read more →

CrossFit – Tue, Sep 27

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

2 Rounds:

5 Alt. Sit Through & Press

6 Bootstrappers

7 Cat Cows

8 Empty Barbell RDL

Then, 2 Rounds:

1/1 Turkish Getups

4 KB Deadlifts

8 KB Swings

Pausing Clean Deadlift + Clean Pull (4 Sets of (2 + 1) @ 80-85% of 1RM Clean)

1 Rep of Pausing Clean Deadlift = Pause 2″ from floor, then below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.
(Week 4 of 9)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

1-2-3-and so on…

Turkish Getup (53/35)(RX+70/53)

2-4-6-and so on…

Deadlift (185/135)(RX+255/175)

*Complete 12 KB Swings (53/35)(RX+70/53) after each full set.

PERFORMANCE GOAL → From a performance standpoint, we should be able to get 6-7+ Rounds on the day. Turkish Getups should be done efficiently and back-to-back. The Deadlifts should be fast singles. All KB Swings should be done unbroken today.

FITNESS GOAL → Athletes in this category should be able to finish 5-6+ Rounds today. Turkish Getups should be done in controlled and smooth attempts. Deadlifts should be completed in 2 Sets max. All KB Swings should be done unbroken so choose a weight that allows this!

-Scaled-

10 Min AMRAP:

1-2-3-and so on…

Turkish Getup

2-4-6-and so on…

Deadlift (135/95)

*Complete 12 KB Swings (26/18) after each full set.

read more →

9/26/22 CrossFit Near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 JJ (RD2: Front Jacks)

10 Alt. Cossack Squats

8 Ring Rows

8 Alt. Samson Lunges

8 Kipping Swings or Jumping Pull Ups

6 PVC Kang Squats

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Muscle Cleans

10 Alt. Elbow Punches

3 Push Press

3 Thrusters

Front Squat (6-6-4)

*Start Moderate-Heavy and build to Heavy.

(Week 4 of 9)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
PERFORMANCE GOAL → Anything sub 4:00-5:00 is fast on this one. Elite athletes are pushing sub 3:00. For our fittest the goal is not just unbroken but an all out sprint. Pick up the bar and don’t stop moving with fast transitions.

GROUP GOAL → Aim for 6:00-8:00 or faster. For all athletes we want to set them up to feel a Sprint pace. The goal is to push this one and aim for bigger sets with the Thrusters and smart sets with the Pull-Ups. Both movements should be completed in no more than 3 sets!

-Scaled-

15-12-9

Thrusters (75/55)

Band-Assisted Pull Ups, Jumping Pull Ups, or Ring Rows

*Athletes can sub DBs (25/15) for barbell.

Cool Down

400m Walk

read more →

9/25/22 CrossFit Sunday Sweat – Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

8 Min EMOM:

MIN 1 – :45 SA DB Suitcase Hold (switch arms half way!)

MIN 2 – :45 Hollow Rocks

MIN 3 – :45 Alt. Samson Lunges

MIN 4 – :45 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)

Metcon (No Measure)

3 Rounds:

200m DB Farmer Carry (35/20)

20 Alt. DB Slides (https://www.youtube.com/watch?v=qKFUTOaB53k)

20 Deck Squats (https://www.youtube.com/watch?v=2-JCp_dgaP0)

Cool Down

FLOW STRETCHING

2:00 Down Dog

2:00 Twisted Cross (R)

2:00 Seated Fold Forward

2:00 Twisted Cross (L)

2:00 Pigeon (1:00 each side)

1:00 Standing Knee Hug (R)

1:00 Standing Knee Hug (L)

read more →

9/24/22 CrossFit Gym South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

5 Scap Pull Ups

10 PVC PT

5 Kipping Swings

10 PVC ATW

5 Hanging Knee Raises

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Muscle Clean

10 Alt. Elbow Punches

3 Push Press

3 Push Jerk (Hold Dip :02)

3 Split Jerk (Hold Split :02)

Push Jerk + Split Jerk (4 sets of (1 + 1))

*Start Moderate and build to at least second workout weight.

(Week 3 of 9)

Metcon (Time)

4 ROUNDS:

5 Push Jerks (115/75)(RX+135/95)

10 TTB

50 DU

(Rest 2:00)

3 ROUNDS:

4 Push Jerks (135/95)(RX+155/105)

8 TTB

40 DU

(Rest 2:00)

2 ROUNDS:

3 Push Jerks (145/100)(RX+185/130)

6 TTB

30 DU

(Score is Total Time)

PERFORMANCE GOAL → Athletes in this category should go sub 7:00 for the 4 rounds, sub 5:00 minutes for the 3 Rounds, and sub 3:00 minutes for the 2 Rounds. All movements should be unbroken and transitions should be quick!

GROUP GOAL → From a fitness standpoint, athletes should go sub 8:00 for the 4 rounds, sub 6:00 for the 3 rounds, and sub 4:00 for the 2 rounds. Keep weight light and form tight so that all the Push Jerks can be completed unbroken. The TTB and DU being done in 2-3 sets. Use the rest wisely!
-Scaled-

4 ROUNDS:

5 Push Jerks (75/55)

10 K2E

25 DU, 50 DU Taps, or 50 SU

(Rest 2:00)

3 ROUNDS:

4 Push Jerks (95/65)

8 K2E

20 DU, 40 DU Taps, or 40 SU

(Rest 2:00)

2 ROUNDS:

3 Push Jerks (105/75)

6 K2E

15 DU, 30 DU Taps, or 30 SU

read more →

9/23/22 CrossFit Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Row (moderate pace)

2:00 Ankle Mobility

2:00 Thoracic Mobility

Then 2 Rounds:

5 Alt. Groiners

5 Up-Downs

5 Hang Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats (:03 Eccentric)

Front Squat (8-6-6)

*Start Moderate and build to Moderate-Heavy.

(Week 3 of 9)

Metcon (AMRAP – Reps)

“Flatline”

7 SETS:

ON A 2:30 RUNNING CLOCK…

15 Cal Row (1:00 time cap) or 200m Run

8 Front Squats (105/75)(RX+135/95)

Max Burpees Over Bar in Time Remaining…

(Rest :30 b/t Sets)

(Score is Total Reps of Burpees)

PERFORMANCE GOAL → Athletes in this category are shooting for 12-15+ Burpees Over Bar. Should be able to complete the Row in 1:00 or less. Front Squats should be completed fast and unbroken. Can you reach the elusive 100 total Burpees Over Bar?!

GROUP GOAL → From a fitness standpoint, we are shooting for 6-10+ Burpees Over Bar. Should also be able to complete the Row 1:00 or less. Front Squats should be completed steadily and in just one set, so choose weight appropriately. Look to move consistently on the Burpees/Up-Downs Over Bar.
-Scaled-

7 SETS:

ON A 2:30 RUNNING CLOCK…

12 Cal Row (1:00 time cap) or 100m Run

8 Front Squats (85/60) or DB Front Squats (30s/20s)

Max Up-Downs Over Bar in Time Remaining…

(Rest :30 b/t Sets)

(Score is Total Reps of Up-Downs)

read more →

9/22/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Up/Down Dog

5 Slow Wall-facing Squats

Then 1 Round:

8/8 BW Split Squats

8 KB Deadlifts

8/8 Single-Arm Ring Rows

8 KB Swings

Then 2 Rounds 3 Reps w/ PVC or Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

High Hang Power Snatch

High Hang Power Snatch + Hang Power Snatch ((1 + 1))

High Hang = Position 1
*Start Light and build to Moderate.

(Week 3 of 9)

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

10 Hang Power Snatch (75/55)(RX+95/65)

20 Alt. Jump Lunges

20 KB Swings (53/35)(RX+70/53)

10 C2B Pull-Ups

PERFORMANCE GOAL → For these athletes, we should be shooting for 6-6.5+ Rounds. Transitions will have to be quick to make this happen and the higher rep movements should be tackled with haste. Everything for these athletes should be unbroken and, if they really push, they might dip into the 7th round!

GROUP GOAL → Athletes in this Category should aim for 4.5-5+ rounds. Hang Power Snatch should be light enough to start the workout unbroken, breaking up into 2 sets max in the later rounds. The same applies to our KB Swings. Lunges will take roughly 1:00, and the Pull-Ups should be done unbroken or in 2 quick sets towards the end of the workout!
-Scaled-

16 Min AMRAP:

10 Hang Power Snatch (65/45) or Alt. DB Snatches (30/20)

20 Alt. Lunges (no jump!)

20 KB Swings (26/18)

10 Jumping C2B Pull-Ups, Pull-Ups or Ring Rows

read more →

9/21/22 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Rowling!

Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:

PROGRESSIVE WARM UP:

10 Alt. Lunges→8 Alt. Box Step Ups→6 Box Jumps

10 Bird Dogs→8 Straight Leg Sit-Ups→6 Butterfly Sit-Ups

10 Scap Push-Ups→8 Push-Ups→3 I-Y-T on Rings

Bench Press (5-4-3-2)

Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP:

500m Row

40 Sit-Ups

30 HRPU

20 Box Jumps (30/24)

PERFORMANCE GOAL → The goal for these athletes is to accumulate 3-3.5 rounds. Row should be 1:45 or faster and they are keeping their Sit-Ups at around 2:00. Quick shake off the arms before finishing those Hand Release Push-Ups in no more than 3 sets. Tackling those taller Box Jumps in 1:30. The challenge will be finishing faster than their prior round.

GROUP GOAL → Athletes in this category should complete right about 3 Rounds today. They should strive to finish the Row in 2:00 or less. Sit-Ups should be finished within 2:00-2:15 and the Hand Release Push-Ups taking 3-4 sets to complete. Look for the Box Jumps/Step Ups to also be completed in 1:30. These athletes should look to finish each round in about the same time and avoid a drop-off in pace.
-Scaled

22 Min AMRAP:

350m Row

30 Sit-Ups

20 HRPU or Band-Assisted Push Ups

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

read more →

9/19/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Partner Med Ball Shuffle!

Then 1 Round:

12 Alt. Piked Shoulder Taps*

5 Inchworms

2 Wall Walks

Then 2 Rounds w/ empty bar:

3 RDL

3 Muscle Clean

10 Alt. Elbow Punches

3 High Hang Power Clean

High Hang Power Clean + Hang Power Clean ((1 + 1))

High Hang = Position 1
*Start Light and build to Moderate.

(Week 3 of 9)

Metcon (AMRAP – Rounds and Reps)

16 Min EMOM:

MIN 1 & 2 – 400m Run

MIN 3 & 4 – AMRAP* of the following…

7 Hang Power Cleans (95/65)(RX+115/75)

7 HSPU

*Pick up where you left off in previous AMRAP.

PERFORMANCE GOAL → These athletes will look to keep the 400m Run to a 1:45-1:50 pace each round, but this will be a sprint. During the AMRAP, look to complete 2-3 rounds each attempt, staying unbroken on both movements.

GROUP GOAL → Athletes in this Category will look to complete the Run attempts within 1:55. During the AMRAP, look to complete 1.5-2 rounds each attempt, staying unbroken on the Hang Power Cleans (keep it light and move with perfect form!) and breaking the HSPU Option into two quick sets.
-Scaled-

16 Min EMOM:

MIN 1 & 2 – 200m Run (1:55 time cap)

MIN 3 & 4 – AMRAP* of the following…

7 Hang Power Cleans (75/55)

7 Box HSPU, Pike Push Ups, or DB Strict Press (25/15)

*Pick up where you left off in previous AMRAP.

read more →

9/18/22 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Cardio Choice

:30 Crab Walk FWD

:30 Crab Walk REV

Then, 4 Min EMOM:

7 Burpees into Max Single Unders

Metcon (AMRAP – Rounds and Reps)

5 SETS:

4 Min AMRAP…

20 Alt. Sit Throughs

3 Up-Downs Over DB

10 Alt. Plank Rotations

3 DB Up-Downs Over DB

-Rest 1:00 b/t Sets-

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

read more →

9/17/22 CrossFit Gym Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then..

2:00 Front Rack + Thoracic Mobility

2:00 Ankle Mobility

Then 2 Rounds:

12 Alt. Cossack Squats

10 Sit-Ups

8 PVC/Barbell Up & Overs *

6 Lunge-Lunge-Squats**

*1 Rep= Hang Muscle Clean + Push Press + Lower to Back + Back Rack PP + Lower to Front Rack + Lower to Waist

**Round 2 complete movement w/ PVC or Barbell.

Front Squat (10-8-6)

*Start Light-Moderate and build to Moderate+.

(Week 2 of 9)

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – :45 Cal Row

MIN 2 – :45 Back Rack Lunge-Lunge-Squat (75/55)(RX+115/75)

MIN 3 – :45 Sit-Ups

MIN 4 – :45 Alt. DB Snatch (35/20)(RX+50/35)

PERFORMANCE GOAL → These athletes are going to be working for 15 Cals on the Rower, 6-7 complete reps on the barbell, 20-25 Sit-Ups, and 20 or more DB Snatches.

GROUP GOAL → Athletes in this Category should be averaging 10-12 Cals on the Rower, 4-5 reps on the Barbell, 16-20 Sit-Ups, and 15-20 DB Snatches.
-Scaled-

16 Min EMOM:

MIN 1 – :45 Cal Row

MIN 2 – :45 Back Rack Lunge-Lunge-Squat (45/35)*

MIN 3 – :45 Sit-Ups or Tuck Ups

MIN 4 – :45 Alt. DB Snatch (20/15)

*Option for Front Rack or DB Goblet.

read more →

9/13/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 JJ

2:00 Ankle Mobility

Then 2 Rounds 5 Reps:

MB Front Squats

MB G2OH

5 Jumping Pull-Ups or Ring Rows

5 V-Ups

Pistols (Learn the skill!)

Pistol Squat Progressions…

Beginner: Box Pistol, Eccentric/Concentric Box Pistol

Intermediate: Counter Balance Pistol, Candlestick

Adv: Pistol, Weighted Pistol

Metcon (Time)

FOR TIME:

Buy in: 800m Run

Then, 10 ROUNDS:

4 Muscle-Ups

6 Alt. Pistols

8 Ball Slams (20/14) or KB Swings (53/35)(RX+70/53)

Cash Out: 800m Run

PERFORMANCE GOAL → These Athletes should be looking to complete this workout in 19:00 or less. Should be able to keep the 800m Runs to under 4:00 minutes. When approaching the 10 Round work, we should be shooting for unbroken on the Muscle-Ups, possibly breaking up into 2 quick sets in later rounds. Should be able to keep the Pistols and Ball Slams/KB Swings unbroken. Keep rounds to 1:15-1:30 or less.

GROUP GOAL → Athletes in this category should be shooting for 22:00 minutes or less today. Our Runs should be done at 4:20 or less today. For the triplet, MU or Pulling Option should be done in 2 sets max. Pistols and Ball Slams/KB Swings should be performed fairly steadily throughout. Make sure we keep Rounds to 1:45 or less.
-Scaled-

FOR TIME:

Buy in: 400-600m Run

Then, 10 ROUNDS:

4 Jumping MU or C2B Pull Ups

6 Assisted Alt. Pistols or Air Squats

8 Ball Slams (14/10) or KB Swings (26/18)

Cash Out: 400-600m Run

read more →

9/12/22 CrossFit Classes New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Down Dog Calf Stretch

Partner SU Race!

Then, 1 Round:

10 PVC PT

10 Alt. Piked Shoulder Taps

10 Glute Bridges

Then 2 Rounds 3 Reps w/ PVC or Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Hang Power Snatch

Hang Power Snatch (2-2-2-2-2)

*Start Moderate and build to Moderate-Heavy.

(Week 2 of 9)

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

30 DU

10 Deadlifts (65/45)(RX+95/65)

8 Hang Power Snatches

6 HSPU

PERFORMANCE GOAL → Our fittest will look to complete 7-8+ rounds. All movements should be done unbroken and transitions are lightning quick…:05-:10s.

GROUP GOAL → Athletes in this category should aim for 5-6+ rounds. You’ll need a fast Jump Rope modification if DUs aren’t there just yet! Keep Deadlifts to 2-3 sets max (e.g. 5/4/1) and Hang Power Snatches to 2 sets. Rest between each movement, 0:15-0:20s.
-Scaled-

13 Min AMRAP:

15 DU or 30 DU Taps or 45 Singles

10 KB Deadlifts (26/18)

8 Hang Power Snatches (45/35) or Alt. DB Snatches (30/20)

6 Box HSPU, Pike Push Ups (band-assisted), or DB Strict Press

read more →

9/11/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Up/Down Dog

30 Single Unders or Jumping Jacks

5/5 Split Squats

10 Scap Push Ups

:30 High Plank Hold

Metcon (AMRAP – Reps)

4 SETS:

1:30 Lunge + Lunge + Burpee

-Rest :30-

1:30 Wall Walks

-Rest :30-

1:30 Cardio Choice

-Rest :30-

*No additional rest b/t sets

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

read more →

9/10/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery!

Then, 2 Rounds:

5 Inch Worms

6 Up-Downs

10 Alt. High Plank Shoulder Taps

10 Alt. DB Bent Over See-Saw Rows

6 Alt. DB Snatches

Bench Press (5-5-5)

*Pause :02 all reps.

Metcon (AMRAP – Rounds and Reps)

2 SETS…

8 Min AMRAP:

12 Cal Row

10 Alt. No Push-Up Renegade Rows (35/20)(RX+50/35)

8 Burpees

12 Alt. DB Snatches

-Rest 1:00 b/t Sets-

*Pick up where you left off in previous AMRAP.

PERFORMANCE GOAL → Send it today! Aim for 3.5-4 Rounds per AMRAP! This should be a consistent hard effort every round. Send it on the first round and see if they can hold that pace in the following.

GROUP GOAL → For these athletes, focus should be the Row. We’re aiming for 2.5-3.5 Rounds per AMRAP. Try to keep the pacing consistent on the Burpees and Renegade Rows. These don’t need to be the fastest but try to keep it nonstop.
-Scaled-

2 SETS…

8 Min AMRAP:

9 Cal Row

10 Alt. No Push-Up Renegade Rows (25/15)

8 Up-Downs

12 Alt. DB Snatches

-Rest 1:00 b/t Sets-

*Pick up where you left off in previous AMRAP.

read more →

9/9/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

:30 Up-Downs

12 Alt. MB Lunges

:30 High Plank Hold

12 MB G2OH

:30 Sit Ups

12 Alt. Groiners

10 MB Front Squats

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats @ 32X1

Front Squat (10-10-8)

*Start light and build to a moderate load.

(Week 1 of 9)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 Alt. Back Rack Lunges (65/45)(RX+95/65)

24 Ball Slams (20/14)(RX+40/25)

12 Alt. Front Rack Lunges

24 Sit-Ups

PERFORMANCE GOAL → These athletes should be shooting for 5-6.5+ rounds on the day. They should be able to move at a consistent and steady pace throughout and remain unbroken through all of our movements. Look to take maybe :05 – :10 seconds of rest between movements as needed, but beyond that transitions are fast.

GROUP GOAL → Athletes in this category should shoot for 4.5 – 5.5 rounds. Both variations of the Lunges should be done unbroken, but a likely pause during the set may occur without the Bar touching the ground. Ball Slams should be done steadily and under control. Move smoothly through our Sit-Ups. Stay around :10 – :15 seconds of rest between movements.
-Scaled-

12 Min AMRAP:

12 Alt. Back Rack Lunges* (45/35)

24 Ball Slams (14/10)

12 Alt. Front Rack Lunges*

12 Sit-Ups or 24 Flutter Kicks

*Option for body weight lunges.

read more →

9/8/22 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

100m Run

10 KB Deadlifts

10 Scap Pull-Ups

10 Hollow Rocks

Then, 2 Rounds

8 Alt. Skater Hops (https://www.youtube.com/watch?v=EEFDTlkjJKM)

8 KB Swings

8 Kipping Swings

Muscle-ups (Learn the skill!)

10:00 practice

Beginner: Feet-Elevated Ring Row, Low Ring MU Transition

Intermediate: Kipping Hips to Bar, Low Bar MU Transition

Advanced: Jumping MU or MU Complex*

*MU Complex:

Complete 3 sets, resting as needed between, of…

2 Kip Swings

+

1 Hips to Rig

+

1 Bar Muscle-Up

Metcon (Time)

“Helena”

3 Rounds (26:00 time cap) :

800m Run

32 KB Swings (53/35)(RX+70/53)

10 Bar Muscle-Ups

PERFORMANCE GOAL → These athletes should completed the workout in 19:00-22:00. Focus on keeping the KB Swings to 2-3 Sets and the MU to 1-2 Sets. Really pushing the pace on the runs to get your best time!

GROUP GOAL → Athletes in this category should aim for 22:00-26:00. Focus on being consistent with the KB as well as the MU or adjusted movement. Keep KB Swings to 2-3 Sets and the MU Option to 1-2 Sets. Keep the runs to 4:00 or less.
-Scaled-

3 Rounds (26:00 time cap):

400-600m Run (4:00 cap)

32 KB Swings (26/18)

10 Jumping MU, C2B Pull-Ups, Jumping Pull Ups, or Ring Rows

read more →

Barbell Club – Thu, Sep 8

Beacon MMA & CrossFit Turbocharged – Barbell Club

A: Hang Power Snatch + Snatch Push Press + OHS (Weight)

6 Sets of 1 + 2 + 1

build in weight but keep it light and a warm-up

B: Snatch (5 x 1 @ 80%-90% of best Snatch)

C: Snatch Grip Push Press + OH Squat (5 sets of 2 + 2)

Build in weight on each set

read more →

9/7/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Bootstrappers

:20 Single Unders

10 DB Goblet Squats

:20 High Jump Single Unders

5/5 DB Push Press

:20 DU / Attempts

6 Single DB Thrusters

Then, 2 Rounds w/ PVC or Empty Bar:

3 RDL (Pause :02)

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans (from Pos. 1 “High Hang”)

3 Push Press

3 Jerks

Clean and Jerk (1 x 1)

Build to a Heavy 1-Rep Clean & Jerk

(Week 1 of 9)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 DB Thrusters (35/25)

36 DU

*Every 1:00 including 0:00 complete 1 Clean and Jerk (85% of 1-Rep Clean & Jerk).

PERFORMANCE GOAL → These athletes should complete 8-10 rounds of this workout. The goal is to stay unbroken throughout the DB Thrusters and Double Unders, and be able to step up to the barbell and complete a strong C&J before getting right back to the wall. Looking for almost EMOM type volume.

GROUP GOAL → Athletes in this category will look to complete 6-8+ rounds. Choose a weight that allows unbroken DB Thrusters and a Jump Rope option that can be done fast! The goal is to complete at least one full movement (DB Thruster or DU) before making their way back to the barbell. Keep the barbell light-moderate and focus on a tight setup before completing your C&J. (Power Clean option)
-Scaled-

12 Min AMRAP:

12 DB Thrusters (25/15)

18 DU or 36 DU Taps or 50 Singles

*Every 1:00 including 0:00 complete 1 Clean and Jerk (95/65).

read more →

9/6/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

:30 High Knees

10 Alt. PVC Lunge + Pass Through

10 Up/Down Dog

1 Round:

30 Butt Kicks

8 Snatch-Grip RDL

8 Muscle Snatch

8 BTN Strict Press

8 Back Squats

1 Round:

20 Front Jacks

6 Snatch High Pulls

6 OH Squats

6 Snatch Balance

*PVC or Empty Barbell.

Snatch (1 x 1)

Build to a Heavy 1-Rep Snatch

(Week 1 of 9)

Metcon (AMRAP – Reps)

WOD #1:

3 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Power Snatches with Time Remaining (75% of 1-Rep Snatch)

-No Additional Rest b/t Sets-

(Rest 2:00 b/t WOD #1 & WOD #2)
-Scaled-

WOD #1:

3 SETS

ON A 2:00 RUNNING CLOCK…

100m Run

5-8 Power Snatches (85/60) or Max Alt. DB Snatches (30/20) with Time Remaining…

-No Additional Rest b/t Sets-

(Rest 2:00 b/t WOD #1 & WOD #2)

Metcon (AMRAP – Reps)

WOD #2:

3 SETS

ON A 2:00 RUNNING CLOCK…

200m Run

Max Hang Power Snatches with Time Remaining…(55% of 1-Rep Snatch)

-No Additional Rest b/t Sets-
-Scaled-

WOD #2:

3 SETS

ON A 2:00 RUNNING CLOCK…

100m Run

8-12 Hang Power Snatches (45/35) or Max Alt. Hang DB Snatches (20/15) with Time Remaining…

-No Additional Rest b/t Sets-

PERFORMANCE GOAL → These athletes should be shooting to complete the runs in :50 – :55 seconds or less. During our Power Snatches we should be able to complete about 8-12+ Reps. During the Hang Power Snatch we should be able to complete 10-15+. Both sections should allow everyone to hang on for decent sized sets.

GROUP GOAL → Athletes in this category should be shooting to complete the runs in under 1:00 minute today. During the Power Snatches, everyone should be looking to complete 5-8+ Reps on the day and quick singles or smaller Sets will work best. During the Hang Power Snatches, we should be able to complete 8-12+ Reps and keep them to 2 sets max.

read more →

9/3/22 CrossFit Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then, 1 Round:

6 Up-Downs

8 Med Ball Cleans

8 Alt. Box Step-Overs

Then, 1 Round:

6 MB Front Squat

6 MB Push Press

6 Box Jumps

6 Push Ups

Max Height Box Jump (Distance)

Max Height Box Jump
10 minutes to test a max!

Metcon (Time)

“The Grindstone”

EMOM UNTIL COMPLETION…

Rotate through the following movements, EMOM-style, until 150 Wall Balls have been completed:

MIN 1 – 15 Burpees

MIN 2 – 15 Box Jump Overs (24/20)

MIN 3 – Max Wall Balls (20/14)

MIN 4 – Rest

*Transition each movement on the minute. You score is the time on the clock when you finish your 150th Wall Ball.

PERFORMANCE GOAL → Athletes looking for that higher performance challenge should aim to sprint the Burpees and Box Jump Overs then see if they can perform the Wall Balls unbroken. This should put them at 25-30 Wall Balls per round and completing the workout at 24:00 or below.

GROUP GOAL → Athletes in this category should focus on keeping the Burpees and Box Jump Overs consistent throughout the Workout. Keep the Wall Balls to manageable sets and choose a weight that allows you to perform 20+ each Round. With that pace, we’ll complete the WOD around 24:00-32:00.
-Scaled-

EMOM UNTIL COMPLETION…

Rotate through the following movements, EMOM-style, until 100 Wall Balls have been completed:

MIN 1 – 10 Up-Downs

MIN 2 – 10 Box Jump Overs or Alt. Step Overs (18/12)

MIN 3 – Max Wall Balls (14/10)

MIN 4 – Rest

*Transition each movement on the minute. You score is the time on the clock when you finish your 100th Wall Ball.

read more →

9/2/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up/Down Dog

6 PVC Alt. Lunge + Pass Through

5/5 Single-Arm Ring Row

6 Kipping Swings

Then 2 Rounds 3 Reps w/ PVC or Empty Bar:

Snatch-Grip RDL (:03 eccentric)

Muscle Snatch

BTN Push Press

Drop Snatch to Power Position

Hang Power Snatch

Power Snatch (3-3-3-3)

*Start light and build to workout weight (or just past!)

Metcon (Time)

“Power Plus Amanda”

FOR TIME:

11-9-7-5

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

Muscle-Up

PERFORMANCE GOAL → These Athletes should be shooting for 10:00 – 11:00 minutes. Can you go sub 10:00? The Power Snatches should be done quickly in controlled Sets or very fast quick singles. The Muscle-Ups should be done in no more than 3 Sets. The MU studs should be aiming for unbroken sets!

GROUP GOAL → Athletes in this category should be completing the workout in 12:00 – 15:00 minutes. Stay controlled with the Power Snatch, knowing you can complete at least 3, but trusting some quick singles to preserve fatigue today. The Muscle-Up option (or a challenging pull!) should be done in 3-4 Sets max today.
-Scaled-

FOR TIME:

11-9-7-5

Power Snatch (70/55) or Alt. DB Snatch (30/20)

Jumping Muscle-Up or Burpee/Up-Down Pull Up

read more →

8/31/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

20 HK

20 BK

6/6 Ankle Rotations (6 Clockwise + 6 Counter Clockwise on each side)

6 Alt. Samson Lunges

10 Alt. Lateral Box Step-Overs

5 Box Jumps

Then 2 Rounds w/ PVC or Empty Bar:

10 Alt. Elbow Punches

3 Strict Press

3 Push Press (:03 eccentric)

3 Split or Push Jerks (hold dip)

Strict Press + Push Press + Jerk (3 sets @ 85% of max strict press)

Metcon (Time)

FOR TIME (22:00 time cap):

800m Run

60 Alt. DB Farmer Box Step-Ups (35/20)(RX+50/35)|(20/18)

600m Run

40 Alt. DB Goblet Box Step-Overs (RX+24/20)

400m Run

20 Box Jumps (RX+30/24)

200m Run

PERFORMANCE GOAL → These athletes should be finishing in 18:00-20:00. Runs should average just UNDER 4:00-3:00-2:00-1:00. Farmer Step-Ups should be done in big sets of 15-20 throughout, Goblet Step-Overs should average 25-30 at a time, and the Tall Box Jumps should be steady throughout!

GROUP GOAL → Athletes in this category should be finishing around 20:00-22:00. Runs should be at 4:00-3:00-2:00-1:00. The Farmer Step-Ups should allow for 10-12 Reps at a time and take no more than 5-6 sets. Everyone should get through bigger sets of 15-20+ for Goblet Step-Overs. Box Jumps should be capped at 1:30 so athletes can finish that final 200m under the time cap!
-Scaled-

FOR TIME (22:00 time cap):

400m Run

60 Alt. DB Farmer Box Step-Ups (20/10)|(18/12)

400m Run

40 Alt. DB Goblet Box Step-Overs

200m Run

20 Box Jumps (1:30 time cap)

100m Run

read more →

8/29/22 CrossFit near Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

25m Walk on Heels

25m Walk on Toes

50m Jog

Then, 1 Round:

10 Ring Rows

8 Scap Pull-Ups

8 Kipping Swings

8 Jumping Pull-Ups

Then, 2 Rounds w/ PVC or Empty Bar:

4 Hang Clean High Pulls

4 Muscle Cleans

8 Alt. Elbow Punches

4 Hang Power Clean (hold catch) + Front Squat

Power Clean + Hang Clean (Build to a challenging (1 + 2).)

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

400m Run

20 Pull-Ups

10 Hang Power Cleans (115/75)(RX+155/105)

PERFORMANCE GOAL → These Athletes will look to complete 4.5-5+ rounds of this workout. The Run should take athletes 1:30-1:45 and Pull-ups should be completed in 1-2 sets. The Hang Power Cleans should also be completed in 1-2 sets.

GROUP GOAL → Athletes in this category will look to complete 3-4+ rounds of this workout. The Run should take athletes 1:45-2:00 and the Pull-Up Option should be completed in 2-3 sets. The Hang Power Cleans should be completed in 2 sets, with a quick shakeout at the halfway mark or so. Pick a weight that allows for focus on form!
-Scaled-

16 Min AMRAP:

200m Run

20 Assisted Pull-Ups or Ring Rows

10 Hang Power Cleans (85/60) or DB Hang Power Cleans (30/20)

read more →

8/28/22 CrossFit Sunday Sweat – Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 6 Min AMRAP:

6 Up-Downs

12 Alt. Reverse Lunges

24 Single Unders

Metcon (No Measure)

24 MIN EMOM:

MIN 1 – :45 Alt. Jump Lunges

MIN 2 – :45 Cross-Body Mt. Climbers

MIN 3 – :45 Cardio Choice

MIN 4 – :20(L) / :20(R) Side Plank

MIN 5 – :45 Box Toe Taps (https://www.youtube.com/watch?v=Is401RzICj4)

MIN 6 – Rest

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

read more →

8/27/22 CrossFit Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then, 2 Rounds:

:40 Row (Easy Pace)

6 Bodyweight Sumo-Stance Good Morning

6 KB RDL

6 KB Upright Row

6 KB Swings

6 Scap Pull-Ups (RD 2: Kipping Swings)

8 KB Bent Row

Pendlay Row (3 x 8 AHAP)

Metcon (AMRAP – Reps)

20 Min EMOM:

MIN 1 – :40 Max KB Sumo Deadlift High Pull (35/26)(RX+53/35)

MIN 2 – :40 Max TTB

MIN 3 – :40 Max KB Swings*

MIN 4 – :40 Max Cal Row

*Option for (RX+70/53).

PERFORMANCE GOAL → These Athletes are striving to hit the ground running. No matter what movement they are on, expect them to go unbroken and keep working until the very last second. They are aiming to get 19-22+ on the SDHP, 13-15+ on the TTB, 21-25+ on the KBS, and 15/12 calories on the rower.

GROUP GOAL → Athletes in this category will aim to maximize the movements that are in their wheelhouse by going for bigger sets, and try to manage the movements that they don’t fancy too much by being more methodical on the approach. The goal here is to shoot for 15-18 on the SDHP, 8-12 on the TTB/K2E, 15-20 on the KBS, and 12/10 calories on the rower.
-Scaled-

20 Min EMOM:

MIN 1 – :40 Max KB Sumo Deadlift High Pull (26/18)

MIN 2 – :40 Max K2E

MIN 3 – :40 Max KB Swings

MIN 4 – :40 Max Cal Row

read more →

8/26/22 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Single Unders (RD2: 20 Single + Single + High Jump Single)

12 Alt. Shoulder Taps (RD2: Push Ups)

8 Air Squats

Then 1 Round w/ PVC or Empty Bar:

5 Hang Muscle Cleans

10 Alt. Elbow Punches

5 Front Squats (:03 eccentric)

Front Squat (10 minutes to build to a moderate set of 5 reps.)

*This will likely be a good load to use for the WOD.

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

3 SETS

8 Min AMRAP:

60 DU

40 HRPU

20 Front Squats (135/95)(RX+185/135)

(Rest 1:00 b/t Sets)

*P1 works while P2 rests. Split work as needed. Pick up where you left off in previous AMRAP.

PERFORMANCE GOAL → These Athletes are looking to push it today should rack up 4-5+ Rounds. The goal is to go unbroken on the jump rope and bigger sets on the Push-Ups, with a quicker transition to the Front Squat. Set the bar high on the first Round and see if you can match it in the next Rounds!

GROUP GOAL → Athletes in this category should be aiming for 3-4 Rounds. Use the first round as a gauge for future rounds. Break the Push-Ups into small sets with short rest and stay away from big sets close to failure. These will cause lots of fatigue and long rest periods. For the front squat, prioritize form over load and pick a weight that allows at least 5 reps at a time. Move smooth and move well!
-Scaled-

IN TEAMS OF 2…

3 SETS

8 Min AMRAP:

30 DU or 60 DU Taps or 75 Single Unders

40 HRPU or Band-Assisted Push Ups

20 Front Squats (85/60)

(Rest 1:00 b/t Sets)

*P1 works while P2 rests. Split work as needed. Pick up where you left off in previous AMRAP.

read more →

Barbell Club – Thu, Aug 25

Beacon MMA & CrossFit Turbocharged – Barbell Club

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A.1: Bench Press (5 set of 2, Pause on 1st Rep)

A.2: -Depth Jumps (Checkmark)

5 sets of 3 Depth Jumps off 12-18″ Box

B: -4 Supersets of (Checkmark)

B.1 Lat Pulldowns 4 x 15-20

B.2 Cossacks Squats 4 x 10 ea. side

C: Metcon (AMRAP – Rounds)

100 Empty Barbell Curls, as few sets as possible

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8/24/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 Front Jacks

Then, 1 Round:

8 Alt. Samson Lunges

6/6 ½ Kneeling Bottoms Up KB Press

6/6 DB Deadlifts

2 Wall Walks

Then 2 Rounds w/ PVC or Empty Bar:

10 Alt. Elbow Punches

4 Push Press

Strict Press (4-4-4-4)

*Compare to 6/7/22 results.

Metcon (AMRAP – Reps)

4 SETS:

ON A 4:00 RUNNING CLOCK…

400m Run

20 Alt. DB Farmers Lunges (35/20)(RX+50/35)

Max HSPU in Time Remaining…

(No Additional Rest b/t Sets)

PERFORMANCE GOAL → The Athletes should be shooting for 1:50 or less on the Run. Look to stay unbroken through the Alt. DB Farmers Lunges. On our Handstand Push-Ups we should be getting 15-20+ Reps on the day. These should be done in very large sets and able to transition quickly between breaks. Should have about 1:00 – 1:10 here to perform these Reps.

GROUP GOAL → Athletes in this category should be shooting for 2:10 or less on the Run. Look to complete the Alt. Lunges to 2 Sets max. On our HSPU Option* we should be getting 8-13+ reps each set. Should have about :45 to perform these before transitioning to the next set.
-Scaled-

4 SETS:

ON A 4:00 RUNNING CLOCK…

200m Run

20 Alt. DB Farmers Lunges (20/15) or Bodyweight Alt. Lunges

Max HSPU Option* in Time Remaining…

(No Additional Rest b/t Sets)

HSPU Option 1: Box HSPU or Pike Push-Ups

HSPU Option 2: DB Strict Press

read more →

8/23/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Down Dog Calf Stretch

Partner Plate Race!

Then 2 Rounds 8 Reps:

Alt. Box Step-Ups

Alt.Groiners

RDL*

Cat/Cow

Scap Push-Ups

Glute Bridges

Deadlift (3-3-3-3)

*Build to a challenging triple, but don’t overdue it! Save some in the tank for the workout. For most athletes, this will be a great test to see what we can handle in the WOD.

Metcon (Time)

10 Rounds (16:00 time cap):

3 Deadlifts (185/135)(RX+275/185)

6 Up-Downs Over Bar

12 Box Jumps (24/20)

PERFORMANCE GOAL → These Athletes should be looking to complete the body of work in 14:00 minutes or less. Be able to walk right up to the Deadlift every time and start moving. Up-Downs should be performed quickly with a fast jump and transition. Look to move fast though the Box Jumps. Rounds should look to be about 1:15 or less.

GROUP GOAL → Athletes in this category should be looking to complete the WOD in 16:00 minutes or less. Three perfect singles on the Deadlifts, with a quick pause and brace before each rep. Our Up-Downs should remain steady and with an alternative that allows us to move consistently. Our Box Jumps should be done smooth and controlled. Don’t be afraid to Step-Up if need be. Rounds will range from 1:20 – 1:35.
-Scaled-

10 Rounds (16:00 time cap):

3 Deadlifts (135/95)

6 Up-Downs

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

read more →

8/21/22 CrossFit Sunday Sprints – Home Training!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 Jumping Jacks

10 Alt. Windmills

:20 Walk on Toes

:20 Walk on Heels

10 Alt. Lunge and Twist

10 Alt. Skip and Reach

10 Up-Down Broad Jumps

Metcon (No Measure)

3 SETS:

:10 Sprint

:50 Jog

:10 Sprint

:50 Jog

:10 Sprint

:50 Jog

:10 Sprint

:50 Jog

(Rest 4:00 b/t Sets)

Cool Down

FOR RECOVERY

1:00 Calf Smash (R)

1:00 Calf Smash (L)

1:00 Groiner w/ Thoracic Twist (R)

1:00 Groiner w/ Thoracic Twist (L)

1:00 Corpse Pose

read more →

8/20/22 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then 1 Round:

10 Alt. Samson Lunges

6 Up/Down Dog

6/6 ½ Kneeling Bottoms Up KB Press (Light and Slow!)

2 Wall Walks

Then, 1 Round:

1:00 Row (Moderate Pace)

8 Alt. Box Step-Ups

4 HRPU

4/4 DB/KB Push Press

Handstand Push-ups (15 Minutes to practice HSPU/HS Walk progressions!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation, Box HSPU, or Wall Walk

Advanced – HSPU or Max Distance Walk

Handstand Walk

-Advanced Athletes should look to improve HS Walk today!

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

26 Min AMRAP:

10 Alt. DB Goblet Step-Ups (35/25)(RX+50/35)|(24/20)

12 Cal Row

14 Push-Ups

8/8 Single Arm DB Push Press

*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 10 DB Goblet Step-Ups, then P2 performs 12 Cal Row, then P1 performs 14 Push-Ups, then P2 performs 8/8 Single Arm DB Push Press, etc. Only 1 athlete is working at a time.

PERFORMANCE GOAL → The goal for this group is to keep all movements unbroken throughout the workout. It’s not only about how fast they transition, but also how well. For example…Resetting the calories after they get off the rower so they don’t have to fumble when they get back on…Efficient transition from one arm into the other for the Push Press. The little things will allow these athletes to get far into the workout.

GROUP GOAL → The goal for these athletes will be to keep movements relatively unbroken with no more than two sets on the Push-Ups. The Row should be finished around :40-:45 and used as more of a recovery to ensure they can keep pace on the other movements. We still want to see these athletes keep their transitions tight!
-Scaled-

IN TEAMS OF 2…

26 Min AMRAP:

10 Alt. DB Goblet Step-Ups (25/20)|(18/12) or Bodyweight Step-Ups

10 Cal Row

14 HRPU or Band-Assisted Push Ups

8/8 Single Arm DB Push Press

*Partner 1 works while Partner 2 rests. Partners will alternate every movement. P1 performs 10 DB Goblet Step-Ups, then P2 performs 10 Cal Row, then P1 performs 14 Push-Ups, then P2 performs 8/8 Single Arm DB Push Press, etc. Only 1 athlete is working at a time.

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8/19/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Cossack Squats

:20 Hollow Hold (RD2: 10 Sit-Ups)

10 Scap Pull-Ups (RD2: 10 Ring Rows)

20 Single Unders

Then, 1 Round:

8 Sumo-Stance Good Mornings*

:10 Ring Support Hold

:10 Bottom of Dip Hold (on Rings or Box/Bench)

10 Reps of…(Single + Single + High Jump)

8 Sumo Deadlifts*

*PVC or Empty Bar.

Sumo Deadlift (12:00 to build to working weight for WOD.)

*Advanced athletes may build slightly past their WOD weight, but don’t overdue it! Save some in the tank for the workout.

Metcon (Time)

FOR TIME:

1-2-3-4-5-4-3-2-1

Muscle-Up

2-2-2-2-2-2-2-2-2

Sumo Deadlift (225/155)(RX+300/210)

*Complete 35 DU and 15 Sit-Ups after each full round.

PERFORMANCE GOAL → Aim for 15:00-17:00. Sub 15:00 is doable if the athlete can go unbroken on the MU and can move quickly between all movements. For most they can use the Sit-Ups to bring the heart rate back down to get back on the MU and hold these reps unbroken.

GROUP GOAL → All Athletes should aim for 17:00-20:00. The goal is to keep the midline and gymnastics in control. This means taking a breath to brace for the Deadlifts, always keeping perfect form. Then using the Sit-Ups to bring the heart rate back down. Then taking a breath to get back on the Gymnastics. You may see these athletes moving quicker depending on their gymnastics adjustments.
-Scaled-

FOR TIME:

1-2-3-4-5-4-3-2-1

Jumping MU or Up-Down Pull-Up

2-2-2-2-2-2-2-2-2

Sumo Deadlift (135/95)

*Complete 17 DU/35 DU Taps/35 SU and 10 Sit-Ups after each full round.

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8/17/22 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

5 Inch Worms

10 Alt. Groiners

Then 2 Rounds:

5 PVC Kang Squats (RD2: Empty Bar)

5/5 KB Deadlifts

5 Up-Down Box Jumps

5/5 SA KB Swings

Back Squat (3-3-3-3)

*Tempo @ 32X3

Metcon (Weight)

14 Min EMOM:

MIN 1 – 14 Alt. SA KB Swings (53/35)(RX+70/53)

MIN 2 – 14 Burpee Box Jumps (24/20)

Optional Cash Out: 1,000m Row for time!

PERFORMANCE GOAL → Fittest are pushing the pace, completing unbroken KB Swings in :30 or less and non-stop BBJ’s in :45 or less. You’ll need to have a very high aerobic capacity and ability to push through strong fatigue on this one. Row should be done at or under 4:00 minutes.

GROUP GOAL → All athletes should look to find a rep range that allows at least :15 of rest per minute, completing KB Swings in :40 or less and BBJ’s in :45 or less (cut the reps back on this movement if falling behind!) If they have anything left in the tank, Row should be done at or under 4:30.
-Scaled-

14 Min EMOM:

MIN 1 – 14 Alt. SA KB Swings (26/18)

MIN 2 – 7 Burpee/Up-Down Box Jumps or Alt. Step Ups (18/12)

Optional Cash Out: 700m Row for time!

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8/16/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round

10 Alt. PVC PT Lunges

8 Cat/ Cows

6 Supermans

4 Push-Up to Down Dog

2 Wall-Facing Squats @ 3232

Then 2 Round w/ PVC or Empty Bar:

3 Snatch-Grip RDL

3 Muscle Snatch

3 OH Squats

3 BTN Push Press

3 Hang Power Snatch (Pause just below knee)

Hang Power Snatch + Hang Snatch (15:00 to build to a challenging set of (1 + 1).)

Metcon (Time)

5 Rounds:

100m Farmers Carry (35/25)(RX+50/35)

7 Power Snatch (105/75)(RX+145/100)

PERFORMANCE GOAL → From a performance standpoint we should be looking to complete the workout in 14:00 minutes or less. The Farmers Carries should be heavy, but not so heavy that we need to set down more than once for a mid-way shakeout. The Power Snatches should be TNG or very quick singles.

GROUP GOAL → All Athletes should be looking to complete the workout between 15:00 – 16:00 minutes. The Farmers Carries should be challenging, but taking no more than 2:00 to complete. Think 1-2 quick shakeouts as grip begins to fatigue. Use a moderate weight for the Power Snatches, making sure you can keep excellent form on every rep.
-Scaled-

5 Rounds:

100m Farmers Carry (25/20)

7 Power Snatch (75/55) or Alt. DB Snatches (30/20)

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8/15/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

:30 High Knees (RD2: Butt Kicks)

5 Up-Downs

8 Tempo Push-Ups @ 30X2

5 Ring Rows (RD2: Jumping Pull Ups)

3 I-Y-T on Rings

Bench Press (10-8-6-4)

Tempo @30X2

*Start light and build to a moderate weight.

Metcon (AMRAP – Reps)

6 SETS:

ON A 2:00 RUNNING CLOCK…

200m Run

Max Reps in the Remaining Time…

ODD ROUNDS: Burpees

EVEN ROUNDS: Pull-Ups

(Rest :30 b/t Sets)

PERFORMANCE GOAL → Fittest athletes should complete the runs in :45 or less and look to hold this pace for nearly all sets. The Burpees should average b/t 16-20+ and the Pull-Ups will look the same, with a slightly higher rep range if performing butterfly. Try to increase their reps by 1 each set!

GROUP GOAL → All athletes should complete the runs in about 1:00 or less. Burpees will average around 12-16 and Pull-Ups/Ring Rows will be closer to 10-12 depending on capacity. A great focus for most members is going to be adding a rep each set for the Burpees, and trying to keep their pulling option challenging and at the same reps throughout.
-Scaled-

6 SETS:

ON A 2:00 RUNNING CLOCK…

100-200m Run

Max Reps in the Remaining Time…

ODD ROUNDS: Up-Downs

EVEN ROUNDS: Band Assisted Pull-Ups or Ring Rows

(Rest :30 b/t Sets)

read more →

8/14/22 CrossFit Sunday Sweat – Home Training!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

800m – 1 Mile Run (Conversational Pace)

Metcon (AMRAP – Reps)

TABATA, 8 SETS (:20 ON / :10 OFF):

MOVT 1 – Alt. Sit Throughs

MOVT 2 – Burpees

(Rest 1:00)

TABATA, 8 SETS (:20 ON / :10 OFF):

MOVT 1 – Alt. Skater Hops

MOVT 2 – Russian Twists

*Tabata = Alternate between MOVT 1 & MOVT 2 for 8 sets total.

Cool Down

FOR RECOVERY

1:00 Calf Smash (R)

1:00 Calf Smash (L)

1:00 Groiner w/ Thoracic Twist (R)

1:00 Groiner w/ Thoracic Twist (L)

1:00 Corpse Pose

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8/13/22 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

2 Rounds:

8 MB Deadlifts

8 MBStrict Press

10 Alt. Deadbugs

2 Rounds:

8 MB Front Squats

8 MB Push Press to Target

10 Inchworms (no push-up!)

Deadlift (3 x 5 @ 75-85% of 1RM)

*1RM last tested on 6/30/22.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
PERFORMANCE GOAL → Fittest athletes will be looking to finish Karen sub 6:00-8:00. Wall Ball sets should be 15+ reps each attempt.

GROUP GOAL → All athletes should be looking to finish Karen in the 9:00-12:00 range. Wall Ball sets should be about 10+ reps each attempt.

-Scaled-

Mini Karen

100 Wall Balls (14/10)

or

8-10 Rounds:

7 Wall Balls (14/10)

:30 rest

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8/12/22 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

12 Alt. High Plank Calf Stretches*

10 Hollow Rocks (RD2: Supermans)

10 Ring Rows (RD2: Kipping Swings)

5 RDL (empty Bar)

5 Supinated Bent Rows (empty Bar)

*In the Tall Plank Position, fold one foot over the back heel of the other foot and slowly rock back and try to touch the heel to the floor. Hold this stretch for :05 each side and then switch back and forth for 12 total reps.

Supinated Pendlay Row (3 x 7 AHAP)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 C2B Pull-Ups

36 DU

100m Run

(Rest 2:00)

6 Min AMRAP:

6 Pull-Ups

18 DU

9 Sit Ups

PERFORMANCE GOAL → Our top performers are looking at 7-8+ rounds. These individuals are keeping all pulling options unbroken, blazing through the DU, and using the 100m Run to separate from the pack. Challenged yourself to stop their run at the door, hustle to the rig, and immediately hop up and go again!

GROUP GOAL → Most athletes should be shooting for 5-6+ rounds. This will be dependent on adjustments to the pulling option and the ability to DU. For these athletes, we want to see their pulling option completed in 2 sets, their Jump Rope option at :40 or less, and we want to use the runs/sit-ups as an opportunity to catch their breath and shake out the arms, so think steady jog here!
-Scaled-

12 Min AMRAP:

12 Jumping Pull-Ups

18 DU or 36 DU Taps or SU

100m Run

(Rest 2:00)

6 Min AMRAP:

6 Pull-Ups or Ring Rows

9 DU or 18 DU Taps or SU

9 Sit Ups

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8/11/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Up/Down Dog

Then, 1 Round:

10 Alt. PVC Lunge + Pass Through

8/8 DB Swings

10 PVC ATW

8 PVC OH Squats

Then 2 Rounds 3 Reps w/ PVC or Empty Bar:

Snatch-Grip RDL

Muscle-Snatch

BTN Push Press

Snatch Balance

Hang Power Snatch

3 Position Snatch (mid thigh, below knee, floor) (3 x 1)

Weight for entire complex will be determined by what you can snatch from the hip.

3 sets of complex with no misses.

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

15 Cal Row (1:00 cap)

16 Alt. DB Snatch (35/20)(RX+50/35)

20 Alt. DB OH Lunges

20 Alt. High Plank DB Taps

PERFORMANCE GOAL → Athletes in this category should push the pace on the Row. When it comes to the other movements, smooth and steady while keeping the movements looking crisp and clean. Transitions between movements should be quick. 4-5+ Rounds is the goal for these individuals!

GROUP GOAL → Athletes in this category should hold a moderate pace on the Row, keeping it to 1:00 or less. For the DB Snatches, use a weight that allows multiple reps, 2 sets max. OH Lunges, focus on breathing and bracing, think of this movement like a moving Plank. 3-4+ Rounds is the athlete goal here!
-Scaled-

15 Min AMRAP:

15 Cal Row (1:00 cap)

16 Alt. DB Snatch (35/20)(RX+50/35)

20 Alt. DB OH Lunges

20 Alt. High Plank DB Taps

read more →

8/10/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up-Downs

5 Bootstrappers

10 Alt. High Plank Shoulder Taps

5 Paused Jump Squats

5 Push Up

2 Wall Walks

Then, 3:00 Front Rack Mobility.

Front Squat (3-3-3-3)

*Tempo @ 32X3

Metcon (Time)

FOR TIME (16:00 time cap):

50 Burpees

Immediately Into…

8 Rounds:

5 HSPU (RX+ Strict)

7 Front Squats (75/55)(RX+115/75)

Immediately Into…

50 Burpees

PERFORMANCE GOAL → Fittest athletes should be shooting for 12:00-14:00 minutes. Our Burpee rounds should be completed in 3:00 minutes or less. Look to hold an EMOM pace or just slightly faster than that through our 8 Rounds. Strict HSPU should only be attempted if they can be done unbroken and we have high proficiency in the movement.

GROUP GOAL → All athletes should be shooting for 14:00 – 16:00 minutes. Should be looking to complete the Burpees in 4:00 minutes or less. Our 8 Round effort should be done between 1:00 – 1:20 per Round. Look to keep the Handstand Push-Ups (or modifications) to no more than 2 Sets. Make sure we still have a Front Squat weight we can do unbroken and with great form!
-Scaled-

FOR TIME (16:00 time cap):

30 Burpees

Immediately Into…

8 Rounds:

5 Box HSPU / Pike Push Up or DB Strict Press (30/20)

7 Front Squats (45/35)

Immediately Into…

30 Burpees

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8/9/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 JJ

10 Scap Pull Ups or Scap Ring Rows

Partner Bar Hang Challenge!

Then, 1 Round:

4 Inchworms

8 Tuck-Ups

8 Alt. DB Bent Over Row

4 Muscle Cleans*

8 Alt. Elbow Punches*

Then, 1 Round:

8 Kipping K2E

4 Hang Power Clean*

4 Push Press + :15 OH Hold**

4 Push Jerk*

4 Split Jerk*

*Empty Bar or PVC.

Push Press + Push Jerk + Split Jerk (Build to a challenging set of complex!)

(1 + 1 + 1)

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

13 DB Renegade Rows (25/15)(35/20)*

10 TTB

7 SH2OH (115/75)(RX+155/105)

*1 Rep = Push-Up + Row (R) + Row (L).

PERFORMANCE GOAL → The goal for these athletes is to finish the workout with 5.5-6+ rounds under their belts. They will shoot for unbroken rounds in the beginning and never look to break up a movement more than once. Swift transition from one movement to the other are key!

GROUP GOAL → The group goal is to accumulate 4-5 rounds. For these athletes, it will be best to break up the movements in a manner that allows them to constantly move. They should look to complete the DBRR and TTB in 1-3 sets and the S2OH in 1-2 sets. Major focus on barbell technique!
-Scaled-

13 Min AMRAP:

9 DB Renegade Rows (15/10)*

10 K2E

7 SH2OH (85/55)

*1 Rep = Push-Up + Row (R) + Row (L).

read more →

8/8/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Power Clean (3-3-3-3)

*Pause :02 at knee first two reps.

Metcon (AMRAP – Reps)

16 Min EMOM:

Min 1 – 1 Round*

Min 2 – :30 ME Up-Downs

*1 Round =

1 Power Clean (100% of 3-Rep Power Clean)

4 Box Jumps (24/20)

10 Rotational Ball Slams (20/14)

PERFORMANCE GOAL → From a performance standpoint we should be shooting for :20 – :30 seconds of rest in the Triplet minute. Look to quickly transition between each movement and leave no opportunity for second guessing. Looking for 150+ Up-Downs!

GROUP GOAL → From a Group standpoint, we should be shooting for :10 – :20 seconds of rest in our Triplet minute. Shooting for 80-90 Up-Downs.
-Scaled-

16 Min EMOM:

Min 1 – 1 Round*

Min 2 – :30 ME Up-Downs

*1 Round =

1 Power Clean (115/80)

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

10 Rotational Ball Slams (14/10)

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8/3/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Partner Plate Race!

Then 1 Round:

5 Up/Down Dog

20 Crossbody Mountain Climbers

5 Wall-Facing Squats

10 PVC ATW

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Power Cleans

10 Alt. Elbow Punches

3 Push Press

3 Split Jerk (hold Split :02)

Split Jerk (3 x 3 @ 80-85% of 1RM)

Metcon (Time)

FOR TIME* (16:00 time cap):

10-9-8-7-6

Push Jerk (95/65)(RX+135/95)

Up-Downs Over Bar

Immediately Into…

5-4-3-2-1

Push Jerk (135/95)(RX+185/135)

Up-Downs Over Bar

*After each set complete 25 ‘Unbroken’ Double Unders. If miss before 25 are completed, start that set of DU back at 0. Max 3 attempts per set, then complete 25 reps and move on. No additional penalty.

PERFORMANCE GOAL → Athletes in this category should not only be doing unbroken sets but quick transitions as well. The big difference in time for these athletes will be how fast you can do those Up-Downs. Max 1-2 Breaks on the Double Unders for the entirety of the Workout. Goal for these athletes is 10:00-12:00 or faster.

GROUP GOAL → Everybody should be shooting for unbroken sets on the Shoulder to Overhead so adjust weight accordingly. Smooth and steady pace on the Up-Downs to start and increase the pace on the later Rounds. To finish this workout aim for 2-4 trips on the Double Unders or less. Goal for the group is 14:00-16:00 or faster.
-Scaled-

FOR TIME* (16:00 time cap):

10-9-8-7-6

Push Jerk (85/60) or DB Push Jerk (30/20)

Up-Downs

Immediately Into…

5-4-3-2-1

Push Jerk (100/70) or DB Push Jerk (35/25)

Up-Downs

*After each set complete 12 DU Attempts or 25 DU Taps or 40 Single Unders.

read more →

8/2/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Alt. Cossack Squats

5 KB Deadlifts

5 KB High Pulls

5 Tuck-Ups

Then, 1 Round:

10 KB Goblet Squats

5 KB Swings

5 Single-Ring Ring Rows

5 V-Ups

Front Squat Double Bounce (3-3-3)

Build to a challenging triple!

Metcon (Time)

For Time (28:00 time cap):

200 KB Swings (53/35)(RX+70/53)

150 Sit-Ups

100 Air Squats

15 Rope Climbs

*Partition as needed to complete all reps.

PERFORMANCE GOAL → From a performance standpoint, we should be shooting for 19:00 – 23:00 minutes. We would like to see our KB Swings be completed in Sets of 25 or more. Sit-Ups and Air Squats should be performed fairly quickly. Look to complete our Rope Climbs in :15 seconds or less per rep.

GROUP GOAL → All Athletes are looking to complete this workout in 24:00 – 28:00 minutes. The KB Swings should be completed in sets of 15-22. Look to stay smooth and steady on our Sit-Ups and Air Squats. Our Rope Climbs/Walks should be completed in :15 – :20 seconds per rep.
-Scaled-

For Time (28:00 time cap):

150 KB Swings (26/18)

100 Sit-Ups

100 Air Squats

10 Rope Climbs or 15 Rope Walks

OR…Partition to complete all reps:

10 Rounds:

15 KB Swings

10 Sit Ups

10 Air Squats

2 Rope Walks

read more →

8/1/22 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

PVC “Circle of Doom!”

Then, 1 Round:

8 Alt. PVC PT Lunges

8 PVC Cuban Press

8 Hollow Rocks

Then 2 Rounds w/ PVC or Empty Bar:

3 Snatch-Grip RDL

3 Snatch High Pulls

3 Muscle Snatch-Grip

3 BTN Push Press

3 Hang Power Snatch

Snatch Pull + Hang Power Snatch + Power Snatch ((1 + 1 + 1))

Start Moderate-Light and build up to a Moderate-Heavy set of Complex.

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

1 Power Snatch* (115/75)(RX+155/105)

15 Box Jumps (24/20)

100m Run

*Add 1 rep of Power Snatch after every full round (1,2,3,4 and so on…).

PERFORMANCE GOAL → From a performance standpoint we should be looking to get into the 7-8+ Rounds for today. The Power Snatches should be cycled in the smaller Rep Rounds, but then quickly adjusted to very fast singles. Look to keep the Box Jumps fairly quick. Runs should be completed in under :30 seconds today.

GROUP GOAL → From a Group standpoint we should be looking to get into the 5-6+ Rounds today. Our Power Snatches should be performed as Sets of 2 if need be, but should quickly be adjusted to quick singles. Weight on bar should NOT affect form! Our Box Jumps should be performed under control and continuously. Make sure we keep the Run right around :30 – :35 seconds on the day.
-Scaled-

15 Min AMRAP:

1 Power Snatch* (95/65) or 2 Alt. DB Snatches (30/20)

15 Box Jumps or Alt. Step-Ups (24/20)

100m Run

*Add 1 rep of Power Snatch or 2 reps of Alt. DB Snatch after every full round (1,2,3,4 and so on…).

read more →

7/31/22 CrossFit Sunday Sweat – Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

8 Min EMOM:

Min 1 – Alt. Groiners

Min 2 – Hollow Hold-to-Superman

Min 3 – Alt. Windmills

Min 4 – 10 Scap Push Ups + 5 Up-Downs

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

10 Alt. Reverse Lunges

8 Up-Down Squat Jumps

10 Sit Ups

8 Up-Down Side Shuffle

10 Russian Twists

8 Up-Down Over DB

(Rest 1:00)

6 Min AMRAP:

8 Alt. Reverse Lunges

6 Up-Down Squat Jumps

8 Sit Ups

6 Up-Down Side Shuffle

8 Russian Twists

6 Up-Down Over DB

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

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7/30/22 CrossFit Class Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

Then, 1 Round:

35 Single Unders

7 Good Mornings (empty bar)

7/7 Box Step-Ups

7 Plate Deadlifts

Then, 1 Round:

25 DU

7/7 Staggered Stance RDL (empty bar)

7 Box Jumps

7 Plate G2OH

Deadlift (1 x 3)

15:00 to build to a Moderate-Heavy 3-Rep

*”Library Quiet”

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

1 Deadlift (Using 3-Rep Deadlift established)

7 Box Jumps (24/20)(RX+30/24)

14 Alt. DB Snatches (35/25)(RX+45/30)

35 DU

PERFORMANCE GOAL → Our Fittest will be accumulating 6-7+ rounds and some might even go beyond that. It will be a no-brainer for them to keep all movements unbroken for the workout. The real challenge for these athletes, other than going heavy on the Deadlift and the DB Snatches, will be efficient transitions and minimal rest.

GROUP GOAL → All athletes should find themselves in the 4.5-5.5 round range. These athletes should also strive to keep their movements unbroken and minimize the amount of rest needed between them. That being said, these athletes still need to focus on a controlled set-up and lift for their Deadlift as well as focus when performing their taller Box Jumps. The last two movements are where they can really bring down the hammer.
-Scaled-

15 Min AMRAP:

1 Deadlift (135/95

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

14 Alt. DB Snatches (30/20)

16 DU Attempts or 35 DU Taps or 50 Single Unders

read more →

7/29/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

5 Up/Down Dog

5 Lunge (L) + Lunge (R) + Air Squat

8 Up-Downs

8 Scap Pull-Ups or Scap Ring Rows

Then, 2 Rounds:

3 Hang Muscle Cleans*

10 Alt. Elbow Punches*

3 Strict Press (Hold lockout :02)*

3 Front Squats*

3 Push Press*

3 Burpees

5 Kipping Swings or Hollow Rocks

*Use PVC or Empty Bar.

Strict Press + Push Press (Build to a challenging set of (2 + 2).)

Metcon (Time)

12 Rounds:

1 Ring Muscle-Up

3 Thrusters (95/65)(RX+135/95)

6 Burpees Over Bar

PERFORMANCE GOAL → For our fittest athletes we are looking to complete this workout sub 13:00-15:00. Round times will vary between :45 – 1:15, but all movements should be quick and rest should be limited between rounds.

FITNESS GOAL → All athletes will look to complete this workout within 15:00-18:00. Keeping the rest to a minimum, but finding ways to maintain a consistent pace for each round. The transition between movements should allow for a deep breath, pause, and then right to work. Choose a weight for the thrusters that allows 3 perfect reps even in later rounds.
-Scaled-

12 Rounds:

2 Jumping C2B Pull Ups

3 Thrusters (65/45)(RX+95/65)

6 Up-Downs Over Bar

read more →

7/28/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Cal Row

8 Cat/Cows

10 Kettlebell Swings

8 PVC PT

:20 Tuck Hold

Then, 2 Rounds 3 Reps w/ PVC or Empty Bar:

Snatch-Grip RDL

Muscle-Snatch

BTN Push Press

Drop Snatch to Power Position

Hang Power Snatch

Power Snatch (15:00 to build to a moderate-challenging single.)

*Pause :02 @ knee

Metcon (Weight)

16 Min EMOM:

15 Cal Row

10 Hang Power Snatch (75/55)(RX+95/65)

20 Alt. Single Arm KB Swings (35/26)(RX+53/35)

20 Alt. SL V-Ups

(Rest 1:00 b/t EMOMs)
16 Min EMOM:

12 Cal Row

10 Hang Power Snatch (45/35) or Alt. DB Snatches (30/20)

20 Alt. Single Arm KB Swings (26/18

12 Alt. SL V-Ups or Tuck Ups

(Rest 1:00 b/t EMOMs)

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7/28/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Cal Row

8 Cat/Cows

10 Kettlebell Swings

8 PVC PT

:20 Tuck Hold

Then, 2 Rounds 3 Reps w/ PVC or Empty Bar:

Snatch-Grip RDL

Muscle-Snatch

BTN Push Press

Drop Snatch to Power Position

Hang Power Snatch

Power Snatch (15:00 to build to a moderate-challenging single.)

*Pause :02 @ knee

Metcon (Weight)

16 Min EMOM:

15 Cal Row

10 Hang Power Snatch (75/55)(RX+95/65)

20 Alt. Single Arm KB Swings (35/26)(RX+53/35)

20 Alt. SL V-Ups

(Rest 1:00 b/t EMOMs)
16 Min EMOM:

12 Cal Row

10 Hang Power Snatch (45/35) or Alt. DB Snatches (30/20)

20 Alt. Single Arm KB Swings (26/18

12 Alt. SL V-Ups or Tuck Ups

(Rest 1:00 b/t EMOMs)

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7/27/22 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then, 1 Round:

10 Ring Rows

10 Scap Pull-Ups or Scap Ring Rows

10 Push-Up to Down Dog

10 Alt. Lunge & Twist

Then, 1 Round:

8 Jumping Pull-Ups

8 Kipping Swings or Hollow Rocks

8 HRPU

8 Paused Jump Squats

Front Lever (Learn the Skill!)

https://www.youtube.com/watch?v=Tb4IPx5K-z0
Beginner: Straight-Arm Hang & Tuck (Rounded back, Straight back)

Intermediate: Straight-Arm Hang + Single Leg Extension, Straddle Extension

Advanced: Full Extension Front Lever

()

Metcon (AMRAP – Rounds and Reps)

“Cindy-Rella”

6 Min AMRAP:

3 Strict Pull-Ups

6 Feet Elevated Push-Ups

9 Plate Front Squats (25/15)(RX+45/25)

(Rest 1:30)

7 Min AMRAP:

4 C2B Pull-Ups

8 Push-Ups

12 Jump Squats

(Rest 1:30)

8 Min AMRAP:

5 Pull-Ups

10 HRPU

15 Air Squats

PERFORMANCE GOAL → From a performance perspective we should be getting 7-8+ for the first AMRAP, 8-9+ for the second AMRAP and 10+ Rounds on the final AMRAP. Pull-Up variations should be unbroken throughout the workout. Push-Ups should be for the most part unbroken, if not kept to 2 sets near the back end. Squats should be completed quickly and transitioned directly into the next movement.

FITNESS GOAL → All Athletes should be looking to keep an EMOM pace throughout. The first AMRAP should be 5-6+ Rounds. The second AMRAP should be 6-7+ Rounds. Our third AMRAP should be 7-8+ Rounds. All Pull-Up variations should be completed in no more than 2 sets. The same could be said for the Push-Up variations. Look to move steady and consistent through our Squat variations.
-Scaled-

6 Min AMRAP:

3 Band-Assisted Pull-Ups

6 Push Ups

9 Plate Front Squats (15/10)

(Rest 1:30)

7 Min AMRAP:

4 Jumping Pull-Ups

8 HRPU

12 Jump Squats

(Rest 1:30)

8 Min AMRAP:

5 Ring Rows

10 Bench/Box Push-Ups

15 Air Squats

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7/26/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 JJ

20 Front Jacks

10 Alt. Groiners

10 Paused Jump Squats

Then, 2 Round w/ Empty Bar:

3 RDL (:03 eccentric)

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans

3 Front Squats @ 32X1

3 Push Press

3 Split Jerk (hold dip :02)

Clean and Jerk (Build to a challenging set of (2 + 1))

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
PERFORMANCE GOAL → Really advanced athletes are looking at sub 2:00, your fittest should aim for 3-4:00. These athletes are doing big sets, possibly some singles to quickly finish off.

GROUP GOAL → For all athletes we want to see them get this anywhere between 5-8:00. Some will have set reps to continue to knock out as they chip away at this or quick singles the whole way through.

-Scaled-

Grace (95/65)

or

DB Grace (30/20)

Cool Down

400m Walk

read more →

7/25/22 CrossFit Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

Warm-up

LINE DRILLS:

Knee Hugs

Butt Kicks

Side Shuffle (L)

Side Shuffle (R)

Walk on Heels

Skip and Reach

Walking Samsom Lunge

Then 2 Rounds:

8 Synchro Alt. DB Goblet Lunges

10 Synchro Alt. High Plank Shoulder Taps

8 Partner Step-Ups

8 Partner Push Ups

Bench Press (3 x 5 @ 80% of 1RM)

*Pause :02 @ chest first two reps.

Metcon (Time)

FOR TIME (22:00 Cap):

200m Run

40 Box Jumps (24/20)

600m Run

80 Alt. DB Goblet Box Step-Overs (50/35)|(35/20)

600m Run

40 Box Jumps

200m Run

PERFORMANCE GOAL → These athletes should aim to keep each section to roughly 6:00 or less. The box jumps should be non-stop and steady and the DB Goblet Box Step Overs should be completed in 4 sets or less. Quick transitions will help separate them from the rest of the pack and have them finish around 18:30-20:00.

GROUP GOAL → These athletes are looking for a steady churn and burn from start to finish. The first half should be completed at a conservative pace to leave some gas for the middle 80 reps. These should be completed in no more than 6 sets or 8:00. If these athletes are slowing down too much they can complete bodyweight reps for the Step Overs and mix & match Box Jumps with Step-Ups. Most should aim for 20:00-22:00 finish times!
-Scaled-

FOR TIME (22:00 Cap):

200m Run

30 Box Jumps (18/12)

300m Run

60 Alt. DB Goblet Box Step-Overs (25/15)

300m Run

30 Box Jumps (18/12)

200m Run

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7/24/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

4 Min AMRAP:

10 MB Deadlift

10 Alt. Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)

:30 Cardio Choice (Easy-Moderate)

Then, 4 Min AMRAP:

10 MB G2OH

10 Alt. Windmills

:30 Cardio Choice (Moderate)

Metcon (No Measure)

25 Min EMOM:

MIN 1 – :45 Ball Slams

MIN 2 – :45 Russian Twists

MIN 3&4 – Max Cardio Choice

MIN 5 – Walking Rest

Cool Down

FOR RECOVERY

1:00 Hurdler Stretch (R)

1:00 Hurdler Stretch (L)

1:00 Banded Shoulder Distraction (R)

1:00 Banded Shoulder Distraction (L)

2:00 Olympic Squat Stretch

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7/23/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

Then 1 Round:

10 Cat-Cow

10 Alt. Cossack Squats

7 KB Sumo DL

5/5 KB Strict Press

Then 1 Round w/ PCV or Empty Bar:

5 Sumo-Stance Good Morning (slow!)

10 Alt. Elbow Punches

7 SDHP

5 Thrusters

Sumo Deadlift (3-3-3-3)

*Strict :03 eccentric!

Metcon (AMRAP – Rounds and Reps)

3 SETS…

6 Min AMRAP:

16 KB Swings (53/35)(RX+70/53)

12 SDHP (75/55)(RX+95/65)

8 Thrusters

(Rest 1:00 b/t Sets)

*Pick up where you left off in previous AMRAP.

FITTEST GOAL → Firebreathers will be gunning for 3.5-4+ rounds per AMRAP. Their main objective will be to keep everything unbroken. Their “resting” should be done as they transition from one movement to the next, but still kept as minimal as possible. Look for them to complete a round every 1:30-1:50.

GROUP GOAL → All athletes are looking to complete 2.5-3 rounds per AMRAP today. They should ideally choose weights that allow unbroken sets with great form, but may need to break movements into 2 sets max. Rest should be done between movements, but be mindful that they’re not eating up the clock too much. They should shoot for 2:00-2:15 per round.
-Scaled-

3 SETS…

6 Min AMRAP:

16 KB Swings (26/18)

12 SDHP (65/45)

8 Thrusters or DB Thrusters (30/20)

(Rest 1:00 b/t Sets)

*Pick up where you left off in previous AMRAP.

read more →

7/22/22 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

:30 Walk on Toes

20 Mt. Climbers

10 Scap Pull-Ups or Ring Rows

8 Push Ups from Knees

6/6 Bodyweight Split Squats

1 Round:

:30 Walk on Heels

8 Up-Downs

6 Kipping Swings or Hollow Rocks

6 Alt. Lunges

4 Hand Release Push-Ups

Muscle-ups (Learn the skill!)

*10:00 practice

Beginner: Feet-Elevated Ring Row, Low Ring MU Transition

Intermediate: Kipping Hips to Bar, Low Bar MU Transition

Advanced: Jumping MU, MU

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

25 Min AMRAP:

20 C2B Pull-Ups

400m Run (together)

40 HRPU

50 Synchronized Walking Lunges

60 Up-Downs

*P1 works while P2 rests. The Run and Walking Lunges are completed together. Split all other work as needed.

FITTEST GOAL → Aim for 17:00-19:00 or less! Focus on keeping big sets on everything. No more than 1-2 Sets, shooting for unbroken on all the Chest to Bar. Run speed should stay the same or improve every round!

GROUP GOAL → Aim for 19:00-22:00 or less. Break up Push-Ups ahead of time so you don’t get burnt out early in the workout. Keep the Run challenging, but should not be getting torched here.
-Scaled-

IN TEAMS OF 2…

25 Min AMRAP:

20 Pull-Ups or Ring Rows

200m Run (together)

30 HRPU or Bench/Box Push Ups

40 Walking Lunges (NOT SYNCRHO!)

50 Up-Downs

*P1 works while P2 rests. Only the Run is completed together. Split all other work (including Lunges) as needed.

read more →

7/21/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

25 JJ

Partner Single Under Race! (Best of 3)

Then, 2 Rounds

10 Alt. Squat Thoracic Rotations (https://www.youtube.com/watch?v=w4IdAUSHJUU)

10 PVC ATW

3 Snatch-Grip RDL*

3 Muscle Snatch*

3 BTN Push Press*

3 OH Squats*

3 Drop Snatch to Power Position*

*PVC or Emtpy Bar.

Hang Power Snatch + Snatch Balance (Build to a challenging set of (1 + 2))

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

6 Power Snatches (95/65)

8 Push Press

24 DU

FITTEST GOAL → Our fittest athletes will look to complete 8-10+ rounds and hold a time of 1:00-1:15 per round. The Power Snatches and Push Press should be completed unbroken and the transition between movements should be seamless. The Double Unders should be completed unbroken each round.

GROUP GOAL → All athletes will look to complete 6-8+ rounds and hold a time of 1:15-1:30 per round. The Power Snatches and Push Press should be light enough so that athletes can remain unbroken without form breakdown. Limited rest between these movements. The Single Unders / Double Unders should be completed within :30-:40 each round.
-Scaled-

10 Min AMRAP:

6 Power Snatches (65/45)

8 Push Press

14 DU Taps or 50 Single Unders

read more →

7/20/22 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:

1 Round:

10 Alt. Groiners

5 MB Front Squats (pause :02)

5/5 Lateral Box Step Ups

10 Glute Bridges

10 Box Jumps

10 MB Push Press

Bulgarian Split Squat (3-4 x 6/6)

*Start light and build to a moderate-challenging set of 6 reps per leg.

**Barbell or DB options.

Metcon (Time)

FOR TIME (17:00 cap):

25 Cal Row

20 Wall Balls (20/14)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls

30 Box Jumps

25 Cal Row

50 Wall Balls

50 Box Jumps

FITTEST GOAL → Fittest should be looking to complete in 14:00 – 15:00 minutes on the day. Look to complete the Rows in 1:15 or less. The Wall Balls should be completed either unbroken or in very large sets consistently. Especially in the set of 50. Box Jumps look to move quickly through all rep ranges.

GROUP GOAL → All athletes should be looking to complete between 15:30 – 17:00 on the day. Look to complete the Row between 1:15 – 1:25. Wall Balls should be completed in 2-4 sets depending on the rep ranges. Look to keep a consistent and steady pace on the Box Jumps/Step Ups.
-Scaled-

FOR TIME (17:00 cap):

20 Cal Row

20 Wall Balls (14/10)

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

20 Cal Row

30 Wall Balls

30 Box Jumps or Alt. Step Ups

20 Cal Row

50 Wall Balls

50 Box Jumps or Alt. Step Ups

read more →

7/19/22 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

100m Run

7/7 DB SDHP

10 Scap Pull-Ups

:30 Hollow Hold

Then, 1 Round:

100m Run

10 Straight Leg Sit-Ups

10 Band Pull Aparts

7/7 SA Ring Rows

Weighted Chin-Ups (4 x 6 AHAP)

Metcon (Time)

3 SETS:

ON AN 8:00 RUNNING CLOCK…

400m Run

30 Sit-Ups (RX+ Weighted*)

20 Alt. DB Snatches (35/25)

400m Run

(Rest the Remainder of the Set)

*Hold DB (Athlete Choice, Moderate) against chest.

(Score is Time of Slowest Set)

FITTEST GOAL → Fittest should be looking to complete each of these sets with about 2:00 – 2:45 of rest. Runs should be completed in 2:00 minutes or less today. Look to pick a challenging moderate weight for our DB Snatches and Sit-Ups and move consistently, keeping both to no more than 2 Sets.

GROUP GOAL → All athletes should be looking to complete each of these sets with about 2:00 -1:30 of rest. Runs should be done at 2:00 or 2:20 at the very most. Look to pick a weight that allows you to move, but doesn’t completely stop us. DB Snatches and Sit Ups should be completed in 2-4 sets today.
-Scaled-

3 SETS:

ON AN 8:00 RUNNING CLOCK…

200m Run (2:20 cap)

30 Tuck Ups or Lying Leg Raises

20 Alt. DB Snatches (25/15)

200m Run (2:20 cap)

(Rest the Remainder of the Set)

(Score is Time of Slowest Set)

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7/18/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

8 Alt. PVC PT Lunges

8 Push Up to Down Dog

:10 Top of the Dip Hold*

8 Dips

8 Cuban Press w/ PVC

Then 2 Rounds w/ PVC or Empty Bar:

3 RDL (Pause :02)

3 Clean High Pulls

3 Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats

3 Hang Power Cleans (hold catch)

3 Jerks

Clean and Jerk (Build to a moderate single!)

Metcon (Time)

FOR TIME:

9-7-5

G2OH (135/95)(RX+155/105)

21-15-9

Ring Dips

(Rest 3:00)

15-12-9

G2OH (95/65)(RX+115/85)

21-15-9

Burpees Over Bar

FITTEST GOAL → Fittest will finish today’s workout in 15:00-16:00. They will be done the first couplet in about 7:00. The Ring Dips should be done unbroken or in 2 sets with a quick :10-:15 shakeout. The goal of the second couplet should be to burn it down…keep the G2OH unbroken and keep all Burpees Over Bar to under 1:00!

GROUP GOAL → All athletes should be done in under 20:00. In the first couplet, quick Power Clean and Jerks are key! The Dips should be broken up into 2-3 sets and if the 21-15-9 is not reached after 3 sets they should move back to the barbell. The second couplet will be similar to the first, prioritizing form on the barbell as fatigue sets in. Smooth on the Barbell…Fast on the burpees! A good goal for most athletes is to keep the same time frame from the first couplet to the second!
-Scaled-

FOR TIME:

9-7-5

G2OH (95/65)

21-15-9

Box/Bench Dips

(Rest 3:00)

15-12-9

G2OH (65/45)

21-15-9 or 15-12-9

Up-Downs Over Bar

read more →

7/16/22 CrossFit Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – Barbell Club

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Warm-up

Pizza Delivery

Then, 1 Round:

30 Single Unders

10 Alt. High Plank Shoulder Taps

8 Box Step Overs

8 Good Mornings (BB Optional)

Then 2 Rounds:

10 (Single + Single + Double)

5 Push-Up to Down Dog

6 Box Jumps

6 Deadlifts* (empty Bar)

*Add weight in round 2.

Handstand Push-ups (10 Minutes to practice HSPU/HS Walk progressions!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation, Box HSPU, or Wall Walk

Advanced – HSPU or Max Distance Walk

Handstand Walk (10 Minutes to practice HSPU/HS Walk progressions!)

Metcon (Time)

4 Rounds:

10 Box Jump Overs (24/20)

8 HSPU

6 Deadlifts (135/95)(RX+185/135)

36 DU

(Rest 1:30)

3 Rounds:

10 Box Jump Overs

8 HSPU

6 Deadlifts (155/105)(RX+225/155)

36 DU

(Rest 1:30)

2 Rounds:

10 Box Jump Overs

8 HSPU

6 Deadlifts (185/135)(RX+275/185)

36 DU

FITTEST GOAL → Aim for 16-19:00. These athletes are booking it. They should be going unbroken on all movements with the same fast pace each round even with the heavier Deadlifts. If they can keep no trip ups on the Doubles they will see the faster times.

GROUP GOAL → Aim for 19-22:00. These athletes should be focusing on maintaining a consistent pace. This means not coming out too hot because it will feel easier the first few rounds, but have to leave just a little in the tank for the Deadlifts as they get heavier. No more than 2 Sets on the HSPU variation. Break these up ahead of time if necessary so they don’t burn out their shoulders too early.
-Scaled-

4 Rounds:

10 Box Jump Overs or Alt. Step Overs (18/10)

8 Box HSPU or DB Press (30/20)

6 Deadlifts (95/65)

18 DU/ Attempts or 36 DU Taps or Singles

(Rest 1:30)

3 Rounds:

10 Box Jump Overs or Alt. Step Overs

8 Box HSPU or DB Press

6 Deadlifts (115/80)

18 DU/ Attempts or 36 DU Taps or Singles

(Rest 1:30)

2 Rounds:

10 Box Jump Overs or Alt. Step Overs

8 Box HSPU or DB Press

6 Deadlifts (135/95)

18 DU/ Attempts or 36 DU Taps or Singles

read more →

7/15/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Groiners

5 MB Front Squats

10 Ring Rows

5 RDL w/ Empty Bar

Then 2 Rounds:

:10 MB Bottom of Squat Hold (Chest up!)

10 MB Push Press

5 Pendlay Rows w/ Empty Bar @ 21X1

Pendlay Row (4 x 6 AHAP)

*Controlled Eccentric!

Metcon (AMRAP – Rounds)

14 Min AMRAP:

22 Wall Balls (20/14)

22 Pull-Ups

22 Burpees

FITTEST GOAL → Our fittest athletes will look to complete 4-4.5 rounds for this workout. The Wall Balls should be completed unbroken each set. The Pull-ups should start unbroken and over time athletes may look to complete these in 2 sets. The Burpees should be completed in 1:15 or less each round.

GROUP GOAL → All athletes will look to complete 3-3.5 rounds for this workout. The Wall Balls should be completed in 1-2 sets. The Pull-ups should be completed in 2-3 sets. The Burpee/Up-Down should be completed in 1:30 or less each round.
-Scaled-

14 Min AMRAP:

22 Wall Balls (14/10)

22 Ring Rows

22 Up-Downs

read more →

7/8/22 CrossFit (SEE ADJUSTED CLASS TIMES!)

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 JJ

Partner Plate Race! (Best of 3)

Then, 1 Round:

4 Inch Worms

8 Bootstrappers

8 Alt. Bird Dogs

30 Single Unders

8 Barbell RDL

8 Up-Downs

8 Straight Leg Sit-Ups

Sumo Deadlift (4-4-4-4)

Metcon (AMRAP – Reps)

6 SETS:

MIN 1 – Max DU

MIN 2 – Max Burpees

MIN 3 – 6 Tempo Deadlifts (145/100)(RX+205/145)*

*Sumo or Conventional. Strict Adherence to a Tempo @ 2121

(Score is Total Reps of DU + Burpees)

FITTEST GOAL → Fittest should be shooting for 75-100+ Double Unders per round if very proficient. Should look to keep large set or go unbroken for the entire minute. For our Burpees we would like to see 13-16+ on the day. Stay true to the Deadlift Tempo!

GROUP GOAL → All athletes should be aiming for 40-60+ reps on the jump rope. Build controlled Sets, but try not to break too much. We would like to see 10-12+ Burpees/Up-Downs per round. Look to keep most all minutes of the Deadlift Unbroken, but maybe one additional break to preserve the Tempo. FORM IS PRIORITY!
-Scaled-

6 SETS:

MIN 1 – :45 DU/Attempts, DU Taps, or Single Unders

MIN 2 – :45 Up-Downs

MIN 3 – 6 Tempo Deadlifts (115/80)*

*Sumo or Conventional. Strict Adherence to a Tempo @ 2121

read more →

7/7/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 JJ

5 Up/Down Dog

5 Cuban Press w/ light plate or DB

Then 2 Rounds w/ PVC or Empty Bar:

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans

3 Push Press

3 Push Jerk (hold catch :02)

Push Jerk (1 x 5)

ON A 12:00 RUNNING CLOCK…

Build to a Moderate 5-Rep.

Metcon (AMRAP – Reps)

5 Rounds:

400m Run

Max Unbroken Push Jerks*

*Use 75% of established 5-Rep from strength. Goal is at 8-12+ reps.

-Rest 1:00 b/t Rounds-

(Score is Lowest Reps)

FITTEST GOAL → Fittest should be completing 12-15+ Reps per round. If they are able to consistently get to that 15 mark within the first 2 Sets then encourage them to go a bit heavier. Run effort should be done in 1:30 or less. They should only need about :05 seconds of transition before going on to that Barbell.

GROUP GOAL → All athletes should be shooting for 8-12+ Reps per round. Look to keep consistency between the Reps during each Set and keep a major focus on form! Run effort should be completed at 1:30 to 1:45 at the most. Should have about :05 – :10 seconds of Rest between Run and Barbell.
-Scaled-

5 Rounds:

200m Run

8-10 Push Jerks*

*Use 75% of established 5-Rep from strength.

-Rest 1:00 b/t Rounds-

read more →

7/6/22 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

20 Crossbody Mountain Climbers

10 Scap Pull-Ups or Scap Ring Rows

10 Hanging Knee Raises

8 Air Squats

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Muscle Cleans (:03 eccentric)

10 Alt. Elbow Punches

3 Hang Power Cleans

3 Front Squats

Power Clean + Hang Power Clean (3 x (1 + 2) @ 80-85% of max Power Clean.)

Metcon (AMRAP – Rounds and Reps)

Part 1.

3 SETS*

3 Min AMRAP:

1 Power Clean (135/95)(RX+185/135)

2 Front Squats

3 TTB

-Rest :30 b/t Sets-

*Pick-up where you left off.

-Rest 2:00 b/t Part 1 & Part 2-

Metcon (AMRAP – Rounds and Reps)

Part 2.

3 SETS*

3 Min AMRAP:

3 Hang Power Cleans (95/65)(RX+135/95)

6 Front Squats

9 Sit-Ups

-Rest :30 b/t Sets-

*Pick-up where you left off.

FITTEST GOAL → In Part 1, athletes should be looking to complete rounds in :45 or less for a total of 11-12+ RDs. In Part 2, athletes should be faster than 1:00 per round, totaling 9-10+ RDs. Unbroken on everything and lightning quick transitions are a must!

GROUP GOAL → In Part 1, athletes should aim for 8-10+ RDs. In Part 2, athletes should aim for 6-8+ RDs. Unbroken reps are the goal, so consider a lighter bar if needed.
-Scaled-

Part 1.

3 SETS*

3 Min AMRAP:

1 Power Clean (95/65) or DB Power Clean (30/20)

2 Front Squats or DB Front Squats

3 K2E

-Rest :30 b/t Sets-

*Pick-up where you left off.

-Rest 2:00 b/t Part 1 & Part 2-

Part 2.

3 SETS*

3 Min AMRAP:

3 Hang Power Cleans (75/55) or DB Hang Power Cleans (20/10)

6 Front Squats or DB Front Squats

9 Sit-Ups or Tuck Ups

-Rest :30 b/t Sets-

*Pick-up where you left off.

read more →

7/5/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up/Down Dog

10 Bootstrappers

10 PVC ATW

5 OH Squats w/ PVC @ 32X1

2 Wall Walks

Then 2 Rounds* w/ Empty Bar:

5 BTN Push Press

3 OH Squats

Overhead Squat (5-3-3-2-2)

*Build to a moderate-challenging double w/ :03 eccentric

Metcon (Time)

FOR TIME (16:00 time cap):

60 Up-Down Box Jumps (24/20)

30 Strict Handstand Push-Ups

30 Up-Down Box Jumps

15 Strict Handstand Push-Ups

FITTEST GOAL → Fittest athletes will look to complete this workout in 12:00-14:00. The Up Down Box Jumps should be consistent and these athletes should be able to complete them unbroken. The Strict Handstand Push-ups should be completed in 3-4 sets.

GROUP GOAL → Most will look to complete this workout within 14:00-16:00. The Up Down Box Jumps should be completed in 2-3 sets with a quick break. Your HSPU variation should be completed in 4-5 sets. Pick adjustment options that are just as challenging for you!
-Scaled-

FOR TIME (16:00 time cap):

45 Up-Down Box Step Ups (18/12)

30 Box HSPU, Pike PU, or DB Strict Press

30 Up-Down Box Step Ups

15 Box HSPU, Pike PU, or DB Strict Press

read more →

7/3/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

8 Min EMOM (:40 ON / :20 OFF) :

MIN 1 – 100m Run

MIN 2 – Alt. Bird Dogs

MIN 3 – Crab Walk

MIN 4 – Alt. High Plank Shoulder Taps

Metcon (No Measure)

24 Min EMOM:

MIN 1 – Alt. Sit-Thrus

MIN 2 – Low Plank

MIN 3 – Burpees + Side Shuffle*

MIN 4 – Double Unders

MIN 5 – Cardio Choice

MIN 6 – Rest

*Perform Burpee then Side Shuffle 3 Steps Out and 3 Steps Back

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

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7/2/22 CrossFit Training

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then 1 Round:

5 Up/Down Dog

10 Paused Jump Squats

5/5 Split Jerks w/ PVC

Then, 2 Rounds w/ PVC or Empty Bar:

3 Muscle Cleans

10 Alt. Elbow Punches

3 Push Press

3 Split Jerks (Hold split :02)

Split Jerk (3-3-3-3)

Start moderate and build to a challenging set of 3 reps.

Metcon (Time)

For Time:

30 DB Man-Makers (35/25)(RX+50/35)

FITTEST GOAL → Sub 8:00. These athletes will close their eyes and won’t stop until all 30 reps are complete. Very few shakeouts in this workout.

GROUP GOAL → All athletes should aim to complete the workout in 10:00 or less. Break up into manageable sets early. 2-4 reps at a time and then a quick shakeout before starting next set. Keep weights on the lighter side if this is your fist time doing this WOD!
-Scaled-

20 DB Man-Makers (20/10)

()

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7/1/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

:20 High Knees

:20 Butt Kicks

:20 Walk on Toes

:20 Walk on Heels

:20 Alt. Skip and Reach

1 Round:

10 Alt. Lunges

10 Alt. Box Step-Ups

8 Scap Pull-Ups

8 Hanging Knee Raises

1 Round:

10 Back Rack Lunges (empty Bar)

8 Box Jumps

8 Kipping Swings

8 Kipping Knees to Elbow

Toes-To-Bar (10 minutes to practice the skill!)

Beginners: Kipping for K2E/TTB

Intermediate/Adv: Kipping K2E + TTB + K2E + TTB

3 x (2+2+2+2)

Metcon (Time)

FOR TIME (30:00 time cap):

1 Mile Run

120 Box Jump Overs (24/20)

100 Alt. Back Rack Lunges (75/55)(RX+115/75)

80 TTB

*Partition All Work as Needed.

FITTEST GOAL → These athletes are aiming to finish in 26:00 or less at RX. Sub 7:00 mile. The real challenge for these athletes will be to complete this workout straight through and not partition.

GROUP GOAL → All athletes are aiming to finish in the 28:00-30:00 range. These athletes should partition the workout in a manner that minimizes any stopping and staring into space. They should have a plan A, a plan B, and maybe even a plan C. Athletes should look to take advantage of the movements they are great at and go for bigger sets while steadily chipping away at the other movements.
-Scaled-

FOR TIME (30:00 time cap):

800m Run

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

80 Alt. Back Rack Lunges (45/35) or Bodyweight Lunges

60 K2E

*Partition All Work as Needed.

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6/30/22 CrossFit Gym South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms

10 PT

10 ATW

Then 2 Rounds:

10 Alt.Step-Ups

10 Cat Cows

5 Strict Press*

5 Good Mornings*

Then, 1 Round:

5 Push Press*

5 RDL*

10 Box Jumps

10 Alt. V-Ups

*PVC or Empty Barbell.

Deadlift (1 x 1)

Build to a Heavy 1-Rep

(Week 9 of 9)

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
FITTEST GOAL → Fittest should be looking to complete 6-8+ Rounds on the day. Look to really push that threshold more than you want too. Both Barbell movements should be unbroken and either transitioned immediately into the next part or a quick shakeout. Box Jumps should be FAST! As soon as you step down to the ground you should immediately be coming back up.

GROUP GOAL → All athletes should be shooting to complete 4-6+ Rounds on the day. Should be able to keep the SH2OH unbroken. Deadlifts in 2 sets max with perfect form. Look to get a quick little break between those movements as well. Box Jumps/Step Ups should be a fast, but consistent pace relative to the individual. Should always be finding a way to move.

-Scaled-

10 Min AMRAP:

5 Shoulder to Overhead (75/55)

10 Deadlifts (75/55)

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

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6/29/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

30 Crossbody Mountain Climbers

6 Push-up to Down Dog

6/6 DB Side Bends (moderate weight)

3 I-Y-T on Rings

Bench Press (1 x 1)

Build to a Heavy 1-Rep

(Week 9 of 9)

WOD Warm Up

2 Rounds w/ PVC or Empty Bar:

3 RDL

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

100m DB Farmers Carry (45/30)

15 Hang Power Cleans (75/55)(RX+95/65)

20 Ring Rows

25 Up-Downs

FITTEST GOAL → The fittest will be clocking in at around 6+ rounds. They’re looking to go from an unbroken Farmer Carry straight into unbroken Hang Power Cleans for the entire duration of the workout. From there, intensity in the Ring Rows and Up-Downs will be kept high as they aim to finish both in less than 2:00.

GROUP GOAL → Everyone should be looking to complete 4-4.5 rounds. They should strive to complete the Farmer Carries unbroken with no more than one break if necessary. For the Hang Power Cleans, we’re looking for 2-3 sets max! Keep Ring Rows and Up-Downs to 2:00 or less. Scale reps if necessary to achieve this.
-Scaled-

18 Min AMRAP:

100m DB Farmers Carry (30/20)

10 Hang Power Cleans (65/45)

15 Ring Rows

20 Up-Downs

read more →

6/27/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 High Knees

6 Air Squats @ 3232

6 Alt. Groiners

6/6 SA Ring Rows

Then, 2 Rounds:

20 Butt Kicks

6 Kang Squats (empty BB)

6 Push-Ups

6 Alt. No Push Up Renegade Rows

()

Back Squat (1 x 1)

Build to a Heavy 1-Rep

(Week 9 of 9)

Metcon (AMRAP – Reps)

4 Rounds:

ON A 3:00 RUNNING CLOCK…

200m Run (2:00 time cap)

Max Reps in the Remaining Time…

ODD ROUNDS: No Push-Up Renegade Rows (35/20)(RX+50/35)*

EVEN ROUNDS: Push-Ups

(Rest :30 b/t Rounds)

*1 Rep = Row (R) + Row (L)

FITTEST GOAL → Fittest athletes will look to complete the Run in 1:30 or less each round. This should be an all-out sprint to allow as much time as possible to accumulate reps! For the No Push-Up Renegade Rows athletes should look to complete 12-15+ reps each set. For the Push-ups athletes should look to complete 25-30+ reps.

GROUP GOAL → All athletes will look to complete the Run in 2:00 or less, leaving 1:00 to accumulate reps. For the No Push-Up Renegade Rows athletes should look to complete 10-12+ reps each set. For the Push-ups athletes should look to complete 12-16+ reps.
-Scaled-

4 Rounds:

ON A 3:00 RUNNING CLOCK…

100-200m Run (2:00 time cap)

Max Reps in the Remaining Time…

ODD ROUNDS: No Push-Up Renegade Rows (25/15)*

EVEN ROUNDS: HRPU or Band-Assisted Push Ups

(Rest :30 b/t Rounds)

*1 Rep = Row (R) + Row (L)

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6/26/22 CrossFit Sunday Sweat – Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Run, Bike, or Row

Then, 3 Rounds:

5 Push Ups

10 Alt. Groiners

10 Alt. Sit Throughs

Metcon (No Measure)

8 Min EMOM:

MIN 1 – 15 Air Squats

MIN 2 – :50 Cardio Choice (Light Pace)

-1:00 Rest-

6 Min EMOM:

MIN 1 – 6 Alt. Turkish Getups

MIN 2 – :50 Cardio Choice (Moderate Pace)

-1:00 Rest-

4 Min EMOM:

MIN 1 – 20 Glute Bridge DB Floor Press

MIN 2 – :50 Cardio Choice (Sprint Pace)

()

Cool Down

1:00 Hurdler Stretch (R)

1:00 Hurdler Stretch (L)

1:00 Banded Shoulder Distraction (R)

1:00 Banded Shoulder Distraction (L)

2:00 Olympic Squat Stretch

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6/25/22 CrossFit NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

15 JJ

5 Up/Down Dog

1:00 Down Dog Calf Stretch

Partner SU Race! (best of 3)

Then 2 Rounds:

5 Straight-Leg Sit Ups

5/5 DB Swings

5 Scap-Pull Ups or Scap Ring Rows

5/5 DB Z-Press

Zots Press (3 x 6-10)

*Start light and build to a moderate load.

()

Metcon (Time)

4 Rounds (15:00 time cap):

4 Strict Pull-Ups

16 Alt. DB Snatch (35/20)(RX+8 Devils Press)

6 Kipping Pull-Ups

24 Sit-Ups

8 C2B Pull-Ups

48 DU

*If you finish the 4 Rounds in 12:00 or less you can complete an optional 5th Round.

FITTEST GOAL → Fittest athletes will look to complete the 4 rounds of this workout around 12:00. All the Pull-ups should be completed unbroken. The DB Snatches, Sit-ups, and Double Unders should be completed quickly and expected to be unbroken as well. If they earn an extra round the time domain should be similar to the first 4 rounds keeping them to 3:00 per round.

GROUP GOAL → The group will look to complete this workout between 13:00-16:00. Aim to complete the Pull-ups in 1-2 sets. Keep the Alt. DB Snatches on the lighter side today so you can do them smooth and unbroken. Sit ups should be done in 2-3 quick sets. Jump Rope variation should be doable in 1:00 or less, keeping total round times to 3:30-4:00.
-Scaled-

4 Rounds (15:00 time cap):

4 Pull-Ups

16 Alt. DB Snatch (20/15)

6 Jumping Pull-Ups

16 Sit-Ups or Tuck Ups

8 Ring Rows

24 DU/Attempts, 48 DU Taps or Single Unders

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6/23/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

20 Front Jacks

10 Scap Pull-Ups

8 Snatch Grip RDL*

6 Muscle Snatches*

Then 1 Round:

6 Burpees

6 Drop Snatch to Power Position*

6 Ring Rows

6 Kipping Swings

6 Hang Power Snatch*

*Empty Barbell or PVC.

Power Snatch (1 x 5)

3 SETS:

5 Power Snatches*

+

3-5 Reps of Muscle Up Progression**:

*Start Light and end slightly above workout weight.

**Muscle Up Progressions:

Beginner: Feet-Elevated Ring Row, Low Ring MU Transition

Intermediate: Kipping Hips to Bar, Low Bar MU Transition

Advanced: Jumping MU, MU

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period
FITTEST GOAL → Fittest should be looking to complete between 9:00 – 10:00 minutes. The first 3 Rounds should be a blistering pace. All Power Snatches should be unbroken and quick transition to those Burpees. When we get to our Muscle-Ups, we really want to try and keep it to 2 Sets. 3 can be doable if they are very quick transitions.

GROUP GOAL → All athletes should be looking to complete in 10:00 – 12:00 minutes. Power Snatch or DB Snatch should be completed in 1 set, so choose a load that allows this with great form. All Burpees/Up-Downs should be smooth and continuous, adjusted to any variation that allows us to do so. Our Muscle-Ups or difficult Pulling modification should be completed in 3 sets max.

-Scaled-

3 rounds of:

10 power snatches 65/45 or Alt. DB Snatches 30/20

12 Up-Downs

Then, rest 3 minutes before continuing with:

3 rounds of:

10 Jumping MU, C2B Pull Ups, Jumping Pull Ups, or Ring Rows

12 Up-Downs

Time cap: 12 minutes, including 3-minute rest

period

read more →

Front Squat Summer Camp

Beacon MMA & CrossFit Turbocharged – Barbell Club

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Strength

A: Front Squat (Build to a 2-RM)

No more than 2 missed

B: Sled Drag (4 x Down and Back (on Turf))

As Heavy as possible.

C: Metcon (Weight)

3 Rounds of:

5 Bulgarian Split Squats + Jumps (ea leg)

read more →

6/22/22 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Row (easy-moderate pace)

5 Inchworms

5/5 Staggered Stance Good Mornings

10 Alt. Deadbugs

Then, 1 Round:

:30 Row (moderate-challenging pace)

7 RDL (empty bar)

5/5 KB High Pulls

5/5 KB Swings

Deadlift (1×5 @ 60%)

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

(Week 8 of 9)

Metcon (Weight)

16 Min EMOM:

MIN 1 – 7 Sumo Deadlifts (185/135)(RX+225/155)

MIN 2 – 15 Cal Row

MIN 3 – 20 KB Swings (70/53)

MIN 4 – Rest

FITTEST GOAL → Fittest are looking to have max rest periods because they are moving quick and unbroken through all movements. Looking for a challenging load on the barbell for Sumo DL. Row completed in :45 or less. Unbroken KB Swings for sure!

GROUP GOAL → All athletes will also look to have appropriate rest in between movements. This will happen by scaling to your specific abilities! Decent load on the barbell, but not one that compromises form. Should be able to knock out 7 smooth single reps, with a quick set of the back before each one. Row completed by :50 mark. 1-2 sets for KB Swings.
16 Min EMOM:

MIN 1 – 7 Sumo Deadlifts (115/80)

MIN 2 – 12 Cal Row

MIN 3 – 15 KB Swings (26/18)

MIN 4 – Rest

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6/20/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Junkyard Dog Warm Up:

5 Partner T Jumps, 5 Partner Army Crawl and Jump Overs

Then 2 Rounds:

5 Scap Push Ups

5 MB G2OH

5 Push Ups

10 Alt. MB Russian Twists

3 I-Y-T on Rings

Bench Press (1×5 @ 60%)

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

(Week 8 of 9)

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

10/10 Single Arm DB Deficit Push-Up

20 Box Jumps (24/20)

30 Alt. Rotational Ball Slams (20/14)

FITTEST GOAL → Fire breathers will get to their 5th round and potentially finish it if they are flying. That means Push Ups remain mostly unbroken or with a quick shake out, Box Jumps are taking less than 1:00 and the Ball Slams are taking roughly: 45-1:00. Transitioning between movements quickly and really getting after the second two movements is where these athletes will make up the most time!

GROUP GOAL → For most they are aiming for 3-3.5 rounds. Push Ups should be broken up from the start to make sure they don’t lose their pressing power halfway through…leave 2-3 reps in the tank so they can save them for later. For The Box Jumps, chip away at these, but ensure they take no more than 1:15-1:30…move on if getting stuck here. Ball Slams should be done in 2 sets, about 1:15 or less.
16 Min AMRAP:

10 HRPU

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

30 Alt. Rotational Ball Slams (14/10)

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6/14/22 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then 1 Round:

10 Bootstrappers

5 Up-Downs

10 Alt. Cossack Squats

5 Burpees

Then 2 Rounds w/ Light-Moderate KB:

5 KB Deadlifts

5 KB Goblet Squats (:03 eccentric)

5 KB Swings

5 KB G2OH

Back Squat (1×1+ @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working working sets compared to Week 4.

(Week 7 of 9)

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – 5 Front Squats (135/95)(RX+155/110)*

MIN 2 – 25 Ball Slams (20/14)

MIN 3 – :45 Max KB Swing (53/35)(RX+70/53)

*Option to build or use the same weight for all sets. Bar can come from the floor or rack.

(Score is total KB Swings)

FITTEST GOAL → These athletes are moving a heavy load for the Front Squats. Finish the Ball Slams in :40-:45. 25-30+ KB Swings per Round.

GROUP GOAL → Start moderate and build to a challenging Front Squat for the final set. It should be a weight you can accomplish the 5 Reps in under :40. We’re looking for 20-25 Reps of the Ball Slam in :50 seconds or less on each Round. 18-22+ Reps on the KB Swings.
15 Min EMOM:

MIN 1 – 5 Front Squats (95/65)*

MIN 2 – 25 Ball Slams (14/10)

MIN 3 – :45 Max KB Swing (26/18)

*Option to build or use the same weight for all sets. Bar can come from the floor or rack.

(Score is total KB Swings)

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6/13/22 CrossFit Cherry Hill Haddonfield Collingswood Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

:45 Row (easy-moderate pace)

30 Single Unders

12 Hollow Rocks

8 Hang Muscle Cleans*

Then, 1 Round:

2 Wall Walks

30 DU or DU Taps

12 Kipping Knee Raises

8 Push Press*

*Empty Barbell

Handstand Push-ups (Learn the skill!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation, Box HSPU, or Wall Walk

Advanced – HSPU or Max Distance Walk

If proficient:

-Deficit HSPU

-Handstand Walk

-Free-Standing HSPU!

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

24 Min AMRAP:

100 DU

60 Cal Row

40 TTB

20 Push Press (95/65)(RX+135/95)

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

FITTEST GOAL → The fittest will be looking to finish 4+ rounds. Their pace will start conservative, but will pick up pretty quickly. DU and Push Press will be unbroken throughout while the Row and TTB will be at a hard, but manageable pace.

GROUP GOAL → This group of athletes are aiming to get 3+ rounds. Their goal is to not get carried away and keep a manageable pace. They should only try and step on the gas, if possible, in the latter half of the workout. Jump Rope, K2E, and Push Press should be no more than 2 sets fresh, breaking up into 3 sets max as workout goes on. Keep the Row smooth.
-Scaled-

IN TEAMS OF 2…

24 Min AMRAP:

50 DU/Attempts, 100 DU Taps, or 150 Single Unders

40 Cal Row

30 K2E

20 Push Press (65/45)

*P1 works while P2 rests. Split work as needed.

read more →

6/12/22 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 2 Rounds:

5 Inch Worms

10 Alt. Bird Dogs

10 Alt. Lunge & Reach

10 Band Pull Aparts

5 Tuck Ups

Strength: (3 x 15-20)

3 SETS:

15-20 Banded Upright Row

15-20 Banded Face Pulls
-Rest As Needed b/t Sets-

Metcon (No Measure)

4 SETS:

MIN 1 – Alt. Reverse Lunges

MIN 2 – Sit-Ups

MIN 3 – Strong Effort Cardio Choice

MIN 4 – Rest

*1 SET = MIN 1 to MIN 4.

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

read more →

6/11/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery! (in place of HK, BK, JJ)

Then, Squat Warm Up.

Back Squat (1×3 @ 90%)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working working sets compared to Week 3.

(Week 6 of 9)

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
**Complete 18.2 Only, No Part A.

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
**Complete 18.2 Only, No Part A.

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6/10/22 CrossFit Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

100m Run

5/5 Single Arm Ring Rows

10 Alt. Single Arm KB Deadlifts

10 KB Swings

Then, 1 Round:

100m Run

:10 Active Bar Hang

5 RDL + 5 Supinated Pendlay Row (Empty Bar)

10 Scap Pull-Ups

Supinated Pendlay Row (4 x 5 AHAP)

* Pause at Chest + :02 eccentric all reps.

Metcon (Time)

5 SETS:

ON A 4:00 RUNNING CLOCK…

12 C2B Pull-Ups

18 KB Swings (53/35)(RX+70/53)

200m Run

(Rest Remainder of Time)

(Score is Slowest Set)

FITTEST GOAL → Our fittest athletes will look to complete each set within 1:45-2:00. The Chest to Bar Pull-ups should be completed in 2 sets max, but the goal should be unbroken. The KB Swings should be completed unbroken each set. The 200m Run should be completed in :45-1:00 each set.

GROUP GOAL → We will look to complete each set within 2:00-2:30. The Pull-ups should be completed in 1-2 sets, so choose a modification that allows about 6+ reps at a time. The KB Swings should be 1-2 sets as well. The Run should be completed in 1:00-1:15 each set.
-Scaled-

5 SETS:

ON A 4:00 RUNNING CLOCK…

12 Pull-Ups, Jumping PU, or Ring Rows

18 KB Swings (26/18)

100-200m Run

(Rest Remainder of Time)

(Score is Slowest Set)

read more →

6/8/22 CrossFit Classes NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

30 HK

6 Cat-Cow

6/6 Single Leg Glute Bridges

8 Alt. Deadbugs

Then 2 Rounds:

20 BK

5/5 Staggered Stance Good Mornings (BW or Empty Bar)

8 RDL (RD2: Deadlift to mid shin)

:30 Tuck Hold

Deadlift (1×3 @ 90%)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working working sets compared to Week 3.

(Week 6 of 9)

Metcon (Time)

4 Rounds:

400m Run

10 DB Deadlifts (75/50)(RX+100/70)

FITTEST GOAL → Fittest should be 11:00-12:00, keeping runs at 2:00 or less and unbroken sets of DB deadlifts.

GROUP GOAL → The group should be 13:00-14:00 today. Let’s cap the run at 2:15-2:30 max. For DB Deadlifts, choose a weight that allows two perfect sets of 5 reps. Challenging for sure, but form is not compromised.
-Scaled-

4 Rounds:

200m Run

10 DB Deadlifts (50/35)

read more →

6/7/22 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

5 Push-Up to Down Dog

8 Alt. Box Step-Overs

8 MB Thrusters

3 Wall Walks

8 Box Jump-Overs

8 Wall Balls

Then 2 Rounds w/ Empty Bar or PVC:

3 RDL

3 Muscle Clean

10 Alt. Elbow Punches

3 Hang Power Cleans

3 Push Press

Strict Press (4-4-4-4-4)

*Start moderate and build to a challenging set of 4 reps!

Metcon (AMRAP – Rounds and Reps)

“Red Light, Green Light”

IN TEAMS OF 2…

16 Min AMRAP:

5 HSPU (RX+ Strict)

10 Wall Balls (20/14)

5 Hang Power Cleans (115/75)(RX+155/105)

10 Box Jump Overs (24/20)

Alternate movements. Only one partner may work at a time!

FITTEST GOAL → 6.5-7.5+ Rounds. Unbroken everything today for our fittest and quick transitions. No wasted time, you’re starting your movement as soon as your partner is finished!

GROUP GOAL → Everyone should aim to finish 5.5-6.5 Rounds. Use your rest wisely, but be ready for your partner to send it back to you! Keep power cleans to a weight that allows perfect form and just one set of 5!
-Scaled-

IN TEAMS OF 2…

16 Min AMRAP:

5 Pike Push Ups, Box HSPU, or DB Strict Press

10 Wall Balls (14/10)

5 Hang Power Cleans (95/65)

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

Alternate movements. Only one partner may work at a time!

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6/6/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Foam Roll Lats

3:00 Foam Roll Quads/ Hamstrings

1:00 Child’s Pose

Then 1 Round:

100m Row

20 Front Jacks

5/5 KB Deadlift

5/5 KB High Pull

5/5 KB Swing

10 Hollow Rocks

Kettlebell Snatch (Learn the skill!)

(Swing + High Pull + Snatch)

*If Proficient, build to a challenging 3L/3R.

Metcon (Time)

3 Rounds (21:00 Cap):

500m Row

20 Mt. Climbers (L + R = 1 Rep)

40 Sit-Ups

80 Double Unders

(Rest 1:00 b/t Rounds)

GROUP GOAL → All athletes should be done in 21:00 or less today. Scale back if you’re still feeling beat up from Murph! Our Row should be done in 2:30 or less today. Mt. Climbers should be steady and controlled. Sit-Ups should be done in 1-2 sets. Let’s keep our Double Unders to no more than 3 Sets today.
-Scaled-

3 Rounds (21:00 cap):

350m Row

20 Mt. Climbers (L + R = 1 Rep)

30 Sit-Ups or Tuck Ups

40 DU/Attempts, DU Taps, or 80 Singles

(Rest 1:00 b/t Rounds)

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6/4/22 CrossFit – Murph (9AM ONLY!)

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

AS A TEAM…

20 Jumping Jacks

20 High Knees

20 Butt Kicks

20 Mt. Climbers

Then 2 Rounds:

5 Inch Worms

10 Air Squats (:03 eccentric)

10 Kipping Swings or Ring Rows

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
-Scaled Options-

“1/2 Murph”

1/2 Mile Run

50 Pull Ups (Substitution: Bodyweight Inverted/Ring Row or DB/Backpack Bent Over Row)

100 Push Ups

150 Air Squats

1/2 Mile Run

“1/4 Murph”

1/4 Mile Run

25 Pull Ups (Substitution: Bodyweight Inverted/Ring Row or DB/Backpack Bent Over Row)

50 Push Ups

75 Air Squats

1/4 Mile Run

“Partitioned Murph”

1 Mile Run

Then, 20 Rounds:

5 Pull Ups

10 Push Ups

15 Air Squats

1 Mile Run

“Partner Murph”

1-mile run (each partner completes 800m, alternating every 400m)

100 pull ups

200 push ups

300 squats

1-mile run (each partner completes 800m, alternating every 400m)

*Share reps, with only one partner working at a time.

“Scaled Partner Murph”

800m Run (each partner completes 400m, alternating every 200m)

50 Jumping Pull Ups/Ring Rows

100 Push Ups

150 Squats

800m Run (each partner completes 400m, alternating every 200m)

read more →

6/3/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 JJ

10 PVC PT

10 PVC ATW

Then 1 Round:

8 Scap Pull-Ups

6 Tuck-Ups

4 Up-Downs

8 Kipping Swings

6 V-Ups

4 Burpees

Then 2 Rounds w/ PVC or Empty Bar:

3 RDL

3 Muscle Clean

10 Alt Elbow Punches

3 Hang Power Clean

3 Push Press

3 Jerks

Power Clean + Jerk (15:00 to build to a challenging set of 3!)

Metcon (Time)

20 Rounds (15:00 time cap):

1 Power Clean & Jerk (135/95)(RX+185/135)

2 Up-Downs Over Bar

3 TTB

**Doing Murph tomorrow? Scale back today’s WOD! Break a sweat, but don’t overdue it. Try 10 Rounds instead of 20.

FITTEST GOAL → Aiming for 10:00-12:00. These athletes should be moving fast! Very possibly some athletes will go sub 10:00 but you’ll have to get uncomfortable from the start. Hold the 2 Round per minute pace and you’ll have this locked in.

GROUP GOAL → Aiming for 12:00-15:00. The short reps will feel great and athletes will want to come out swinging, but keep in mind there are 20 rounds…pacing is crucial! Use the first 3-5 Rounds to get a better feel for the workout. You can pick up the pace moving forward and ideally punch it more in the second half. Weight for Power Clean & Jerk should be challenging since it’s only one rep, but form should not be compromised, even in round 20!
-Scaled-

20 Rounds (15:00 time cap):

1 Power Clean & Jerk (95/65)

2 Up-Downs Over Bar

3 K2E

read more →

6/2/22 CrossFit Classes South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

5 KB Reverse Squats

Then 2 Rounds:

10 Alt. Cossack Squats

10 Alt. Groiners + Thoracic Rotation

10 Alt. Bird Dogs

5 Hang Muscle Cleans (empty bar)

5 Up+Overs (empty bar)

*1 Rep of an Up+Over = w/ bar in Front Rack, Push Press it overhead, slowly lower it onto the back, and then Push Press it back OH and lower it back to the FR.

Back Squat (1×5 @ 85%)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working working sets compared to Week 2.

(Week 5 of 9)

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

12 Back Rack Reverse Lunges* (95/65)(RX+115/75)

400m Run

*After each full round, increase reps by 2 Reps. Ex. R1 = 12 Reps, R2 = 14, and so on.

FITTEST GOAL → Fittest athletes will look to complete 4-4.5 rounds of this workout. The Lunges will be completed unbroken and looking to finish each set in 1:00 or less. The 400m Run should be held to 1:45-2:00 each round.

GROUP GOAL → All athletes will look to complete 3-4 rounds of this workout. The Lunges should be light enough to allow nearly unbroken sets, keeping bar in Back Rack position when rest is needed. The Run should be 2:00-2:15, so scale accordingly.
-Scaled-

13 Min AMRAP:

12 Back Rack Reverse Lunges* (75/55)

200-400m Run

*After each full round, increase reps by 2 Reps. Ex. R1 = 12 Reps, R2 = 14, and so on.

read more →

6/1/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Row

20 Alt. High Plank Shoulder Taps

20 DU Taps

10 Scap Push Ups (RD2: Push Ups)

5/5 ½ Kneeling Bottoms Up KB Press

5/5 Single-Arm Ring Row

Bench Press (1×5 @ 85%)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working working sets compared to Week 2.

(Week 5 of 9)

WOD Warm Up

2 Rounds w/ Empty Bar:

4 Hang Muscle Clean

10 Alt. Elbow Punches

4 Push Press

Metcon (AMRAP – Reps)

6 Rounds (:20 ON / :10 OFF)

MVMT 1 – Cal Row

MVMT 2 – Push Press (95/65)

MVMT 3 – Double Unders

MVMT 4 – Ring Rows (RX+ Pull Ups)

1 Round = all 4 MVMTs

(Rest 1:00 every 2 Rds)

FITTEST GOAL → Goal Per Round…

Cal Row – 8-12+ Cals

Push Press – 10-14+ Reps

Double Under – 25-35+

Ring Row – 10-14+ Reps

These athletes should be working right up to the beep to maximize their time with the movement. Full send each interval!

GROUP GOAL → Goal Per Round…

Cal Row 6-8 Cals

Push Press 8-10 Reps

Double Under 15-25 Reps

Ring Row 8-10 Reps

Most athletes should give themselves an extra :03-:05 of transition time to ensure consistency. Start conservative and gradually start to speed up!
-Scaled-

6 Rounds (:20 ON / :10 OFF)

MVMT 1 – Cal Row

MVMT 2 – Push Press (65/45) or DB Push Press (30/20)

MVMT 3 – DU/Attempts, DU Taps, or Singles

MVMT 4 – Ring Rows

1 Round = all 4 MVMTs

(Rest 1:00 every 2 Rds)

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5/31/22 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms

10 Up-Downs

10 Alt. Curtsy Squats

Then 2 Rounds:

5/5 DB Deadlift

5 Straight Leg Sit Ups

5/5 DB High Pull

5 Alt. DB Snatches

Deadlift (1×5 @ 85%)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working working sets compared to Week 2.

(Week 5 of 9)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

20 Alt. DB Snatches (35/25)(RX+50/35)

20 Sit-Ups

20 Alt. Lateral Box Step-Overs (24/20)

FITTEST GOAL → Fittest should be shooting for 4+ Rounds on the day. Unbroken DB Snatches, possibly breaking up into 2 sets towards final minutes of workout. Our Sit-Ups should be smooth and fast throughout. Lateral Box Step-Overs will take some time, but key is to keep moving consistently.

GROUP GOAL → All athletes should be completing 3-3.5+ Rounds on the day. Break Up DB Snatches early, shooting for two quick sets with a little shake out at the midway point. Sit-Ups should be completed fairly controlled with maybe a big breath shakeout. Our Lateral Box Step-Overs will require an appropriate height box to keep a steady pace.
-Scaled-

15 Min AMRAP:

20 Alt. DB Snatches (30/20)

20 Sit-Ups or Tuck Ups

20 Alt. Lateral Box Step-Overs (18/12)

read more →

5/29/22 CrossFit – Murph Prep or Rest

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

If you haven’t completed this week’s Murph Extra Credit, pick one of the two Days below to complete (DO NOT SQUEEZE BOTH DAY 1 & DAY 2 ALL INTO ONE WORKOUT – DESIGNED TO BE COMPLETED ON SEPARATE DAYS!)

Metcon (No Measure)

EXTRA CREDIT MURPH PREP – DAY 1

CONDITIONING:

3 SETS

400m Run @ 80%

200m Jog @ 50-60%

-100m Walking Rest b/t Sets-

*Deload week. Still want to get a bit of light running in to keep our feet underneath us. Still a decent amount of volume today but listen to your body and don’t push too hard so your body can recover for next week.

STRENGTH:

5-7 SETS

5 Strict Pull-Ups

10 Tempo Push-Ups (1111)

15 Tempo Air Squats (1111)

-Rest as Needed b/t Sets-

*Same idea as the conditioning. Get some reps in and work controlled ROM without overloading the body. Move with intent today and remember less is more with Murph right on the horizon!

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

read more →

5/28/22 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

Back Squat (1×1+ @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

(Week 4 of 9)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

5 Pull-Ups

10 Push-Ups

15 Air Squats

*After every Two Rounds, complete a 200m Run.

FITTEST GOAL → Fittest should be getting 7-9+ Rounds on the day. Cindy style movements should be completed unbroken and moving with some serious purpose. We would like our Runs to be under 1:00 minute.

GROUP GOAL → All athletes are looking to complete 5-7+ Rounds on the day. Pull-Ups and Push-Ups should be completed in no more than 2 Sets. Keep the Air Squats steady and fast. Runs should be at or under 1:00 minute.
-Scaled-

15 Min AMRAP:

5 Pull-Ups, Jumping Pull-Ups, or Ring Rows

10 Push-Ups (HRPU or Bench/Box/Bang Push-Up)

15 Air Squats

*After every Two Rounds, complete a 100-200m Run.

read more →

5/27/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

Then, 5 I-Y-T on Rings.

Then, 2 Rounds

10 Alt. Groiners

8 Alt. BW Reverse Lunges (RD2: Empty Bar)

6 Scap Push Ups

4 Plyo Push Ups

Bench Press (1×1+ @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

(Week 4 of 9)

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

10 Alt. Front Rack Reverse Lunges (95/65)

8 Ball Slams (20/14)(RX+40/25)

6 Up-Downs

(Rest 1:30)

6 Min AMRAP:

10 Up-Downs Over Bar

8 Ball Slams

6 Alt. Front Rack Reverse Lunges (135/95)

FITTEST GOAL → For the first AMRAP fire breathers should aim to average 1:10-1:20 per round. That’s roughly :25-:35 for the Lunges & Ball Slams and :15-:20 for the Up-Downs leaving them with 4-4.5 rounds. For the second AMRAP try to keep rounds to 1:15-1:30. All movements should take no more than :30 for these fit folks to finish 4 rounds total!

GROUP GOAL → For most, the first AMRAP rounds will average roughly 1:30 aiming to keep all movements around :30 or less with the Lunges & Ball Slams potentially taking more time. The second AMRAP might cause rounds to fade to upwards of 1:45-2:00 per round. The first AMRAP goal should be 4 rounds and the second, 3 rounds!
-Scaled-

6 Min AMRAP:

10 Alt. Front Rack Reverse Lunges (65/45)

8 Ball Slams (14/10)

6 Up-Downs

(Rest 1:30)

6 Min AMRAP:

10 Up-Downs Over Bar

8 Ball Slams

6 Alt. Front Rack Reverse Lunges (85/60)

read more →

5/26/22 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Rowling!

Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:

2 Rounds:

3 Inch Worms

10 Alt. Samson Lunge

3/3 Staggered-Stance Good Mornings

10 Alt. Bird Dogs

5 RDL (:03 eccentric)

5 Hang Power Cleans

Deadlift (1×1+ @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

(Week 4 of 9)

Metcon (Time)

3 Rounds for time (14:00 time cap):

500m Row or 400m Run

12 Power Cleans (95/65)(RX+155/135)

21 Box Jumps, 20″

FITTEST GOAL → These athletes should be blazing through this workout, 10:00-12:00 or faster! 90+% effort. Keep the pace on the row around 1:45-1:55 EACH round, the Power Cleans unbroken, and the Box Jumps should be kept right around 1:00-1:15. Speed speed speed!

GROUP GOAL → Everybody should aim to beat the time cap today! 12:00-14:00 or faster. 80+% Pace on the Rows (think 1:55-2:10), hold a pace that is challenging but will not heavily impact the other movements. Aim to complete the Power Cleans in 2-3 sets, taking a quick break between sets to ensure great form! Find a steady pace on the Box Jumps/Step Overs that lasts no longer than 1:30. Scale reps if necessary.
-Scaled-

3 Rounds for time (14:00 time cap):

300m Row or 200m Run

12 Power Cleans (80/55)

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

read more →

5/25/22 CrossFit Training New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then, 1 Round:

8 DBL DB RDL

8 Alt. DB Arnold Press

:20 DBL DB Front Rack Hold

8 Ring Rows

8 Alt. Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)

Then, 1 Round:

8 Scap Pull-Ups

8 Hanging Knee Raises

8 DBL DB Push Press

8 DBL DB Seesaw Rows

Pendlay Row (4 x 5 AHAP)

* Pause at Chest + :02 eccentric all reps.

Metcon (Time)

4 Rounds (17:00 Time Cap):

10 No Push-Up Renegade Row* (35/20)(RX+50/35)

15 DB Push Press

:20 DB Front Rack March

3 Rope Climbs (RX+ 5 Rope Climbs)

*Row L + Row R = 1 Rep

FITTEST GOAL → Fittest should be looking to finish in 14:00-15:00 minutes today. No Push-Up Renegade Rows should be completely smooth and unbroken. No more than 2 Sets on the Push Press. No breaks during Front Rack March and aiming to use those heavier DBs. Our Rope Climbs should be fairly fast and short transitions between each Rep.

GROUP GOAL → All athletes are looking to complete the WOD in 16:00-17:00, keeping rounds to about 4:00 each. Our No Push-Up Renegade Row should be completed in no more than 2 Sets. DB Push Press should be done in 2 Sets. Choose a load that allows you to hold onto those DBs for all :20 of the Front Rack March. Keep Rope Climb attempts to :30 each.
4 Rounds (17:00 Time Cap):

10 No Push-Up Renegade Row* (25/15)

15 DB Push Press

:20 DB Front Rack March

3-5 Rope Walks

*Row L + Row R = 1 Rep

read more →

5/24/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

30 Single Unders

5/5 Bodyweight Split Squats

10 KB Deadlifts

10 Alt. Sit Throughs

Then, 1 Round:

10 Single + Single + Double

10 Alt. Box Step-Ups

10 KB Swings

5/5 KB Strict Press

Double-Unders (Learn the skill!)

If proficient, Reverse DU or SU.

Or…

Turkish Get Up (10 Min to find a challenging 1L/1R!)

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

24 Min AMRAP:

25 DU

15 KB Swings (53/35)(RX+70/53)

1L/1R Turkish Getup

*P1 completes 1 full round while P2 completes Max Alt. Box Step-Ups (24/20)(RX+ hold KB). Once P1 finishes a round, switch roles.

(Score is Total Box Step-Ups)

FITTEST GOAL → Aim for 6-7+ Rounds. Double Unders are mandatory unbroken but other movements should be unbroken as well. The goal is to quickly transition between movements. Athletes that are more willing to quickly grab the next movement will get the higher score today.

GROUP GOAL → Aim for 5-6+ Rounds. Double Unders should be completed in 3 attempts max. Athletes should make sure loading allows for unbroken movement throughout the workout with 1-2 sets on the KB Swings. Focus on perfect form and keeping the transition times short.
-Scaled-

IN TEAMS OF 2…

24 Min AMRAP:

12 DU/Attempts or 25 DU Taps or 50 SU

15 KB Swings (26/18)

1L/1R Turkish Getup

*P1 completes 1 full round while P2 completes Max Alt. Box Step-Ups (18/12). Once P1 finishes a round, switch roles.

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5/23/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

20 HK

20 BK

10 Front Jacks

10 Hollow Rocks

1 Round:

5 Up/Down Dog

10 Alt. Groiners

5 Wall-Facing Squats

10 Kipping K2E

Then 2 Rounds 3 Reps w/ Empty Bar or PVC:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squat (Pause :02)

Overhead Squat (5-5-5)

*Tempo @ 22X1

Build up to a Moderate weight.

Reading Tempo…

1st Number is the Eccentric or ‘Lowering Portion’

2nd Number is Bottom or ‘Down Position’

3rd Number is Concentric or ‘Raising Portion’

4th Number is Top or ‘Up Position’

Metcon (Time)

“Cool Hand Luke”

7 Rounds (16 Min Cap):

7 OH Squats (75/55)(RX+115/75)

7 Burpees Over Bar

7 TTB

100m Run

FITTEST GOAL → Fittest athletes will look to complete this workout within 12:00-14:00. Each movement should be completed unbroken and athletes should look to sprint through each movement with limited rest in transition. The 100m Run should be completed in under :30 each round.

GROUP GOAL → Look to complete this workout within 14:00-16:00. Ideally, we’d like to see the OH Squats done unbroken, so choose a light weight that allows you to keep moving! Find a consistent, but not crazy, pace for the Burpees/Up-Downs. TTB/K2E will be unbroken for most rounds, possibly breaking up into 2 sets in the last round or two. The 100m Run should be completed within :30-:35 each round.
-Scaled-

7 Rounds (16 Min Cap):

7 OH Squats (65/45) or Front Squats

7 Up-Downs Over Bar

7 K2E

100m Run

read more →

5/22/22 CrossFit – Murph Prep or Rest

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

If you haven’t completed this week’s Murph Extra Credit, pick one of the two Days below to complete (DO NOT SQUEEZE BOTH DAY 1 & DAY 2 ALL INTO ONE WORKOUT – DESIGNED TO BE COMPLETED ON SEPARATE DAYS!)

Metcon (No Measure)

EXTRA CREDIT MURPH PREP – DAY 1

CONDITIONING:

1 Mile Run

-Rest 2:30-

Into…

800m Run

-Rest 2:00-

Into…

400m Run

-Rest 1:00-

Into…

200m Run

*Just under 2 miles of running so we are basically at Murph volume! Try to keep a consistent effort/ pace through each distance. Main focus is the 1 Mile run and ensuring you can almost fully recover in that 2:30 rest window. Focus on nasal breathing to lower the HR to hit the next run with some aggression!

(No Measure)

STRENGTH:

EMOM x 12 MINUTES

MIN 1 – :30 Max Pull-Ups

MIN 2 – :30 Max Push-Ups

MIN 3 – :30 Max Air Squats

*Goal is to find a movement adjustment that only forces 1 break in the :30 window. If proficient with these movements, this will be good volume work still aiming for no more than 1 break. On Air Squats complete ODD Rounds at a controlled steady pace, and EVEN Rounds at a faster pace still ensuring full ROM.

Metcon (No Measure)

EXTRA CREDIT MURPH PREP – DAY 2

CONDITIONING + STRENGTH:

800m Run

Into Athlete’s Choice (Pick ONE)…

A). 7 ROUNDS

10 Pull-Ups

20 Push-Ups

30 Air Squats

OR

B). 15 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Air Squats

Into…

800m Run

*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.

Cool Down

FLOW STRETCHING

2:00 Down Dog

2:00 Twisted Cross (R)

2:00 Seated Fold Forward

2:00 Twisted Cross (L)

2:00 Pigeon (1:00 each side)

1:00 Standing Knee Hug (R)

1:00 Standing Knee Hug (L)

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5/21/22 CrossFit

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then 2 Rounds:

5 DBL DB Sumo Deadlifts (light-moderate)

10 Mt. Climbers

5 I-Y-Ts on Rings

10 DB Hang Muscle Clean

5 Burpees

Bench Press (1×3 @ 90%)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

(Week 3 of 9)

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1&2 – AMRAP of Couplet*

MIN 3 – Max Ring Dips (RX+ Strict)

MIN 4 – Rest

*1 Round of Couplet is…

6 HRPU

12 Up-Downs Devils Clean (35/25)(RX+50/35)

(Score is Total Ring Dips)

FITTEST GOAL → 12-17+ Ring Dips per each Round. The goal is to match the Reps for all of the Rounds. For the AMRAP athletes in this category should be getting over 2 Rds.

GROUP GOAL → 8-12 Ring/Box Dips per Round. Try and get close to the same amount of Reps in every round. Everybody should aim for 1.5-2 RDs per AMRAP.
16 Min EMOM:

MIN 1&2 – AMRAP of Couplet*

MIN 3 – Max Ring/Box Dips

MIN 4 – Rest

*1 Round of Couplet is…

6 HRPU

12 Up-Downs Devils Clean (25/10)

(Score is Total Dips)

read more →

5/20/22 CrossFit Gym Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Alt. Lunges w/ PVC Pass Through

5 PVC RDL (pause :02 @ bottom)

10 Hollow Rocks

10 PVC ATW

10 Kipping Swings

10 Strict Knee Raises

Then 1 Round 5 Reps w/ PVC or Empty Bar:

Snatch-Grip RDL

Muscle-Snatch

BTN Push Press

Drop Snatch to Power Position

Hang Power Snatch

Hang Power Snatch + Power Snatch (5 x (1 + 1))

*Start Light-Moderate and build up to a Moderate-Heavy weight.

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

3 Power Snatches (135/95)

6 Alt. Back Rack Lunges

9 TTB
(Rest 2:00 b/t WOD 1 & WOD 2)

Metcon (Time)

FOR TIME:

6-9-12-9-6

Power Snatches (95/65)

Alt. Back Rack Lunges

TTB
FITTEST GOAL → Fittest should be looking to complete 6-7+ Rounds on the AMRAP. Should be able to stay unbroken and moving smoothly from Power Snatch to our Back Rack Lunges. Toes to Bar should be unbroken, if not 2 controlled Sets as you get near the back end of the AMRAP.

“For Time” goal should be completed in 7:00 – 9:00 minutes. Power Snatches should be done unbroken and perhaps 2 Sets as we reach the round of 12. Should not need 3 Sets here. Back Rack Lunges should remain unbroken. Toes to Bar should be completed in no more than 2 Sets.

GROUP GOAL → All athletes should be looking to complete 5-6 Rounds on the AMRAP. Should be able to stay Unbroken with our Power Snatches, but 2 quick sets near the end of the AMRAP can work too. Be sure to choose a weight that allows this! Back Rack Lunges should be unbroken. 2-3 Sets on the Toes to Bar/Knees to Elbow for today.

“For Time” goal should be completed in 9:00 – 11:00 minutes. Power Snatches should be unbroken up till 9. Then, they should be completed in no more than 1-2 Sets. Back Rack Lunges should remain unbroken. Toes to Bar/Knees to Elbow throughout should be 2-3 Sets.

-Scaled-

8 Min AMRAP:

3 Power Snatches* (95/65)

6 Alt. Back Rack Lunges* or BW Lunges

9 K2E

(Rest 2:00 b/t Part 1 & Part 2)

FOR TIME:

6-9-12-9-6

Power Snatches* (65/45)

Alt. Back Rack Lunges* or BW Luges

K2E

*Substitute DB (30/20) for BB.

read more →

5/19/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

12 Alt. Groiners

10 Alt. Squat Thoracic Rotations

8 Up-Downs

6 Push-Up to Down Dog

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Power Cleans

3 Strict Press

3 Back Squats

3 Push Press

3 Front Squats

()

Back Squat (1×3 @ 90%)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

(Week 3 of 9)

Metcon (Time)

“Punch Out”

FOR TIME (10:00 Time Cap):

800m Run

30 Thrusters (75/55)(RX+115/75)

30 Burpees Over Bar

FITTEST GOAL → Fittest should be looking to complete in 6:30 – 7:30 minute range. Should be pushing that Run under 3:45 today. Thrusters should ideally be Unbroken, but can be done in 2 very quick Sets. All out go, go for broke pace on the Burpees Over Bar!

GROUP GOAL → All athletes should be done between 8:00 – 10:00 minutes on the day. Should complete the Run at or under 4:00 minutes. Thrusters should be done in 2-3 Sets, but very quick ones. Burpees/Up-Downs Over Bar are at a fast pace relative to the individual.
-Scaled-

FOR TIME (10:00 Time Cap):

400-600m Run

30 Thrusters (45/35)

30 Up-Downs Over Bar

read more →

5/18/22 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Partner Plate Race! (Best of 3)

Then, 2 Rounds:

7 Straight Leg Sit-Ups

7 KB Deadlifts

7 Cal Row

Then, 1 Round:

10 Tuck Ups

10 KB Swings

1:00 Alt. Down Dog Calf Stretch

Double-Unders (Learn the skill!)

If proficient, 5 attempts to establish a new DU PR!

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

60 DU

40 V-Ups

20 KB Swings (53/35)(RX+70/53)

10 Cal Row

FITTEST GOAL → The fittest will look to get around 4-5+ rounds. Double Unders and V-Ups will be kept unbroken throughout. KB Swings unbroken to start, possibly breaking up into 2 sets at most towards final rounds.

GROUP GOAL → Most will be getting around 3-4 rounds. These athletes should look to keep their movements smooth throughout the workout and really strive to minimize rest when completing the Row. Choose a jump rope modification that keeps effort to about 1:00 or less. V-Ups and KB swings in 1-2 sets.
-Scaled-

18 Min AMRAP:

30 DU/Attempts or 60 DU Taps or 75 SU

40 Alt. SL V-Ups or Tuck Ups

20 KB Swings (26/18)

10 Cal Row

read more →

5/17/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

20 JJ

10 Alt. Cossack Squats

10 Scap Pull-Ups or Scap Ring Rows

5/5 SA Ring Rows

Then, 1 Round:

8 MB Front Squats

8 Alt. Elbow Punches*

8 Strict Press*

8 Kipping Swings or Hollow Rocks

Then, 1 Round

6 Wall Balls

6 Hang Power Clean

6 Push Press*

6 Split Jerk (Hold Split :02)

Push Press + Split Jerk (3 x (1 + 2) @ 80-90% of 5/2/22 results.)

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

17 Min AMRAP:

30 Wall Balls (20/14)

20 Push Jerks (115/75)(RX+155/105)

30 C2B Pull-Ups

*P1 works while P2 rests. Split work as Needed.

FITTEST GOAL → Aim for 3-4 Rounds. These athletes will go mostly unbroken and possibly start to break up in the later rounds. Focus on pushing the pace and seeing if they can hold that 4:30-5:30 Round time the entire workout.

GROUP GOAL → Aim for 2-3 Rounds. Push Jerks should be in sets of 5-10 with focus on form, Wall Balls should be 1-2 Sets and the Pull-Up option should be 2-3 Sets. Tired? Send it back to your partner early!
-Scaled-

IN TEAMS OF 2…

17 Min AMRAP:

30 Wall Balls (14/10)

20 Push Jerks (95/65)

30 Jumping Pull-Ups or Ring Rows

*P1 works while P2 rests. Split work as Needed.

read more →

5/16/22 CrossFit Cherry Chill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms

Then, 2 Rounds:

100m Run

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

5/5 Staggered Stance BW Good Mornings (RD2: Empty BB)

5 RDL (:03 eccentric)(Empty BB)

Deadlift (1×3 @ 90%)

1×3 @ 70%

1×3 @ 80%

1×3 @ 90%

*Based off of 90% of Heavy 1-Rep

(Week 3 of 9)

Metcon (Time)

FOR TIME…

Buy In: 400m Run

Then, 3 Rounds:

30 Box Jump Overs (24/20)

10 Sumo Deadlifts (175/115)(RX+255/175)

Cash Out: 400m Run

FITTEST GOAL → Fittest athletes will look to complete this workout within 10:00-12:00. The Runs should be completed in 2:00-2:15. The Box Jump Overs should be completed unbroken and around 1:30-1:45. The Sumo Deadlifts should be completed unbroken each round.

GROUP GOAL → The Group will look to complete this workout within 12:00-15:00. The Runs should be completed in 2:15-2:30. The Box Jump Overs/Step Overs should be completed around 1:45-2:00. The Sumo Deadlifts should be completed in 1-2 sets each round, choosing load that allows perfect form until the final rep!
-Scaled-

FOR TIME…

Buy In: 200m Run

Then, 3 Rounds:

30 Box Jump Overs (18/12)

10 Sumo Deadlifts (135/95)

Cash Out: 200m Run

read more →

5/15/22 Murph Prep or Rest

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

If you haven’t completed this week’s Murph Extra Credit, pick one of the two Days below to complete (DO NOT SQUEEZE BOTH DAY 1 & DAY 2 ALL INTO ONE WORKOUT – DESIGNED TO BE COMPLETED ON SEPARATE DAYS!)

Metcon (No Measure)

EXTRA CREDIT MURPH PREP – DAY 1

CONDITIONING:

3 SETS*

800m Run

-Rest 2:00 b/t Sets-

*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.

STRENGTH:

FOR QUALITY*

50 Pull-Ups

100 Push-Ups***

150 Air Squats

*Partition any way to complete all 250 reps.

**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.

***Option to complete Knee Push-Ups or Push-Up to a Box.

Metcon (No Measure)

EXTRA CREDIT MURPH PREP – DAY 2

CONDITIONING + STRENGTH:

800m Run

Into…

10 ROUNDS:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Into…

800m Run

*On Day 1, we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle “Half Murph.” This is meant to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

read more →

5/14/22 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

20 Single Unders

5/5 Split Squats

10 KB Deadlifts

10 Scap Pull-Ups

10 DU or DU Taps

Then, 2 Rounds:

5 Up/Down Dog

8 Alt. Reverse Lunges

8 KB Swings

8 Kipping Swings

Muscle-ups (Learn the skill!)

*10:00 practice

Beginner: Feet-Elevated Ring Row, Low Ring MU Transition

Intermediate: Kipping Hips to Bar, Low Bar MU Transition

Advanced: Jumping MU, MU

Metcon (Time)

“Snake Eyes”

IN TEAMS OF 2…

28 ROUNDS FOR TIME (26:00 Cap):

2 MU

4 DBL DB Alt. Front Rack Reverse Lunges (50/35)

6 KB or DB Swings (70/53)

24 DU

*P1 starts a round and P2 begins their round once P1 begins their Double Unders. Once done with Double Unders P1 rests until P2 begins their Double Unders. Complete rounds in this fashion until 28 total rounds are completed.

FITTEST GOAL → These athletes are aiming for 19:00-21:00. Goal here is to move nonstop with reps but also transitions while keeping the Double Unders unbroken. Minimize transition b/t movements to ensure rounds are kept speedy and if a rest needs to occur, take it before the KB Swings!

GROUP GOAL → Aim for 22:00-26:00. Keep these athletes under that 2:30 round to make sure they can finish in the time limit. These athletes might benefit from their stations being a bit more spread out and using the walking rest as their recovery to keep them honest and starting their next movement as soon as they get to the station.
-Scaled-

IN TEAMS OF 2…

28 ROUNDS FOR TIME (26:00 Cap):

3 Jumping MU or 3 Low Bar MU Transitions or 4 C2B Pull Ups

4 DBL DB Alt. Front Rack Reverse Lunges (25/20)

6 KB or DB Swings (26/18)

12 DU/DU Attempts or 24 DU Taps or 48 SU

read more →

5/13/22 CrossFit Gym Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 JJ

Then, 1 Round:

10 Up-Downs

10 Alt. Curtsy Squats

5 Burpees

:30 Squat Hold

Then, 8 KB Reverse Squats.

Then, 8 Back Squats @ 32X1 (empty bar).

Back Squat (1 x 5 @ 85%)

1×5 @65%

1×5 @75%

1×5 @85%

*Back Squat Based off of 90% of Heavy 1-Rep

(Week 2 of 9)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

50 Air Squats

400m Run

25 Burpees To Target*

200m Run

*Target is 6 inches above standing reach.

FITTEST GOAL → Fittest athletes will look to complete 3-3.5+ Rounds for this workout. The goal will be to keep the Air Squats unbroken while keeping the 400m Run to 1:45-2:00 each set and the 200m Run to :45-1:00.

GROUP GOAL → Everyone else will look to complete 2-2.5+ Rounds for this workout. The goal will be to keep the Air Squats within 1-3 sets with quick shake outs, while keeping the 300m Run to 2:00 each set and the 200m Run to 1:30.
-Scaled-

15 Min AMRAP:

35 Air Squats

300m Run

25 Up-Downs

200m Run

read more →

5/12/22 CrossFit Classes Chery Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Row (moderate pace)

Then, 1 Round:

6 Push Up (x2) to Down Dog

12 Hollow Rocks

6 Arm Haulers (Slow and Controlled)

8 Hanging Knee Raises

8 Paused Jump Squats

Then 1 Rounds 5 Reps w/ PVC or Empty Bar:

Snatch-Grip RDL

Muscle-Snatch

BTN Push Press

Snatch Balance

Hang Power Snatch

()

Power Snatch + Snatch Balance (3 Sets of (1+1) + (1+1))

TECHNIQUE WORK:

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

*Major focus on technique, not load today. Keep weight light and move with perfect form!

Metcon (Weight)

16 Min EMOM:

Min 1 – 15 Cal Row

Min 2 – 20 HRPU

Min 3 – 15 TTB

Min 4 – :50 Front Rack Hold (95/65)(RX+135/95)

FITTEST GOAL → Fittest should be completing each movement as quickly as possible to maximize rest between movements. The Row should be completed in :45 or less. Most rounds of HRPU and TTB unbroken, potentially 1 shake out in later rounds. Pushing the load on the Barbell Front Rack Hold and keeping the bar in hand for all :50 seconds.

GROUP GOAL → Think about more of a 70-85% pace for most athletes. Keep the Row to :50 or less. Break up the Push Ups early, 2-3 sets with quick rest in between. 2 Sets max for K2E. Challenge yourself with load on the Barbell Front Rack Hold, allowing one shake out.
-Scaled-

16 Min EMOM:

Min 1 – 12 Cal Row

Min 2 – 12-15 HRPU or Band-Assisted Push Ups

Min 3 – 15 K2E

Min 4 – :50 Front Rack Hold (85/60)

read more →

5/11/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

12 Alt. Step-Ups

10 Deadbugs

8 Bodyweight Jefferson Curls (https://www.youtube.com/watch?v=NFXqqvZGAHY)

6 Inch Worms

2 Rounds:

6 Box Jumps

6 Pike Push-Ups or Push-Ups

8 Barbell RDL

6/6 SL Glute Bridges

()

Deadlift (1 x 5 @ 85%)

1×5 @65%

1×5 @75%

1×5 @85%

*Deadlift Based off of 90% of Heavy 1-Rep

(Week 2 of 9)

Metcon (Time)

For Time (13:00 cap):

27-21-18

Box Jumps (24/20)

18-15-9

HSPU

9-6-3

Sumo Deadlifts (225/155)(RX+275/195)

FITTEST GOAL → Fittest athletes are looking to go 10:00 minutes or less. The Box Jumps should be done fairly fast and fluid despite the height. Our Handstand Push-Ups should be done in no more than 2 Sets. We are shortening the break time between these Deadlift Sets. They should also be completed in 2-3 Sets at max.

GROUP GOAL → All athletes are looking to go 10:00 – 13:00 minutes on the day. Box Jumps will be more on the steady side, not resting too long, but not staring at the Box. Our Handstand Push-Ups or variations should be done in 2-3 Sets. Our Deadlifts are very form-focused and should be completed in 3 Sets. You are definitely pausing a slight bit longer on these in order to properly brace and go.
-Scaled-

For Time (13:00 cap):

27-21-18

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

18-15-9

Pike HSPU or Seated DB Strict Press (30/20)

9-6-3

Sumo Deadlifts (135/95)

read more →

5/10/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 Mt. Climbers + :15 Plank Hold

10 MB Deadlifts

10 MB Curl & Press

10 Scap Pull-Ups + :15 Bar Hang

10 Up-Downs

10 Alt. High Plank Shoulder Taps

10 MB G2OH

10 Ring Rows

10 Push Up to Down Dog

5 I-Y-Ts on Rings

Bench Press (1 x 5 @ 85%)

1×5 @65%

1×5 @75%

1×5 @85%

*Bench Press Based off of 90% of Heavy 1-Rep

(Week 2 of 9)

Metcon (AMRAP – Rounds and Reps)

4 Sets…

3 Min AMRAP:

12 Up-Downs (RX+ Burpees)

10 Ball Slams (20/14) or Alt. DB Snatch (35/25)(RX+50/35)

8 Pull-Ups

(Rest :30 b/t Sets)

*Pick up where you left off in previous AMRAP.

FITTEST GOAL→ Fittest should be looking to complete 9-10.5+ Rounds on the day. The Burpees/Up-Downs and Ball Slam/DB Snatch are fast and quick transitions throughout. The Pull-Ups will most likely be unbroken through the majority of this workout, with a quick shakeout coming near the back end of our final Rounds.

GROUP GOAL → All athletes are looking to complete 7-8.5+ Rounds on the day. We want to make sure we can consistently move from our Up-Downs to our Ball Slams without too long of a hesitation. Our Pull-Ups today should always be done in 2 sets max.
-Scaled-

4 Sets…

3 Min AMRAP:

9 Up-Downs

10 Ball Slams (14/10) or Alt. DB Snatch (30/20)

8 Pull-Ups

(Rest :30 b/t Sets)

*Pick up where you left off in previous AMRAP.

read more →

5/9/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

20 JJ

8 Up/Down Dog

8 Hang Muscle Clean*

8 Alt. Elbow Punches*

1 Round:

20 Butt Kicks

8 Alt. Bird Dogs

6 Clean High Pulls*

6 Strict Press + :20 OH Hold after final rep*

1 Round:

20 High Knees

8 Hang Power Cleans*

4 Push Press*

4 Jerks*

Power Clean + Jerk (Build to a challenging weight for (2 + 1))

Metcon (Time)

FOR TIME:

2:00 ON / 1:00 OFF

100m Run

Max G2OH (115/80)(RX+155/105) with time remaining…

*Complete sets of 2:00 ON / 1:00 OFF until 40 G2OH are completed.

(Score is Total Time)

FITTEST GOAL → The fittest are looking to complete the workout in 5 rounds or less. That is sub 15:00. They are completing the run in :45 or less and immediately picking up that barbell for their first rep, trying to complete a rep or two before the first minute elapses. After which, the cadence in which they pick up their barbell for their C&J will remain consistent throughout the workout.

GROUP GOAL → All athletes are looking to complete the workout in 6-7 rounds or 18:00-21:00. They should complete their run in :55 or less. The challenge for these athletes will be to find a suitable pace that will allow them to keep moving WITH PERFECT FORM through the rounds.
-Scaled-

FOR TIME:

2:00 ON / 1:00 OFF

100m Run

Max G2OH (85/60) with time remaining…

*Complete sets of 2:00 ON / 1:00 OFF until 30 G2OH are completed.

read more →

5/8/22 CrossFit – Murph Prep or Rest

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

If you haven’t completed this week’s Murph Extra Credit, pick one of the two Days below to complete (DO NOT SQUEEZE BOTH DAY 1 & DAY 2 ALL INTO ONE WORKOUT – DESIGNED TO BE COMPLETED ON SEPARATE DAYS!)

Metcon (No Measure)

EXTRA CREDIT MURPH PREP – DAY 1

CONDITIONING:

4 SETS*

400m Run

-Rest 1:30 b/t Sets-

*GOAL: Mirror the splits for all 4 efforts at 75-80% effort. Simply getting our feet underneath us and logging a mile on the road. We will be running 2x a week in prep for Murph.

STRENGTH:

15 MIN EMOM*

MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups

MIN 2 – 10 Push-Ups**

MIN 3 – 20-30 Air Squats

*GOAL: Volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.

**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

Metcon (No Measure)

EXTRA CREDIT MURPH PREP – DAY 2

CONDITIONING + STRENGTH:

6 SETS*

300m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

-Rest 1:00 b/t Sets-

*GOAL: Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.

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

read more →

5/7/22 CrossFit Classes Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Bootstrappers

10 Alt. Cossack Squats

5 Push-Up to Down Dog

Then, 2 Rounds:

6 Alt. Groiners

6 MB G2OH

6 Back Squats @ 32X1 (empty bar)

Back Squat (1 x 1)

Build to a heavy 1-Rep.

(Week 1 of 9)

5:00 Max Effort Burpee Test (AMRAP – Reps)

Rest 2:00 before starting 2nd AMRAP…

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

15 Ball Slams (20/14)(RX+40/25)

10 MB Front Squats

5 Jump Squats

FITTEST GOAL → Fittest should be looking at 6-7+ Rounds on AMRAP #2. Look to be able to make smooth and very quick transitions between movements.

GROUP GOAL → For AMRAP #2, we are looking at 4.5 – 5.5+ Rounds on the day. Should be able to stay smooth through the movements, but with slight deep breath pauses as each Round and Rep progresses.
-Scaled-

2 Min Max Burpee Test

1 Min Rest

2 Min Max Burpee Test

-Rest 2:00-

5 Min AMRAP:

15 Ball Slams (14/10)

10 MB Front Squats

5 Jump Squats or Air Squats

read more →

5/6/22 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10/8 Cal Row

8 Alt. Bird Dogs

5 Reps of IYT’s (Change Plates)

5 Wall-Facing Squats

Then, 1 Round:

7/7 DB Hang Power Snatch

7 Box Jumps

7 Scap Pull-Ups

7 Tuck Ups

Then 1 Rounds 3 Reps w/ PVC or Empty Bar:

Muscle-Snatch

BTN Push Press

OH Squat (:03 eccentric)

Snatch Balance

Snatch Balance (3-3-3)

TECHNIQUE WORK:

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

*Major focus on technique, not load today. Keep weight light and move with perfect form!

Metcon (Time)

IN TEAMS OF 2…

FOR TIME (22:00 Cap):

40 TTB

400m Run or 48 Cal Row

40 TTB

80 Alt. DB Power Snatch (35/20)(RX+50/35)

400m Run or 48 Cal Row

40 TTB

100 Box Jumps (24/20)

80 Alt. DB Power Snatch

400m Run or 48 Cal Row

40 TTB

*Run together. For all other movements, P1 works while P2 rests. Split work as needed.

FITTEST GOAL → These athletes are hitting big sets. They are aiming for sub 18:00 with some in the 16:00 range. These athletes are sticking with 1-2 sets on the TTB, keeping the runs to roughly 1:15-1:30 and aim for unbroken sets of the DB Snatch and Box Jumps.

GROUP GOAL → Goal is to keep everyone within 19:00-22:00. That means we want to see 4 sets max on the TTB/K2E, completing the runs in 1:45 or less, keeping the DB Snatches to 2-3 sets, and getting done with the Box Jumps/Step Ups in no more than 3:30. Be mindful of transition time and make sure no one is wandering away from their station for too long!
-Scaled-

IN TEAMS OF 2…

FOR TIME (22:00 Cap):

40 K2E or Tuck Ups

200m Run or 24 Cal Row

40 K2E or Tuck Ups

80 Alt. DB Power Snatch (30/20)

200m Run or 24 Cal Row

40 K2E or Tuck Ups

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

80 Alt. DB Power Snatch

200m Run or 24 Cal Row

40 K2E or Tuck Ups

*Run together. For all other movements, P1 works while P2 rests. Split work as needed.

read more →

5/5/22 CrossFit Training near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 High Knees

12 KB Deadlifts

20 Butt Kicks

10 Scap Push-Ups

Then, 2 Rounds:

6/6 Single Arm KB Swings

6 Push Ups

6/6 Single Leg V-Ups

Bench Press (1 x 1)

Build to a heavy 1-Rep.

(Week 1 of 9)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

10 KB Swing (53/35)(RX+70/53)

15 Sit-Ups

100m Run

FITTEST GOAL → Fire breathers will average about 1:30-1:45 per round landing at 6.5-7.5 total rounds. The Swings will be quick and unbroken along with the Sit-Ups. The 100m Run should look more like a 90% push or sprint with these athletes pushing their pace and getting back to the KB ASAP!

GROUP GOAL → Most will be averaging 1:45-2:00 per round finishing right around 5.5-6.5 rounds. Even if using a heavier than normal KB, the swings should be nearly unbroken….2 sets max! The Sit-Ups lasting no longer than :30-:40, and the run taking about :30-:40. A good goal for most is to try and keep moving with little to no transition time. Play with pacing, and work on consistent rounds!
-Scaled-

12 Min AMRAP:

10 KB Swing (26/18)

10 Sit-Ups

100m Run

read more →

5/4/22 CrossFit Haddonfield Collingswood Chery Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

12 Alt. Groiners

6 Alt. Box Step Ups

12 Hollow Rocks

6/6 Single Arm Ring Rows

12 Box Jumps

6 Up-Downs

Then, 2 Rounds w/ PVC or Empty Bar:

3 Clean High Pulls

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans

Hang Power Clean (2-2-2-2-2)

*Start moderate, build to a challenging double.

*Pause :02 at knee.

Metcon (Time)

3 Rounds:

35 Box Jump Overs (24/20)

25 C2B Pull-Ups

15 Up-Downs

5 Hang Power Clean (145/100)(RX+205/145)

FITTEST GOAL → Fittest should be looking to complete today in 16:00 – 18:00 minutes. Look to move quickly through the Box Jump Overs. Chest to Bar Pull-Ups we would like in 2-3 Sets or less. Up-Downs should remain fairly fast and used to mentally prepare for the Barbell. Should be able to complete the Hang Power Clean in 2 Sets and perhaps 3 Sets on the final Round.

GROUP GOAL → All athletes are shooting to complete by 18:00 – 20:00 minutes today. Box Jump/Step Overs should be smooth and consistent. Our Pull-Up variation should be completed in 3-4 Sets. Up-Downs are steady yet consistent as well. Challenge yourself with a heavier barbell today as long as form can stay perfect. Hang Power Cleans should be completed in 1-2 sets.
-Scaled-

3 Rounds:

25 Box Jump/Step Overs (18/12)

15 Jumping Pull Ups or Ring Rows

10 Up-Downs

5 Hang Power Clean (95/65)

read more →

5/3/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 JJ

5 Inch Worms

Partner Single Under Race! (Best of 3)

Then, 2 Rounds:

5/5 Staggered Stance Good Morning*

5 Bootstrappers

5 Deadlifts – Above the Knee*

5/5 SL Glute Bridges

5 Deadlifts – Below the Knee *

*Use PVC or Empty Barbell.

Deadlift (1 x 1)

Build to a heavy 1-Rep.

(Week 1 of 9)

Metcon (Time)

12 Rounds:

3 Deadlifts (70% of 1-Rep Deadlift)

20 Double Unders*

*Increase Double Unders by 10 Reps Every 4 Full Rounds…

R1-4: 20

R5-8: 30

R9-12: 40

FITTEST GOAL → Fittest athletes will look to complete this workout around 9:00-10:00. They can either shoot to complete each set of Deadlifts unbroken or go the route of quick singles. Another goal to shoot for is unbroken Double Unders each round.

GROUP GOAL → All athletes will look to complete this workout within 11:00-13:00. Spend a little more time in transition to ensure proper bracing mechanics are maintained each time these athletes get to the bar for deadlifts. Choose a Double Under modification that allows you to knock out quick reps!
-Scaled-

WOD:

10 Rounds:

3 Deadlifts (70% of 1-Rep Deadlift)

10 DU/Attempts or 20 DU Taps or 30 SU*

*Increase Jump Rope by 5 Reps Every 4 Full Rounds.

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5/2/22 CrossFit Training New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 SETS (:20 ON/:10 OFF)

Cal Row

Then 2 Rounds:

10 PVC PT (RD2: PVC ATW)

4 Push-Up to Down Dog

8 Alt. Elbow Punches*

4 Push Press*

4/4 Split Squats

4 Split Jerk* (Hold Dip & Split!)

Push Press + Split Jerk (Build to a challenging (1 + 2))

Metcon (No Measure)

20 Min EMOM:

MIN 1 – 20 Alt. DB Goblet Lunges (35/30)

MIN 2 – 7-10 HSPU (RX+Strict)

MIN 3 – 12 Cal Row

MIN 4 – :50 Plank Hold (Athlete Choice)*

MIN 5 – Rest

*Plank Hold Options…

Low Plank

High Plank

Side Plank

Reverse Plank

Weighted Plank

FITTEST GOAL → For the Fittest the goals for each minute:

MIN 1 – 35/20

MIN 2 – 10 Strict HSPU

MIN 3 – 12 Cals in :25-:35 or faster

MIN 4 – Hold a Plank option for full :50

GROUP GOAL → For Everybody the goals for each minute:

MIN 1 – 25/10 DB

MIN 2 – 7 HSPU or 7-10 Pike HSPU or 10 Seated DB Strict Press

MIN 3 – 10-12 Cals in :30-:45 or faster

MIN 4 – Hold a Plank option for :30-:50
-Scaled-

20 Min EMOM:

MIN 1 – 14 Alt. Bodyweight Lunges

MIN 2 – 7 HSPU or 7-10 Pike HSPU or 10 Seated DB Strict Press

MIN 3 – 10 Cal Row

MIN 4 – :30 Plank Hold (Athlete Choice)*

MIN 5 – Rest

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5/1/22 CrossFit Sunday Sweat – Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3:00 Cardio Choice (Run, Bike, Row, or Jump Rope)

MIN 1 – Easy

MIN 2 – Moderate

MIN 3 – Moderate+

Then, 2 Rounds:

10 Sumo Squats

14 Alt. Deep Reverse Lunges**

10 Segmented Sumo DL High Pull***

**Goal is to slowly access more Range of Motion with every rep

**1 Rep = 1 Sumo DL quick pause then… 1 Strict High Pull

Metcon (No Measure)

4 Sets (for Quality):

12 DB High Pulls

16 Alt. KB Goblet Cossack Squats (Athlete Choice, Moderate)

18 KB Heel Taps* (https://www.youtube.com/watch?v=aSrM1wUlcTw)

2:00 Cardio of Choice

*L+R=1 Rep.

(Rest 1:30 b/t Sets)

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

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4/30/22 CrossFit Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Up-Downs

:30 Bar Hang

10 Tuck-ups

:30 Plank

Then, 1 Round:

5 DB Up-Downs

10 Hanging Knee Raises

:30 High Jump Singles

10 Renegade Row (No Push-up)

1 Round:

3 DB Burpees

3 Rope Walks

:30 Double Unders

3 Renegade Row (w/ Push-up)

Rope Climb (Learn the skill and prep for WOD!)

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

9 Min AMRAP:

3 DB Devil’s Clean (35/20)(RX+50/35)

3 DB Renegade Rows*

Immediately Into…

9 Min AMRAP:

30 DU

1 Rope Climb

Immediately Into…

9 Min AMRAP:

3 DB Devil’s Clean

3 DB Renegade Rows*

*1 Rep = Push Up + Row L + Row R

**Partner 1 Works while Partner 2 Rests. Each Partner will complete a full round before switching.

Goal (Fittest) → The DB Devil’s Cleans should be completed unbroken while the DB Renegade Rows should start unbroken and eventually move to no more than 2 sets. Double Unders should be completed in :35-:50 each round and the Rope Climb should be completed quickly!

Goal (All) → The DB Devil’s Cleans should be completed unbroken and at a solid pace while the DB Renegade Rows should be completed in no more than 2 sets. DU modifications should be completed in :35-:50 each round and the Rope Walk will be your friend today!
-Scaled-

IN TEAMS OF 2…

9 Min AMRAP:

3 DB Devil’s Clean (30/20)

3 DB Renegade Rows*

Immediately Into…

9 Min AMRAP:

15 DU/Attempts, 20 DU Taps, or 40 SU

1 Rope Climb or 2 Rope Walks

Immediately Into…

9 Min AMRAP:

3 DB Devil’s Clean

3 DB Renegade Rows*

*1 Rep = Push Up + Row L + Row R

**Partner 1 Works while Partner 2 Rests. Each Partner will complete a full round before switching.

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4/29/22 CrossFit near Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then, 1 Round

5 Inch Worms

8 Alt. Lunge and Reach

10 PT

10 ATW

8 PVC OH Squats

Then 1 Rounds 3 Reps w/ PVC or Empty Bar:

Snatch-Grip RDL

Muscle-Snatch

BTN Push Press

Snatch Balance

Hang Power Snatch

3 Position Snatch (mid thigh, below knee, floor) (3 sets of complex with no misses.)

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (Time)

FOR TIME (25:00 Cap):

1 Mile Run

100 Box Jumps (24/20)

80 Wall Balls (20/14)

60 Alt. DB Suitcase Lunges (50/35)

*Partition as needed to complete all the work.

Goal (Fittest) → Fittest should aim for sub 20:00. They can cycle through or aim for big sets with the option to go through as written for an extra challenge. If partitioning, keep reps quick and try to minimize transition/ rest time b/t movements to really keep the intensity high!

Goal (All) → Aim to keep this sub 25:00. Focus on trying to keep moving through this as they partition through the workout. These athletes should work with even splits of reps for everything to help keep them moving and not bogged down on one movement.
-Scaled-

FOR TIME (25:00 Cap):

800m Run

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

80 Wall Balls (14/10)

60 Alt. DB Suitcase Lunges (30/20) or Bodyweight Alt. Lunges

*Partition as needed to complete all the work.

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Barbell Club

Beacon MMA & CrossFit Turbocharged – Barbell Club

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Weightlifting

A: Power Clean (Warm up to get to B)

EMOM6 x 2 Power Cleans

Keep it light and snappy

B: Power Clean + Push Press (see comments)

EMOM8 x

1 Pwr Clean + 2 Push Press

Sets 1-2 – 70%-75%

Sets 3-4 – 75% – 80%

Sets 5-6 – 80%-85%

Sets 7-8 – 85%+

C: Metcon (No Measure)

Accumulate 5-minutes of Plank Holds

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4/28/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Rowling!

Every athlete will get 3 attempts to row as close to 100m as possible. When not on Rower, athlete is working on:

2 Rounds:

5 Reps of IYT (light plates!)

10 Scap Push Ups

10 Banded Lat Pull-Downs

10 Cross-Body Mt. Climbers

:15 Active Bar Hang

Weighted Pull-ups (5-5-5-5)

*Weight starts light, build to Heavy.

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – 15 Cal Row

MIN 2 – :50 Max HRPU

MIN 3 – :50 Max Pull-Ups (RX+ Strict)

MIN 4 – :50 Max Mt. Climbers*

*L+R = 1 Rep

(Score is lowest round of reps)

Goal (Fittest) → Fittest should be looking to complete the Row in :45 seconds or less. Hand Release Push-Ups should have 18+ completed. Pull-Up variation should be challenging. Looking to complete 10-13+ Reps. All out :50 sprint on Mountain Climbers.

Goal (All) → All athletes are looking to complete their Row effort no more than :55 seconds. 12+ Push-Ups are good for all athletes today. Look to hold 8-10 Challenging Pull-Ups/Ring Rows on the day. Push it on the Mountain Climbers, but make sure it’s a pace you can hold for the entire :30.
-Scaled-

16 Min EMOM:

MIN 1 – 12 Cal Row

MIN 2 – :30 Max HRPU or Band/Box Push Up

MIN 3 – :30 Max Jumping Pull Ups or Ring Rows

MIN 4 – :30 Max Mt. Climbers

read more →

4/27/22 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

25 Jumping Jacks

25 Mt. Climbers

10 Alt. Groiners

2:00 Front Rack Mobility

Then, 2 Rounds w/ Empty Bar:

3 Clean High Pulls

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans + Front Squat

3 Push Press

3 Split Jerks (hold split :02)

Hang Power Clean + Jerk (Build to a Heavy Complex of (2 + 1))

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Goal (Fittest) → Fittest are looking to complete the workout in 7:00 minutes or less. Should be able to show poise and control through each Rep and Round. Sticking to that strategic break up strategy, but building pace between each Round.

Goal (All) → All athletes should be shooting for 8:00 – 12:00 minutes on the day. Pick a weight that allows good form, even into the later rounds. Good technique will keep you moving efficiently through this workout! Break up sets the same as Fittest, just take an extra breath or two during rest to ensure you can tackle the next set of barbell with confidence! TIP: Take a rest on the 11th Deadlift before picking it up and completing the Hang Power Cleans.

-Scaled-

5 Rounds:

6 Deadlifts (65/55)

6 Hang Power Cleans

6 Push Jerk

*Sub DB (30/20) for Barbell movements.

read more →

4/26/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

Back Squat (1 x 2)

15:00 to build to a heavy double w/ pause.

*Pause :02 both reps.

Metcon (Time)

FOR TIME:

24-21-18-15-12-9-6

KB Swings (53/35)(RX+70/53)

*200m Run after each Set.

Goal (Fittest) → The goal for these athletes is to finish in 10:00-12:00 or faster. Elite athletes should try and meet this same goal with a heavier KB. Quick transitions and mostly unbroken KB Swings. Will anybody get sub 10:00 with a 70/53 KB?!

Goal (All) → The goal for all should be to finish in 12:00-15:00 or faster. Don’t be afraid to break up the Kettlebell Swings early with quick breaks to manage the grip and HR. Transitions between the movements should be relatively quick.
-Scaled-

FOR TIME:

24-21-18-15-12-9-6 or 21-18-15-12-9-6-4

KB Swings (26/18)

*100-200m Run after each Set.

read more →

4/25/22 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Jumping Jacks

10 Scap Pull-Ups

10 Paused Jump Squats

Then, 1 Round:

8 Hang Muscle Cleans*

8 Alt. Elbow Punches*

8 Tuck Ups

1 Round:

6 Up-Downs

6 Kipping Swings

6 Front Squat + 6 Push Press

Strict Press (10-8-6-4)

*Start Light-Moderate, build to heavy x 4.

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP:

10 TTB or 30 DU

5 Thrusters (95/65)(RX+135/95)

10 Up-Downs Over Bar

Goal (Fittest) → Aim to finish 5-6 rounds. These athletes are going unbroken the whole workout. Whoever is willing to pick up the bar faster is getting the faster time today!

Goal (All) → Aim to finish 4 rounds into 5. Focus on keeping a steady pace with extra emphasis on perfect thrusters. Break up the TTB/K2E ahead of time if necessary to keep these athletes moving consistently.
-Scaled-

WOD:

11 Min AMRAP:

10 K2E or 15 DU/30 DU Taps/60 SU

5 Thrusters (75/55) or DB Thrusters (30/20)

10 Up-Downs

read more →

4/24/22 CrossFit Sunday Sweat – Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 6 Min EMOM:

MIN 1 – :45 Alt. Cossack Squats

MIN 2 – :45 Bear Crawl

MIN 3 – :45 Light Plate/DB G2OH

Metcon (Time)

EVERY 4:00 x 4 ROUNDS:

30 Alt. Skater Hops

20 Alt Sit-Thrus

10 Up-Down Tall Jumps

Max Plate/DB OH Hold

Cool Down

FLOW STRETCHING

2:00 Down Dog

2:00 Twisted Cross (R)

2:00 Seated Fold Forward

2:00 Twisted Cross (L)

2:00 Pigeon (1:00 each side)

1:00 Standing Knee Hug (R)

1:00 Standing Knee Hug (L)

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4/23/22 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then 1 Round @ BW:

5/5 Single Leg RDL

5/5 Single Leg Glute Bridge

10 Deadbugs

10 Straight Leg Sit Ups

Then 2 Rounds 5 Reps w/ Empty Bar:

5 RDL

5 Good Mornings

5 Bent Over Rows @ 31X1

Pendlay Row (3 x 6 AHAP)

*Pause at chest all reps.

Metcon (Time)

IN TEAMS OF 2…

For Time:

1000m Row or 800m Run

50 Partner Sit-Ups

50 Deadlifts (135/95)

40 Partner Sit-Ups

40 Deadlifts (185/135)

30 Partner Sit-Ups

30 Deadlifts (225/155)

1000m Row or 800m Run

*Runs completed together. Sit-Ups are performed together as well, at the same time for 50/40/30 reps total. Split deadlift work as needed, one partner working while the other is resting.

Goal (Fittest) → Fittest athletes will be looking to finish this workout sub 15:00-18:00. The 1000m/800m Row/Run should take 3:30-3:45 to complete. Sit-ups should be unbroken throughout the entire workout. Deadlifts should be shared in sets close to 10 reps to start. Shared in sets of 3-5 reps for round of 30.

Goal (All) → Will look to finish this workout within 18:00-21:00. The 1000m/800m Row should take 4:00-4:15 to complete. Sit-ups should be nearly unbroken, with 1 maybe 2 quick shake outs! Deadlifts should be completed in small, quick sets with perfect form.
IN TEAMS OF 2…

For Time:

500m Row or 400m Run

40 Partner Sit-Ups

40 Deadlifts (85/60)

30 Partner Sit-Ups

30 Deadlifts (105/75)

20 Partner Sit-Ups

20 Deadlifts (125/85)

500m Row or 400m Run

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4/22/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Push-Up to Down Dog

20 Mt. Climbers

Then 2 Rounds:

5/5 DB Strict Press

:30 Single Unders

Then 1 Round:

5/5 Single Arm DB Push Press

10 Alt. Single Arm Split Jerks (Bodyweight, no DB!)

Push Press (5-5-5-5)

Build to a challenging load for 5 reps.

*Compare to 1/5/22 results.

Metcon (Time)

10 Rounds:

35 DU or 7 Burpees Over DB

7/7 Single Arm DB Split Jerks (35/25)(RX+50/35)

Goal (Fittest) → Sub 12:00. This is cooking on the DU/Burpees and unbroken on the DB Split Jerks with minimal transitions from side to side.

Goal (All) → Sub 15:00 should be doable for absolutely everyone. Pick a DU/Burpee option that takes no more than :45 seconds. Smooth, controlled reps on the DB Jerks, using weight that allows perfect form even when tired!
-Scaled-

10 Rounds:

35 DU Taps or 70 SU, or 7 Up-Downs over DB

7/7 Single Arm DB Push Jerks (25/15)

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4/21/22 CrossFit Classes near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

:30 High Knees

10 Alt. PVC Lunge + Pass Through

10 Push-Up to Down Dog

1 Round:

30 Butt Kicks

8 Snatch-Grip RDL

8 Muscle Snatch

8 BTN Strict Press

8 Back Squats

1 Round:

20 Front Jacks

6 Snatch High Pulls

6 OH Squats

6 Snatch Balance

Snatch (Build to a Heavy 1-Rep)

(Week 8 of 8)

Metcon (Time)

4 Rounds:

400m Run

6 Power Snatches (95/65)(RX+135/95)

12 Alt. Back Rack Lunges

Goal (Fittest) → Fittest should definitely be under 12:00 minutes today. Run should definitely be under 2:00 minutes each round. Power Snatch should be unbroken. Keeping the Alt. Back Rack Lunges smooth and fast.

Goal (All) → All athletes should be done between 12:00 – 15:00 minutes today. We want that Run under 2:00 minutes or right at it. Choose a load that allows focus on form for Power Snatches. Should be done in 2 sets at the most, but quick Singles can work too. All Alt. Back Rack Lunges should be unbroken.
-Scaled-

4 Rounds:

200m Run

6 Power Snatches (80/55)

12 Alt. Back Rack Lunges or BW Lunges

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4/20/22 CrossFit Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

1:00 Row (easy pace)

10 Band Pull Aparts

10 Scap Pull-Ups

10 Air Squats (pause in bottom)

Then, 1 Round

:45 Row (moderate pace)

10 Ring Rows

8 Kipping Swings or Hollow Rocks

8 Alt. Cossack Squats

Then, 1 Round:

:30 Row (moderate-challenging pace)

10 Banded Lat Pull Downs

6 Kipping or Jumping Pull Ups

:60 L/R Ankle Mobility

Muscle-ups (Learn the Skill!)

Muscle Up Progressions…

Beginner: Feet-Elevated Ring Row, Low Ring MU Transition

Intermediate: Kipping Hips to Bar, Low Bar MU Transition

Advanced: Jumping MU, MU

Pistols (Learn the Skill!)

Pistol Squat Progressions…

Beginner: Box Pistol, Eccentric/Concentric Box Pistol

Intermediate: Counter Balance Pistol, Candlestick

Adv: Pistol, Weighted Pistol

Metcon (Calories)

16 Min EMOM:

Min 1 – 8 Muscle Ups

Min 2 – 16 Alt. Pistols or 30 Air Squats

Min 3 – Max Cal Row

Min 4 – Jog in place

(Score is Total Cals)

Goal (Fittest) → These athletes are aiming for fast and unbroken on Muscle Ups and Pistols (no Air Squats here!). Looking to hit 16+ Cals on Rower.

Goal (All) → Aim for 1-2 sets on the MU and Pistols, leaing at least :10 of rest/transition. 12-15 Cals on Rower for these athletes.
-Scaled-

16 Min EMOM:

Min 1 – 8 Jumping MU, C2B Pull Ups, or Pull Ups

Min 2 – 10 Alt. Pistols or 20 Air Squats

Min 3 – Max Cal Row

Min 4 – Jog in place

(Score is Total Cals)

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4/19/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then 2 Rounds:

20 JJ

10 Scap Push-Ups

10 Alt. Box Step Ups

Then 2 Rounds:

5 Push Ups @ 2222

5 Up-Downs

5 DB Deadlifts

5 Box Jump Overs

Bench Press (4 x 4 @ 85% of 4RM)

*Controlled Eccentric!

(Option for BB or DB Bench Press)

Dumbbell Bench Press (4 x 4 @ 85% of 4RM)

Metcon (Time)

FOR TIME

2-4-6-8-10-8-6-4-2*

Burpee Box Jump Overs (30/24)

*50m Farmers Carry (50/35) after each set.

Goal (Fittest) → Aim for sub 12:00. These athletes should focus on flying through the Burpee Box Jump Over especially in the second half as the reps go back down. There should also be minimal transition time from the Farmers Carry to the BBJO…finish with the box, take the DB’s on a walk, drop them off, and get right back to work!

Goal (All) → Aim for sub 15:00 and focus on setting a pace they can hold in the second half. The higher box will make this more challenging to maintain the pace even though the reps are going down, so start a bit slower and then try to speed the second half up!
-Scaled-

FOR TIME

2-4-6-8-10-8-6-4-2*

Up-Down Box Jump/Step Overs (24/20)

*50m Farmers Carry(35/20) after each set.

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4/18/22 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

6 Min EMOM:

MIN 1 – 12 Down Dog Calf Pedals + :30 Single Unders

MIN 2 – 12 Med Ball Squats + :30 Bootstrappers

MIN 3 – :30 Inch Worms (no PU) + 12 Hollow Rocks

MIN 4 – :30 DU or DU Taps + 12 Cat Cow

MIN 5 – 12 Med Ball Thrusters + :30 Overhead MB Hold

MIN 6 – :30 Med Ball High Pull + 12 Alt. SL V-Ups

Then 2 Rounds w/ PVC or Empty Bar:

3 RDL (Pause :02)

3 Clean High Pulls

3 Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats

3 Hang Power Cleans (hold catch)

3 Split Jerks

Clean and Jerk (Build to a Heavy 1-Rep)

(Week 8 of 8)

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

40 DU (RX+ Unbroken)

30 Wall Balls (20/14)

20 TTB

Goal (Fittest) → Fittest should be looking to complete 4-4.5+ Rounds on the day. Double Unders should be unbroken and challenged for it. Look to complete the Wall Balls unbroken or add 1 very quick shakeout. Toes to Bar should be done in 2 Sets Max today.

Goal (All) → All athletes should be completing 3-4+ Rounds on the day. Double Unders should be completed in 2-3 Sets. Wall Balls should be done in no more than 2 Sets for today. Look to complete the TTB/K2E in no more than 3 Sets.
-Scaled-

13 Min AMRAP:

20 DU/Attempts, 40 DU Taps, or 60 Single Unders

30 Wall Balls (14/10)

20 K2E

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4/16/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then 1 Round:

10 Scap Pull Ups

10 Scap Push Ups

10 Hollow Rocks

10 Bootstrappers

Then 1 Round:

5 Pull Ups

5 Push Ups

5 Sit Ups

5 Paused Jump Squats

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Goal (Fittest) → Sub 35:00. This is a real test for those bodyweight Ninjas to battle complete fatigue and fight through the burn/pump they’re going to be facing!

Goal (All) → Sub 40:00. We want to be able to continue moving throughout each round of this workout. Fatigue will obviously set in, but we don’t want to get to a point where we are hitting singles.

-Scaled-

“Mini Barb” (40:00 time cap)

10 Pull Ups or Ring Rows

20 Push Ups

30 Sit Ups

40 Air Squats

*3-minute rest after each round.

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4/15/22 CrossFit Gym South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 JJ

5 Inch Worms

Then 2 Rounds:

5 RDL*

10 MB G2OH

5 Good Mornings*

10 Alt. Lunges (RD2: Front Rack Lunges*)

2 Rope Walks

Front Rack Lunge (3 x 6 AHAP)

*6 total reps, alternating legs each rep.

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – 5 Deadlifts (185/135)(RX+225/160)

MIN 2 – 15 Burpees

MIN 3 – 15 Ball Slams (20/14)(RX+40/25)

MIN 4 – Max Rope Climbs

(Score is Total Reps of Rope Climb)

Goal (Fittest) → Fittest athletes should be picking a challenging weight on deadlift that really forces them to focus on the mechanics. Burpees and Ball Slams should be done in less than :45 seconds today. Should be shooting for 3+ Rope Climbs.

Goal (All) → All athletes should find a challenging yet repeatable weight for the Deadlift. Up-Downs and Ball Slams should be completed in in less than :45 seconds. We should see a repeatable effort on the Rope Climbs/Walks today, about 1-3 per minute.
-Scaled-

16 Min EMOM:

MIN 1 – 5 Deadlifts (115/85)

MIN 2 – 12 Up-Downs

MIN 3 – 15 Ball Slams (14/10)

MIN 4 – Max Rope Walks

(Score is Total Reps of Rope Walk)

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4/14/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Junkyard Dog Warm Up:

5 Partner T Jumps, 5 Partner Army Crawl and Jump Overs

Then, 1 Round:

10 Alt. Cossack Squats

8 Alt. Samson Stretch

6 Bootstrappers

4 Tempo Air Squats (:04 each direction)

Then, 1 Round w/ PVC or Empty Barbell:

3 Bear Complex

Clean (3 x 3 @ 70-75% of 1RM Clean)

*All working sets should be Light…about 70-75% of 1-Rep Clean. This is Deload week, keep mechanics perfect!

(Week 7 of 8)

Metcon (Time)

“Cloudkicker”

4 Rounds:

7 Bear Complex (95/65)(RX+115/75)

400m Run

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

Goal (Fittest) → Fittest athletes should aim to finish this sub 12-13:00. This comes down to who is willing to push the run harder, because these athletes will all be keeping the barbell unbroken.

Goal (All) → Athletes should aim to keep this one under 15-16:00. Keep barbell light and focus on smooth transitions. Keep the run consistent!
-Scaled-

4 Rounds:

7 Bear Complex (45/35)

200m Run

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4/13/22 CrossFit Training Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

:30 Single Unders

10/10 Split Squats

10 Up Down Alt. Step-Ups

10 Alt. Sit Out & Press

1 Round:

:30 DU Taps

10 Alt. DB Curtsy Squats

10 Box Jumps

10 DB Russian Twists

Turkish Get Up (Build to a challenging 1L/1R!)

*Superset w/ Alt. Rotating Med ball toss 10-20 reps for speed

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

18 Min AMRAP:

100 Double Unders

30 Alt. DB Box Step-Ups (50/35)/(24/20)

30 Up-Down Box Jump Overs

100 Double Unders

30 Up-Down Box Jump Overs

30 Alt. DB Box Step-Ups

60 DB Swings

*Partner 1 works while P2 Holds DB in suitcase hold. When passing DB to partner, must hand off. DB must not come to rest on the ground or box at any time. If the DB is dropped, both athletes immediately perform a 100m run together before returning to the AMRAP.

Goal (Fittest) → The Double Unders should be completed within 1:30 or less. The Alt. DB Box Step-Ups should be smooth and steady, unbroken reps should be the goal here. The Up Down Box Jump Overs should also be completed with steady motion and take athletes less than 2:00. The DB Swings should be completed in just two sets.

Goal (All) → The Double Unders should be completed by or capped at 2:00. The Alt. DB Box Step-Ups should be completed in 1-3 sets. The Up Down Box Jump Overs should be completed with a steady motion and take athletes 2:30 at most. The DB Swings should be broken up into 4 sets.
-Scaled-

IN TEAMS OF 2…

18 Min AMRAP:

50 DU/Attempts or 150 Single Unders

30 Alt. DB Box Step-Ups (30/20)/(18/12)

30 Up-Down Box Jump Overs

50 DU/Attempts or 150 Single Unders

30 Up-Down Box Jump Overs

30 Alt. DB Box Step-Ups

60 DB Swings

read more →

4/12/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

10 PT

10 ATW

10 Bird Dogs

3 Wall Walks

Then, 2 Rounds w/ PVC or Empty Bar:

3 Muscle Cleans

10 Alt. Elbow Punches

3 Push Press

3 Split Jerks (Hold split :02)

Split Jerk (3 x 3 @ 70-75% of 1RM Jerk)

*All working sets should be Light…about 70-75% of 1-Rep Jerk. This is Deload week, keep mechanics perfect!

(Week 7 of 8)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

200m Run

7 SH2OH (135/95)

3 Wall Walks

Goal (Fittest) → Fittest should be looking to complete 5-6+ Rounds today. Should be able to complete the Run in 1:00 or less. Shoulder to Overhead should be unbroken and Wall Walks should be completed fast and smooth.

Goal (All) → All athletes should be completing 4-5+ Rounds today. Should be completing the Run under 1:15. Choose a weight that allows good form and unbroken sets of Shoulder to Overhead, breaking up into two quick sets in later rounds. Can’t complete a full wall walk? Scale to a half wall walk!
-Scaled-

15 Min AMRAP:

100-200m Run

7 SH2OH (95/65)

3 Wall Walks

read more →

4/11/22 CrossFit Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 JJ

10 Scap Push-Ups

20 Alt. High Plank Shoulder Taps

Hollow Hold-to-Superman game!

Then, 1 Round:

6 I-Y-T (with change plates)

12 Ring Face Pulls

12 Supinated Band Pull-Aparts

6/6 DB Snatch

Muscle-ups (Practice Muscle-Ups!)

Beginner: Feet-Elevated Ring Row, Low Ring MU Transition

Intermediate: Kipping Hips to Bar, Low Bar MU Transition

Advanced: Jumping MU, MU

Weighted Chin-Ups (4 x 6 AHAP)

Metcon (Time)

4 Rounds:

12 Ring Dips

20 TTB

12 Alt. DB Snatches (50/35)

5 Muscle-Ups

Goal (Fittest) → The goal for the Fittest today will be to get all 4 Rounds completed in 11:00 or less. Unbroken sets of Ring Dips and DB Snatches are expected. No more than 2 quick sets for TTB and MU.

Goal (All) → The goal for everybody is to finish in 13:00 or less. Focus on movement quality and Full ROM over speed. Break up movements into 2-3 sets with quick rest in between to keep moving!
-Scaled-

4 Rounds:

12 Box Dips

20 K2E or Lying Leg Raises

12 Alt. DB Snatches (30/20)

12 Ring Rows

read more →

4/10/22 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 2 Rounds:

:20 Single DB Strict Press

:20 Goblet Squat

:20 Alt. V-ups

:20 Single DB G2OH (hold on each end)

Metcon (Time)

EVERY 4:00 x 4 SETS:

30 DU

20 V-Ups

20 Alt. DB Hang Snatches

30 DU

Max Plank Hold in remaining time

-No Additional Rest b/t Sets-

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

read more →

4/9/22 CrossFit Workout South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

20 Plate Hops

10 Plate G2OH

10 Alt. Cossack Squats

6 Quad Heel Taps

1 Round:

8 Clean Deadlifts*

8 Alt. Elbow Punches*

8 Alt. Split Jerks (bodyweight)

8 Up-Down to Plate

1 Round:

6 Hang Muscle Cleans*

6 Strict Press*

6 Front Squat*

6 Jerks*

*Empty barbell.

Clean and Jerk (3 x 1 @ 90% of 1RM Clean and Jerk)

(Week 6 of 8)

Metcon (Time)

“Salt-N-Pepa”

FOR TIME (16:00 cap):

100 Up-Downs to Target*

*Target is 6 inches above standing reach. Every 1:00, beginning at 0:00, perform 3 Jerks (165/115)(RX+185/135)

Goal (Fittest) → Fittest are looking for sub 12-13:00. This is averaging 7-8 Up-Downs each minute before the Jerks.

Goal (All) → All athletes should aim to finish before the 16:00 time cap. This is an average 6-7 Up-Downs each minute before the Jerks. Make sure to choose a weight on the barbell that allows perfect form, even after fatigue of Up-Downs!
-Scaled-

FOR TIME (16:00 cap):

80 Up-Downs to Target*

*Target is 6 inches above standing reach. Every 1:00, beginning at 0:00, perform 3 Jerks (95/65)

read more →

4/8/22 CrossFit near Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Rowling!

Every athlete will get 3 attempts to row as close to 100m as possible. For every meter over or under (+ or -) 100m when the monitor stops counting, the athlete owes a burpee (Example: athlete rows 103m, must complete 3 burpees.) 5m penalty cap on each attempt.

Then, 1 Round:

20 Mt. Climbers

5 KB Deadlifts

5 KB Swings

10 KB Goblet Alt. Reverse Lunges

5 KB Swings

5 KB Deadlifts

*KB should be light enough to perform all reps in 1 set.

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

Run 2 Miles or Row 4k Meters*

120 Alt. Front Rack Lunges** (95/64)

120 KB Swings (53/35)

120 HRPU

Athletes can break up the work in any rep scheme and complete the work in any order. Both Partners can be working at the same time on separate movements (with the exception of run/row). Total reps must be completed.

*All running/rowing must be completed together. If rowing, one partner rows while the other rests. Partner-in-waiting is NOT working on other movements during row!

**FR Lunges comes from the ground and should be doable in at least sets of 10 when fresh. Athlete’s choice, FWD or REV.

Goal (Fittest) → Sub 32:00 for the fittest in the room! The key here is breaking the work up in a way that keeps you moving. Utilize the Hand Release Push-Ups to give the Legs and back a break during the only movement that doesn’t involve the posterior chain.

Goal (All) → Sub 35:00 for everyone! Run/Row can eat away at the most clock time, we should all be keeping these efforts at a 2:00-2:15 pace. The runs shouldn’t necessarily be the fastest, as that will negatively impact your other movements.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

Run 1 Mile or Row 2k Meters*

100 Alt. Front Rack Lunges** (45/35) or DB Goblet Lunges (25/15) or Bodyweight Lunges

100 KB Swings (26/18)

100 HRPU

read more →

4/7/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK

20 BK

10 Front Jacks

5 Up/Down Dog

10 Alt. Groiners

5 Wall-Facing Squats

2 Wall Walks

Then 2 Rounds 3 Reps w/ Empty Bar or PVC:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squat (Pause :02)

Overhead Squat (3-3-3-3)

*Weight starts Moderate, building to Heavy. Perfect mechanics. This is a supplemental strength session for our current cycle.

Metcon (AMRAP – Rounds and Reps)

17 Min AMRAP:

7 HSPU (RX+ Strict)

21 Wall Balls (20/14)

35 Sit-Ups

400m Run

Goal (Fittest) → Fittest should be shooting for 4+ Rounds today. Make sure you take on the Strict version of Handstand Push-Ups if you have them. No more than 2 Sets would be ideal. Keep Wall Balls to no more than 2 Sets. Sit-Ups should be fairly quick and smooth. Run should be done in under 2:00 minutes.

Goal (All) → All should be shooting for 3+ Rounds today. Pick a Handstand Push-Up option that can be completed in 2 sets…maybe 3 sets near the end of the workout. Keep Wall Balls to no more than 3 Sets. Sit-Ups should be steady and smooth. Runs should be completed right around the 2:00 minute mark.
-Scaled-

17 Min AMRAP:

7 Box HSPU, Pike Push Up, or DB Strict Press (30/20)

21 Wall Balls (14/10)

25 Sit-Ups

200m Run

read more →

4/6/22 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

JUMP ROPE WARM-UP:

20 Single Unders

10 Right Leg Singles

10 Left Leg Singles

20 Alt. Singles

10 Reverse Singles

10 Alt. Split Singles

10 Narrow/Wide Singles (scissor)

:20 DU practice

Then 2 Rounds:

7 Plyo Push Ups (slow eccentric, explosive concentric)

5 Hang Muscle Cleans*

10 Alt. Elbow Punches*

5 Hang Power Cleans (Hold catch :02)*

*Empty Bar.

Bench Press (5-4-3-3-3)

Start moderate and build to a heavy triple.

Metcon (Time)

FOR TIME:

3-6-9-12-9-6-3

Hang Power Clean (115/85)(RX+155/105)

30-40-50-60-50-40-30

Double Unders

Goal (Fittest) → Sub 10:00. This is meant to be fast and unbroken. Challenge your strong jump rope athletes to keep their DU’s unbroken as well. Sub 9:00 is very doable!

Goal (All) → Aim for sub 12:00. We want these athletes choosing a light weight so they can focus on good form and moving steadily through the workout.
-Scaled-

FOR TIME:

3-6-9-12-9-6-3

Hang Power Clean (95/65)

15-20-25-30-25-20-15

DU/Attempts*

*Or…

30-40-50-60-50-40-30

Single Unders

read more →

4/5/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

8 Push-Up to Down Dog

8 Cat Cows

8 Alt. Groiners

1 Round w/ Med Ball:

8 Alt. Cossack Squats

8 G2OH

8 Glute Bridges

1 Round w/ Empty Bar:

8 RDL

8 Bent Rows

8 SDHP

Deadlift (5-4-3-2)

Metcon (AMRAP – Rounds)

6 Min AMRAP:

6 DB Deadlifts (50/35)

8 Ball Slams (20/14)(RX+40/25)

8 Burpees

(Rest 2:00)

6 Min AMRAP:

6 Renegade Rows* (no push-up)

8 Ball Slams

8 Alt. DB Snatch

*1 Rep = Row L / Row R

Goal (Fittest) → Fittest should be shooting for 6+ Rounds per AMRAP. All movements should definitely be done unbroken and with some purpose. The 2:00 minute rest should be well earned today. Take advantage of pushing that transition from movement to movement.

Goal (All) → All athletes should be shooting for 4+ Rounds Per AMRAP. We want to make sure we can keep the DB movements to no more than 2 Sets. Should be able to move with control and pace between each movement.
-Scaled-

6 Min AMRAP:

6 DB Deadlifts (35/20)

8 Ball Slams (14/10)

8 Up-Downs

(Rest 2:00)

6 Min AMRAP:

6 Renegade Rows* (no push-up)

8 Ball Slams

8 Alt. DB Snatch

*1 Rep = Row L / Row R

read more →

4/4/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Row (Easy-Moderate Pace)

5 Up/Down Dog

Then, 1 Round:

6/6 Box Step Ups

10 Tuck-Ups

6/6 KB Goblet Step-Ups

:15 Bar Hang

6/6 Half Kneeling Bottoms Up KB Press

10 Strict Knees to Chest

Then 1 Round w/ Empty Bar:

10 Reps of Elbow Punch L + Elbow Punch Right + Push Press

Strict Press + Push Press (Build to a challenging set of (2 + 1))

Metcon (Calories)

16 Min EMOM:

MIN 1 – 16 KB Goblet Alt. Box Step-Ups (53/35)|(24/20)

MIN 2 – 15 TTB

MIN 3 – 14 Box Jumps

MIN 4 – Max Cal Row

(Score is Total Cals)

Goal (Fittest) → Athletes in this category are trying to hit 60-80 Calories total. MIN 1-3, just stay consistent and get all the reps in.

Goal (All) → All athletes are aiming to get 48-60 total Calories on the Rower. For MIN 1-3, athletes should pick a movement adjustment or rep scheme that they can consistently finish each round in :45-:50.
-Scaled-

16 Min EMOM:

MIN 1 – 14 KB Goblet Alt. Box Step-Ups (26/18)|(18/12)

MIN 2 – 13 K2E

/MIN 3 – 12 Box Jumps

MIN 4 – Max Cal Row

read more →

4/3/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run

Then, 3 Min AMRAP

30 Front Jacks

5 Burpees

30 Mt. Climbers

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

20 Alt. Single-leg V-Ups

20 Renegade Rows

20 Push Ups

1:00 Cardio Choice

(Rest 1:00)

12 Min AMRAP:

20 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)

20 Up-Down + Tall Jumps

20 Jumping Lunges

1:00 Cardio Choice

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

read more →

4/2/22 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then 2 Rounds:

10 Alt. Groiners

10 PVC PT

10 PVC Good Mornings

10 Alt. Cossack Squats (PVC on back)

Back Squat (3-3-3-3)

*Pause :02 first two reps.

Start moderate and build to a challenging set of 3.

WOD Warm Up

2 Rounds 3 Reps w/ PVC or Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squat

Hang Power Snatch

Ingrid (Time)

10 Rounds For Time:

3 Snatches (135/95 lb)

3 Burpees Over the Bar
To learn more about Ingrid click here
Goal (Fittest) → These athletes are aiming for sub 7:00. Focus on keeping the barbell unbroken for as long as possible with quick burpees.

Goal (All) → Aim for sub 12:00. Athletes should be able to perform each round in a 1:00 or less. Burpees should be smooth and nonstop.

-Scaled-

10 Rounds For Time:

3 Snatches (95/65) or 6 Alt. DB Snatches (30/20)

3 Up-Downs Over Bar

read more →

4/1/22 CrossFit New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

:15 of the following:

High Knees

Butt Kicks

Walk on Heels

Walk on Toes

Alt. Skip & Reach

Paused Jump Squat

Supinated Ring Row

Then 2 Rounds 5 Reps w/ Med Ball:

Deadlift (:03 eccentric)

Front Squat

Push Press

Supinated Pendlay Row (4 x 6 AHAP)

*Tempo @ 22X1

Or…

Practice Kipping Pull-Ups:

Beginner: Kipping Swings

Intermediate: Kipping Pull-Ups w/ Pause @ the top

Advanced: Butterfly

Metcon (Time)

4 Rounds:

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

(2:00 Rest b/t Rounds)

(Score is Slowest Round)

Goal (Fittest) → Fittest should be looking to complete in 24:00 minutes or less. Complete Run in 2:00 or less. Box Jumps and Wall Balls should definitely be unbroken today.

Goal (All) → All athletes should be looking to finish in the 26:00 – 28:00 minute range today. Complete Run in 2:30 or less. Box Jumps/Step Ups should be smooth and steady. Wall Balls should be done in no more than 3 Sets today.
-Scaled-

4 Rounds:

200m Run

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

30 Wall Balls (14/10)

(2:00 Rest b/t Rounds)

read more →

Max Snatch

Beacon MMA & CrossFit Turbocharged – Barbell Club

Weightlifting

A: Power Snatch (EMOM6 x 2)

Lighter weights – treat as a warm-up

B: Snatch (20-minutes to establish a Max Snatch)

C: Metcon (No Measure)

2 x (each side) Anti Rotational Alphabet with Red Band

read more →

3/31/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Coach Jon’s Clean & Jerk prep!

Split Jerk (5 x 2 @ 80-90% of 1RM)

(Week 5 of 8)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Goal (Fittest) → Really advanced athletes are looking at sub 2:00, your fittest should aim for 3-4:00. These athletes are doing big sets, possibly some singles to quickly finish off.

Goal (All) → For all athletes we want to see them get this anywhere between 5-8:00. Some will have set reps to continue to knock out as they chip away at this or quick singles the whole way through.

-Scaled-

Grace (95/65)

or

DB Grace (30/20)

Cool Down

400m Walk

read more →

3/30/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then, 2 Rounds:

10 Alt. Samson Stretches

8 Inchworms

10 Kipping Swings or Hollow Rocks

:30 Squat Hold

Then, 1 Round:

10 Air Squats @ 32X1

8 Push-ups (slow eccentric!)

10 Scap Pull-ups or Scap Ring Rows

Double-Unders (Learn the skill!)

*If proficient, 5:00 to test DU PR! Then, 5:00 to practice Reverse SU/DU or Triple Under!

Metcon (Time)

“Leading Ladies”

FOR TIME (25:00 Time Cap):

50-40-30-20-10

Double Unders

50-40-30-20-10

Sit-Ups

5-4-3-2-1

Rounds of “Cindy”*

*1 Round of “Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats.

Goal (Fittest) → Fittest athletes will be looking to finish this workout sub 19:00-21:00. All movement will look to remain unbroken and they should have a pace that remains intact through the entire workout. Each round of Cindy should take athletes around :45-1:05.

Goal (All) → All athletes will be looking to complete this workout within 21:00-25:00. Double Unders should be completed quickly with a few stoppages on the way. Sit-ups should be completed in 1-2 sets at most. Pull-ups should be completed unbroken. Push-ups in 1-2 sets and Air Squats completed unbroken.
-Scaled-

FOR TIME (25:00 Time Cap):

25-20-15-10-5*

DU Attempts

40-30-20-10-5

Sit-Ups or Flutter Kicks (L+R = 1 Rep)

3-3-3-2-1

Rounds of “Cindy”**

*1 Round of “Cindy” = 5 Pull-Ups or Jumping Pull-Ups + 10 HRPU + 15 Air Squats.

**Or…

50-40-30-20-10

Single Unders

read more →

3/29/22 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Row

Then, 2 Rounds w/ PVC or Empty Bar:

3 RDL (:03 eccentric)

3 Clean High Pulls

10 Alt. Elbow Punches

3 Hang Power Cleans (just below knee)(Hold catch :02)

Clean Pull + Power Clean (3 x (1 + 2) @ 70-80% of 1RM Clean)

(Week 5 of 8)

Metcon (AMRAP – Rounds and Reps)

Partner “Laura”

IN TEAMS OF 2, 21 MIN AMRAP:

30 Cal Row*

20 Burpees over Bar

10 Power Cleans (135/95)(RX+155/105)

*Rowers busy? Option to perform 1:00 Assault Bike or 200m Run.

To learn more about Laura https://www.crossfit.com/210213

Partner 1 works while Partner 2 Rests. Split work as needed.

Goal (Fittest) → 6+ Rounds. Each round will feel like an all out sprint! Maintaining the same splits will be the biggest challenge, but as long as the Rows remain ~ :45 with a quick transition to fast Burpees, and the Power Cleans go unbroken, we should be able to hit this!

Goal (All) → 5+ Rounds. Each round should remain under 2:00 of working time. 1:00 on the Row, leaving 1:00 to complete both the Burpees/Up-Downs and the Cleans. Should choose a load that allows 5 unbroken reps of the Power Clean.
-Scaled-

IN TEAMS OF 2, 21 MIN AMRAP:

20 Cal Row*

20 Up-Downs over Bar

10 Power Cleans (95/65)

Partner 1 works while Partner 2 Rests. Split work as needed.

*Rowers busy? Option to perform 1:00 Assault Bike or 200m Run.

read more →

3/28/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 JJ

Then 1 Round:

6/6 SA Ring Row

12 Tuck-Ups

8 Scap Pull-Ups

10 Alt. Lunge + Reach

Then 2 Rounds w/ Light-Moderate KB

3/3 KB Deadlift

3/3 KB Swing

3/3 KB Strict Press

3/3 KB Push Press

Push Press (3 x 4 @ 75-80% of 1RM Jerk)

(Week 5 of 8)

Metcon (Time)

4 Rounds:

15 KB Swings (53/35)(RX+70/53)

10 TTB

21 Alt. OH Lunges (45/25)

200m run

Goal (Fittest) → The goal for the Fittest is going to be 10:00-14:00 or faster. Focus on keeping a pace you can maintain for the first few Rounds and pick it up towards the end. 2:30-3:30 Rds is the pace to hold. Steady pace and quick transitions are key!

Goal (All) → The goal for all of our athletes is to finish this workout in 12:00-16:00 or faster. This workout is a continuous GRIND we are trying to find a challenging pace, but one we can hold for the whole workout. A 3:00-4:00 per Round pace is where you want to be at.
-Scaled-

4 Rounds:

15 KB Swings (26/18)

10 K2E

21 Alt. OH Lunges (15/5)

200m run

read more →

3/27/22 CrossFit Sunday Sweat, At-Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

:30 Bear Crawl

10 Bootstrappers

Then 2 Rounds:

10 Hollow Rocks

5 Single DB Front Squats

5 Single DB Push Press

Metcon (No Measure)

2 SETS

E2MOM x 10 MINUTES

10 Alt. Sit Throughs

10 Single DB Hollow Flutter Kicks* (https://www.youtube.com/watch?v=YiNUKCqvpAU)

10 Single DB Thrusters

(Rest 1:00 b/t Sets)

*L+R = 1 Rep

**Total Workout Time = 21:00

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

read more →

3/26/22 CrossFit Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Pizza Delivery

Then, 1 Round:

10 Air Squats

10 Alt. Box Step-ups

:30 Walk on Toes

10 Partner Push Ups

:30 Single Unders

10 Floor Press (Empty Bar)

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Muscle Clean

10 Alt. Elbow Punches

3 Hang Power Clean

Bench Press (11-9-7-5)

*Start Moderate & Build to Heavy.

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

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

8 Up-Down Box Jump Overs (24/20)

40 DU

(Rest 2:00)

6 Min AMRAP:

6 Hang Power Clean

6 Up-Down Box Jump Overs

40 DU

(Rest 1:00)

4 Min AMRAP:

4 Hang Power Clean

4 Up-Down Box Jump Overs (24/20)

40 DU

Goal (Fittest) → For each AMRAP our fittest athletes should be looking to complete 3.5-4+ rounds and remain unbroken the whole way throughout. The Double Unders should be completed in :30 or less each set.

Goal (All) → For each AMRAP all athletes should be looking to complete 3+ rounds. Choose a load that allows smooth, consistent, and unbroken Hang Power Cleans, with major focus on proper form! The Double Unders modification should be completed in :30 or less each set.
-Scaled-

Hang Power Clean (75/50)

Up-Down Box Jump/Step Over (18/12)

20 DU/Attemps or 50 SU

read more →

3/25/22 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Up/Down Dog

10 Up-Downs

10 Alt. Cossack Squats

5 Scap Pull Ups or Scap Ring Rows

10 Alt. Curtsy Squats

5 Straight Leg Sit Ups

10 Kipping Swings

Then 1 Round w/ PVC or Empty Bar:

8 Sumo-Stance RDL

8 Sumo-Stance Good Mornings

Sumo Deadlift (5-5-3-3-3)

Metcon (Time)

FOR TIME:

50 KB Swings (53/35)(RX+70/53)

25 Pull-Ups

50 KB Alt. Goblet Lunges

30 TTB

25 KB Alt. Goblet Lunges

50 Pull-Ups

25 KB Swings

Goal (Fittest) → Fittest are looking to complete today’s workout around 10:00 – 11:00 minutes. Round of 25 Pull Ups in 1-2 sets, round of 50 in 2-4 sets. Quick Shakeout on the KB Alt. Goblet Lunges, but could go unbroken if you needed too. Same for TTB.

Goal (All) → All athletes should be looking to complete today’s workout under 13:00 minutes. Both the Pull-Ups and K2E should be done in 2-4 Sets. Picking controlled numbers that you can move through. The KB Alt. Goblet Lunge should be done in 2-3 Sets. Pick movements and loads that allow you to chip away at the number of reps assigned.
-Scaled-

FOR TIME:

30 KB Swings (26/18)

30 Jumping Pull-Ups or Ring Rows

30 KB Alt. Goblet Lunges or BW Alt. Lunges

30 K2E

30 KB Alt. Goblet Lunges or BW Alt. Lunges

30 Jumping Pull-Ups or Ring Rows

30 KB Swings

read more →

3/24/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 Mt. Climbers

Then, 1 Round:

4/4 Samson Stretch

6/6 Box Step Ups

4 Inchworms

Then, 1 Round:

2 Wall Walks

6 Box Jumps

Handstand Push-ups (Practice the skill!)

Perform 3-5 Reps of HSPU*

Then, superset with gradually increasing attempts of max height box jump!

*Progressions*

Beginner – Pike Push Up

Intermediate – Box HSPU, or Wall Walk

Advanced – HSPU (Kipping or Strict) or Deficit HSPU

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (AMRAP – Rounds and Reps)

20 Min EMOM:

MIN 1&2 – 400m Run

MIN 3&4 – AMRAP of 5 Box Jumps (24/20) + 5 Strict HSPU or DB Push Press (50/35)

MIN 5 – Rest

Goal (Fittest) → The goal for the Fittest should be to finish each Run interval in 1:30-1:45 or faster if possible. For the AMRAP these athletes should strive for 3.5 – 4.5 RDS. 2:00 AMRAP so transitions have to be ultra quick. Box Jumps and HSPU stations should be right next to each other.

Goal (All) → The Goal for all is to finish the Run in that 2:00 time cap or scale appropriately to allow this. For the AMRAP 2.5 – 3.5 RDS would be a solid score.
-Scaled-

20 Min EMOM:

MIN 1&2 – 200-300m Run

MIN 3&4 – AMRAP of 5 Box Jumps or Alt. Step Ups (18/12) + 5 Box HSPU or DB Push Press (30/20)

MIN 5 – Rest

read more →

3/23/22 CrossFit Training Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 JJ

Team KB Tap Relay!

2:00 Front Rack/Thoracic Mobility

Then 2 Rounds w/ PVC or Empty Bar:

3 RDL (:03 eccentric)

3 Clean High Pulls

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans (pause :02 just below knee)

Power Clean (1 x 1)

15:00 to build to a heavy single.

(Week 4 of 8)

Metcon (Time)

5 Rounds:

12 Burpees Over Bar

9 Hang Power Cleans (135/95)(RX+165/115)

Goal (Fittest)* → Sub 9:00 for the fittest. These athletes will go unbroken from start to finish. The key here for those faster times is pushing the burpee pace and a quick transition to the barbell.

*Goal (All)* → Goal is sub 11:00. Leave the Up-Downs behind and challenge yourself with burpees today! Find a weight for power cleans that allows great form and unbroken reps to start, but breaking them up into two sets for rounds 3+.
-Scaled-

5 Rounds:

8 Burpees Over Bar

9 Hang Power Cleans (105/70)

read more →

3/22/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

10 Band Pull Aparts

Then 2 Rounds:

5/5 SA Ring Rows

5/5 SA DB Deadlift

5 Kipping Swings or Hollow Rocks

5/5 SA DB Upright Row

5 Jumping Pull Ups

Weighted Pull-ups (3 x 5 AHAP)

*Superset w/ 6-10 DB Pullovers.

Metcon (Time)

FOR TIME:

22-18-14-10-6

Alt. DB Snatch (50/35)

11-9-7-5-3

Bar Muscle-Up

Goal (Fittest) → Your fittest are aiming for sub 11:00. Unbroken on the DB Snatches and big sets of the BMU. Your MU ninjas may go unbroken on this one.

Goal (All) → The goal is Sub 13:00. This will vary for athletes that are reducing the MU reps or going with their adjusted movement option. This should be their most challenging Pull-Up option for those that are not performing the BMU.
-Scaled-

FOR TIME:

22-18-14-10-6

Alt. DB Snatch (30/20)

11-9-7-5-3*

Jumping MU or Up-Down Pull Up

*Option for MU w/ reduced reps: 9-7-5-3-1

read more →

3/21/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

1:00 Row @ Mod Pace

10 Push-Up to Down Dog

10 Cat Cows

10 Moose Antlers

10 Alt. V-Ups

Then 2 Rounds w/ PVC or Empty Bar:

3 RDL

3 Muscle Cleans

10 Alt. Elbow Punches

3 Push Press

3 Split Jerk (Hold Dip :02)

Split Jerk (1 x 1)

15:00 to build to a heavy single.

(Week 4 of 8)

Metcon (Weight)

16 Min EMOM:

Min 1 – 250m Row (:50 cap)

Min 2 – 10 HRPU*

Min 3 – 7 Push Jerks (95/65)(RX+135/95)

Min 4 – :45 Low Plank Hold

*Increase by 5-Reps Every Round.

Goal (Fittest) → Fittest should be pushing for RX+ weight on the Barbell and going unbroken. Each round you should be looking to add about :10 – :20 seconds due to the additional 5 Hand Release Push-Ups. Row should be done at :40 or under.

Goal (All) → Athletes should find weight that allows Push Jerks to be completed in 1 set with perfect form. Looking to add about :10-15 seconds to each round as the Hand Release Push-Ups progress. Row should be done by :50 mark.
-Scaled-

16 Min EMOM:

Min 1 – 200m Row (:50 cap)

Min 2 – 10 HRPU*

Min 3 – 7 Push Jerks (85/60)

Min 4 – :30 Low Plank Hold

*Increase by 2-Reps Every Round.

read more →

3/20/22 CrossFit Sunday Sweat – Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 2 Rounds:

10 Alt. High Plank Shoulder Taps

10 Bicycle Crunches

10 Mt. Climbers

Then, 2 Rounds w/ Light DB:

5 DB Front Squats

5 DB Push Press

Metcon (AMRAP – Reps)

TABATA, 8 SETS (:20 ON / :10 REST)*

TABATA 1 – Cross-Body Mt. Climbers (L+R= 1 Rep)

TABATA 2 – Single DB Thrusters

TABATA 3 – Cardio Choice

TABATA 4 – Alt. DB Halos (https://www.youtube.com/watch?v=o9OszDfC39E)

-Rest 1:00 b/t Tabatas-

*Complete 8 sets of one Tabata before moving to the next one

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

read more →

3/19/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

5 Inch Worms

Then 2 Rounds:

5 Slow Plate Goblet Squats w/ Pause in the bottom

5/5 Plate Single Leg RDL

10 Glute Bridges w/ Pause in the top

10 Plate Sumo Deadlifts

Deadlift (15:00 to build to 1-Rep of RD6 weight.)

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

20 Min AMRAP**

20 Deadlifts*

20 Up-Downs Over Bar

30 Partner Sit-Ups

*Rounds 1+2: (135/95)

Rounds 3+4: (155/105)

Rounds 5+6: (185/135)

Rounds 6+Beyond: (225/155)

**Partner 1 works while Partner 2 rests. Split Work as needed. Partner Sit-Ups are performed together for 30 reps total and p artners interlock heels.

Goal (Fittest) → 8+ Rounds. Athletes getting into this range are cruising on the Deadlifts, going unbroken throughout most of the workout, maybe breaking on the final prescribed weight to preserve the back!

Goal (All) → Around 6 rounds is a solid effort, breaking the work up early, and setting into a steady pace throughout the workout.
-Scaled-

IN TEAMS OF 2…

20 Min AMRAP**

10 Deadlifts*

15 Up-Downs Over Bar

20 Partner Sit-Ups

*Rounds 1+2: (95/65)

Rounds 3+4: (115/80)

Rounds 5+6: (135/95)

Rounds 6+Beyond: (155/105)

read more →

3/18/22 CrossFit Haddonfield Collingswood Marlton Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up/Down Dog

10 Alt. Cossack Squats

:30 Squat Hold

2 Rounds:

1 Wall Walk

5/5 DB High Pull (RD2: DB Snatch)

10 Scap Pull-Ups or Scap Ring Rows

10 Kipping Swings or Hollow Rocks

Handstand Walk (Learn the skill!)

15 minutes to work on the following:

*Progressions*

Beginner: Kick-Up Drills, Bear Crawl, Box Rotation, Headstand

Intermediate: Wall/Partner-Assisted HS Hold, Wall-Assisted HS Hold w/ Alt. Shoulder Taps, Partner-Assisted HS Walk

Advanced: Unassisted HS Hold, HS Walk (+ obstacles)

Metcon (Time)

FOR TIME:

10-15-20-25-30

Alt. DB Snatches (35/30)(RX+50/35)

20-20-20-20-20

Air Squats

15-15-15-15-15

C2B Pull Ups

Goal (Fittest) → Fittest athletes should be looking to achieve sub 14:00 for this workout. They should aim for unbroken reps almost entirely. Air Squats should be unbroken and completed around :30 or less. Chest to Bar Pull-ups should be completed 1-2 sets with a quick break in between.

Goal (All) → Everyone else should look to complete this workout under 15:00. They should aim to complete DB Snatches in smooth sets. Air Squats should take 2 sets max. Pull-ups should be completed 2-3 sets with a quick break in between.
-Scaled-

FOR TIME:

10-15-20-25-30

Alt. DB Snatches (25/15)

15-15-15-15-15

Air Squats

10-10-10-10-10

Pull Ups, Jumping Pull Ups, or Ring Rows

read more →

3/17/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

8 Min EMOM:

MIN 1 – :45 JJ

MIN 2 – 5 Scap Push-ups + 5 Push-Ups

MIN 3 – 6-10 Hanging Knee Raises

MIN 4 – 3 Rope Walks

Then 2 Rounds w/ PVC or Empty Bar:

3 Hang Muscle Clean

8 Alt. Elbow Punches

3 Hang Power Clean

3 Strict Press

Bench Press (3 x 4 @ 85-90% of 4RM)

*Pause :02 @ chest

Metcon (Time)

“Pot O’ Gold”

FOR TIME:

25 Burpees

400m Run

5 Rope Climbs

25 Push Press (95/65)(RX+115/80)

800m Run

25 Push Press

5 Rope Climbs

400m Run

25 Burpees

Goal (Fittest) → The goal for the fittest should be around 17:00. Keeping the set of 25 Burpees and 200m Run sub 3:00. The Push Press should be 1-2 sets. Rope Climbs need to be smooth here, brief rests between each rep. For 800m Run, strive to keep this 3:30-4:00.

Goal (All) → 20:00 or less. The set of 25 Burpees/Up-Downs should take no longer than 3:30. The Push Press should be kept to 2-3 sets max, so choose a load accordingly that allows perfect form even in later rep! Smooth and comfortable on the Rope Climb/Walks. 400m Run should be capped at 4:00.
-Scaled-

FOR TIME:

25 Up-Downs

200m Run (2:30 cap)

5 Rope Walks

25 Push Press (65/45) or DB Push Press (25/15)

400m Run (4:00 cap)

25 Push Press or DB Push Press

5 Rope Walks

200m Run (2:30 cap)

25 Up-Downs

read more →

3/16/22 CrossFit Training Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

:30 Row (Arms Only)

10 Alt. Box Step Ups

10 Supermans

:30 Row (Legs Only)

8 Alt. Lateral Box Step Overs

8 RDL

1:00 Row (Full Stroke)

6 Alt. Lunges

6 Box Jumps

6 Pendlay Row (Hold :02)

Pendlay Row (15:00 to build to a heavy set of 5 reps.)

Metcon (Time)

5 Rounds:

16 Alt. DB Step-Ups (35/20)/(24/20)

16 Box Jump Overs

16 Cal Row

(Rest 1:00 b/t Rounds)

Goal (Fittest) → 18:00 or less including rest. Fast, unbroken movement on the Step-Ups and BJOs. Under 1:00 to complete row.

Goal (All) → 20:00 or less including rest. Find a moderate pace to allow athletes to keep moving until rest period. Break BJOs into 2-3 sets max. 1:15 or less to complete row.
-Scaled-

4 Rounds:

16 Alt. DB Step-Ups (20/15)/(18/12)

16 Box Jump Overs

16 Cal Row

(Rest 1:00 b/t Rounds)

read more →

3/15/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery

2:00 Front Rack/Throacic Mobility

Then 1 Round:

5 Bootstrappers

10 PT

5 Paused Jump Squats

5 Split Jerks w/ PVC

Then 2 Rounds w/ Empty Bar or PVC

3 Hang Muscle Clean (:03 Eccentric)

10 Alt. Elbow Punches

3 Hang Power Clean + Front Squat

3 Push Press

3 Split Jerk

Power Clean + Hang Clean + Split Jerk (Build to a Heavy Set of Complex (1+1+1))

(Week 3 of 8)

Metcon (Time)

FOR TIME

27-21-15-9

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

Ring Dip or HRPU

Goal (Fittest) → Fittest should be going sub 12:00 minutes here today. Should be able to hold on to the Barbell for 8+ Reps throughout. Look to complete larger Sets on the Dips or Hand Release Push-Ups as well. If you haven’t done this with Strict Dips, look to add that challenge today.

Goal (All) → All athletes should be completing this in under 15:00 minutes. Looking for a barbell weight we can do 5-7+ Reps at a time with solid form. Starting off strong, but having the ability to adjust to smaller and quicker Sets as needed. Breaking up the Dips or Hand Release Push-Ups to sets that work best for the individual. Keeping it moving and steady. Dips ideally 3-5 and Hand Release Push-Ups 7+.
-Scaled-

FOR TIME

21-15-12-9

Power Clean (75/55)

Box Dip or HRPU

read more →

3/14/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

10 Alt. Bird Dogs

Then, 2 Rounds:

10 Alt. Groiners

8 Alt. Curtsy Squats

6/6 SL Glute Bridges

4 MB Thrusters

Back Squat (6-6-6)

Tempo @ 32X1

Metcon (Time)

4 Rounds:

15 Up-Downs

40 Unbroken Wall Balls (20/14)*

(Rest 1:30 b/t Rounds)

*Anytime athletes breaks by dropping ball or stopping the unbroken reps, must run 100m then continue the set.

Goal (Fittest) → Fittest should be looking to keep both the Up-Downs and Wall Balls Unbroken. If they do break on the Wall Balls the Run should be completed under :30 seconds. 14:00 minutes or less on this one.

Goal (All) → All athletes should be looking to complete the Up-Downs in 2 Sets max. Our Wall Balls should be completed in no more than 2 Sets ideally. Runs should be done at :30 or less. Look to complete under 16:00 today.
-Scaled-

4 Rounds:

10 Up-Downs

40 Wall Balls (14/20)

(Rest 1:30 b/t Rounds)

read more →

3/13/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 6 Min EMOM:

Min 1 – 10 Alt. Curtsy Squats

Min 2 – 10 DBL DB Swings

Min 3 – 10 Alt. DB Snatches

Metcon (AMRAP – Rounds and Reps)

5 Rounds…

4 Min AMRAP:

20 Mt. Climbers (L+R = 1 Rep)

3 DB Devil’s Press (50/35)

10 Alt. Skater Hops

3 DB Devil’s Press

(Rest 1:00 b/t Rounds)
-Scaled-

DB (30/20)

Cool Down

FLOW STRETCHING

2:00 Down Dog

2:00 Twisted Cross (R)

2:00 Seated Fold Forward

2:00 Twisted Cross (L)

2:00 Pigeon (1:00 each side)

1:00 Standing Knee Hug (R)

1:00 Standing Knee Hug (L)

read more →

3/12/22 CrossFit Open Workout 22.3 (9AM CLASS, 10AM OPEN)

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 JJ

5 Up/Down Dog

Partner Single Under Race! (Best of 3)

Then, 1 Round:

5 Scap Pull Ups or Scap Ring Rows

5 Air Squats @ 32X1

5 Hang Muscle Cleans

1 Round:

5 Kipping Swings or Hollow Rocks

5 Front Squats (with 2L/2R Elbow Punch at top)

5 Push Press

1 Round:

5 Jumping Pull Ups or Ring Rows

5 Hang Power Cleans

5 Thrusters

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here

CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time)

For time:

21 jumping chin-over-bar pull-ups

42 single-unders

21 thrusters (weight 1)

18 chin-over-bar pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 45 lb, then 55 lb, then 65 lb

M: 65 lb, then 85 lb, then 105 lb
To learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here

Metcon (Time)

“NON-OPEN OPTION”

For time:

21 jumping pull ups or ring rows

42 single-unders

21 db thrusters (30/20)

18 jumping pull ups or ring rows

36 single-unders

18 db thrusters

15 jumping pull ups or ring rows

30 single-unders

15 db thrusters

Time cap: 12 minutes

read more →

3/11/22 CrossFit Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then, 1 Round:

10 Boot Strappers

20 Alt. High Plank Shoulder Taps

10 Tuck Ups

20 Mt. Climbers

8 Alt. Sit Thrus

6 Air Squats

6 Up-Downs

Turkish Get Up (10 Min to find a challenging 1L/1R!)

Metcon (No Measure)

10 Min EMOM:

MIN 1 — AMRAP of 4 Alt. Sit-Thrus + 4 Air Squats

MIN 2 — :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

(Rest 3:00)

10 Min EMOM:

MIN 1 — AMRAP of 4 DB Russian Twists (20/10)* + 4 Alt. Jump Lunges

MIN 2 — :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

*L+R = 1 Rep. Option to complete w/ just bodyweight.

Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.3 tomorrow!

Goal (Fittest) → Approach for today’s workout depends on how you are considering handling the Open. If you want a great workout today…push the cardio today and go fast on all the other movements. Aim to get into 4 Rounds or more during AMRAPs. The effort should be on keeping the intensity high and fast transitions. If you want a prep workout to stay fresh for tomorrow…go through the motions and move for quality the entire workout.

Goal (All) → Focus on quality and a challenging pace, and aim to get into 3 Rounds during AMRAPs. The effort should be on the quality of the movement even when they start to feel the fatigue. If your goal is to be 100% for tomorrow…go through the motions and move for quality the entire workout.
-Scaled-

10 Min EMOM:

MIN 1 — AMRAP of 4 Alt. Sit-Thrus + 4 Air Squats

MIN 2 — :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

(Rest 3:00)

10 Min EMOM:

MIN 1 — AMRAP of 4 Russian Twists (10/5)* + 4 Alt. Lunges (no jump)

MIN 2 — :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

*L+R = 1 Rep. Option to complete w/ just bodyweight.

Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.3 tomorrow!

read more →

3/10/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms

10 Alt. Cossack Squats

5 Up-Downs

10 Partner Push-Ups

10 Partner Underhand MB Tosses

Then 2 Rounds w/ PVC or Empty Bar:

5 Sumo-Stance RDL

5 Sumo-Stance Good Mornings

Sumo Deadlift (2-2-2-2-2)

*Compare to 1/27/22.

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

18 Min AMRAP:

7 Burpees

11 Push-Ups

22 KB Swings (53/35)(RX+70/53)

*Partner 1 Works on the Burpees and Push-Ups while P2 performs the KB Swings. 1 Round = Both partners performing all the reps. The KB may not touch the floor! If the KB Touches the floor, both athletes must perform a 100m Partner run before resuming.

(Score is Rounds + Reps)

Goal (Fittest) → Fittest can get into 8+ rounds here going fast and unbroken. All engine for this one!

Goal (All) → Everyone should aim to be getting to the 6 round mark. Take rest as needed, but look to find an average pace both partners can sustain! Break the KB swings up into 2-3 sets!
-Scaled-

IN TEAMS OF 2…

18 Min AMRAP:

7 Up-Downs

11 Band-Assisted Push-Ups or HRPU

22 KB Swings (26/18)

*Partner 1 Works on the Burpees and Push-Ups while P2 performs the KB Swings. 1 Round = Both partners performing all the reps. The KB may not touch the floor! If the KB Touches the floor, both athletes must perform a 100m Partner run before resuming.

read more →

3/9/22 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Partner Plate Race! (Best of 3)

Then, 8 Min EMOM:

MIN 1 – :40 Single Unders

MIN 2 – 8 Push-Ups on DBs*

MIN 3 – 5 Scap Pull Ups or Scap Ring Rows + 5-10 Hanging Knee Raises

MIN 4 – 8 Alt. (No Push-Up) Renegade Row**

*Athletes can also perform the Push-Up on their Knees

**Use DBs that are 50-60% of Workout Weight. Athletes start in a high plank. They will row the DB same action as a Ring Row and alternate arms (this will be 4 per arm)

Weighted Pull-ups (4 x 5-8 Strict Pull-Ups @ 2211)

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

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – 50 DU*

MIN 2 – 15 TTB*

MIN 3 – Max DB (No Push-Up) Renegade Rows** (50/35)

MIN 4 – Rest

*All work in MIN 1 & 2 must be completed by :50 mark.

**L+R = 1 Rep

(Score is round w/ fewest reps)

Goal (Fittest) → The Fittest should be shooting for unbroken reps. Challenge them to get both Double Unders and Toes To Bar done in under :30. 6+ Reps on the Renegade Row is the goal, aim to earn each rest minute and really push the Renegade Row through the whole EMOM.

Goal (All) → Complete the reps of the EMOM in 2-3 Sets. If you can’t get all the reps for the EMOM, find a challenging number to reach in :50, try to get that number every round. 3-6+ Reps on the Renegade Row. Stay consistent with the reps through all of the rounds.
-Scaled-

16 Min EMOM:

MIN 1 – 25 DU/Attempts or 50 Single Unders

MIN 2 – 10-15 K2E

MIN 3 – Max DB Renegade Rows* (30/20)

MIN 4 – Rest

*All work in MIN 1 & 2 must be completed by :50 mark.

*L+R = 1 Rep

(Score is round w/ fewest reps)

read more →

3/8/22 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 JJ

10 Cat Cow

8 Cuban Press (light plates)

10 Alt. High Plank Shoulder Taps

8 Push Up to Down Dog

Then, 2 Rounds w/ PVC or Empty Bar:

3 Muscle Clean

10 Alt. Elbow Punches

3 Strict Press

3 Push Press

3 Push Jerk (Fast drop, pause :02 in catch)

Push Jerk (4 x 2 @ 85% 1RM)

*Bar comes from the rack.

(Week 2 of 8)

Metcon (AMRAP – Reps)

ON A 15:00 RUNNING CLOCK…

50 Push Jerks (115/75)(RX+155/105)

100 Burpees Over Bar

Max Wall Balls (20/14) in time remaining…

*Partition the Push Jerks & Burpees in any reps or order to complete all 150 reps.

(Score is Reps of Wall Ball)

Goal (Fittest) → Fittest should be looking to have about 4:00 minutes or more to accumulate Wall Balls. Being able to do confident sets of 5-7 at minimum for the Push Jerk and smooth yet fast during the Burpees Over Bar.

Goal (All) → All athletes should be looking to have about 2:00 minutes or more on the Wall Balls. Use a Barbell weight we can get at least 5 Reps with great form! Burpees/Up-Downs should be steady and consistent. Looking to build pace as you progress.
-Scaled-

ON A 15:00 RUNNING CLOCK…

8 Rounds:

5 Push Jerks (95/65)

10 Up-Downs Over Bar

Max Wall Balls (14/10) in time remaining…

read more →

3/7/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

10 Alt. Box Step Overs

10 Alt. SL V-Ups

5 Box Jumps

5 V-Ups

Then 2 Rounds w/ PVC or Empty Bar:

3 RDL

3 Clean High Pull

3 Hang Power Cleans

10 Alt. Elbow Punches

3 Front Squats @ 32X1

Clean Pull + Power Clean (4 x 2 Reps of Complex @ 80-85% of 1RM Clean)

*Quick Rest b/t Reps & Rest as Needed b/t Sets.

*Each Rep = 1+1.

(Week 2 of 8)

Metcon (Time)

3 Rounds:

400m Run

10 Hang Power Clean (95/65)

30 Sit-Ups

10 Hang Squat Clean

10 Box Jumps (30/24)

Goal (Fittest) → Fittest should be looking to complete 13:00 minutes or less. Run should be completed in under 2:00 minutes here. All variations of the Hang Clean (Power & Squat) should be fast and unbroken. No rest during the Sit-Ups besides trying to shake out those Legs. Keep the Box Jumps smooth and fast here.

Goal (All) → All athletes should be looking to complete between 14:00-16:00 minutes today. Run should be completed in no more than 2:15 today. Break up the Cleans into two sets. Keep the Sit-Ups and Box Jumps/Step Ups steady here.
-Scaled-

3 Rounds:

200m Run (2:15 cap)

10 Hang Power Clean (65/45)

20 Sit-Ups or Tuck Ups

10 Hang Squat Clean or 5 Hang Power Clean + 5 Front Squat

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

read more →

3/6/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

ON A 5:00 RUNNING CLOCK…

:30 Alt. Knees to Chest

:30 Alt. Leg Swings

:30 Low-to-High Plank

:30 Alt. Lunges

:30 Bootrappers

:30 Broad Jumps

Cardio Choice Until End.

Metcon (AMRAP – Reps)

4 SETS FOR MAX REPS:

1:00 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)

1:00 DB Goblet Squat

1:00 Low Plank

(Rest 1:00 b/t Sets)

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

read more →

3/5/22 CrossFit Open Workout 22.2 (9AM CLASS, 10AM OPEN)

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

5 Inch Worms

Then, 2 Rounds:

10 PVC Kang Squats (https://www.youtube.com/watch?v=p2cQp1aAWjc)

8 Up-Downs (RD2: Burpees)

6 Alt. Groiners w/ Thoracic Twist

4 RDL (:03 eccentric) (empty bar)

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here

CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 95-lb Barbell, may step over on burpees

M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here

Metcon (AMRAP – Rounds and Reps)

“NON-OPEN OPTION”

10 Min AMRAP:

6 Deadlifts (155/105)

6 Bar Facing Burpees

100m Run

read more →

3/4/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Pizza Delivery!

Then 2 Rounds:

10 JJ

8 Med Ball G2O

10 Alt. High Plank Shoulder Taps

8 Russian Twists (L + R = 1 Rep)

4 DBL KB Deadlifts + :10 Farmers Hold

Farmer’s Carry (1 x 2 Lengths)

-15 min to find challenging weight for 2 lengths of gym floor!

-Always starts with a perfect deadlift!

Metcon (No Measure)

10 Min EMOM:

MIN 1 — AMRAP of 4 Mt. Climbers* + 4 MB Ground to Overhead (20/14)(RX+40/25)

MIN 2 — :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

*L+R = 1 Rep. Can rest hands on Med Ball or floor, athlete choice.

(Rest 3:00)

10 Min EMOM:

MIN 1 — AMRAP of 4 MB Sit-ups + 4 Lateral Ball Slams**

MIN 2 — :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

** https://www.youtube.com/watch?v=aKsshoobH2E

Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.2 tomorrow!

Goal (Fittest) → Approach for today’s workout depends on how you are considering handling the Open. If you want a great workout today…push the cardio today and go fast on all the other movements. Aim to get into 4 Rounds or more during AMRAPs. The effort should be on keeping the intensity high and fast transitions. If you want a prep workout to stay fresh for tomorrow…go through the motions and move for quality the entire workout.

Goal (All) → Focus on quality and a challenging pace, and aim to get into 3 Rounds during AMRAPs. The effort should be on the quality of the movement even when they start to feel the fatigue. If your goal is to be 100% for tomorrow…go through the motions and move for quality the entire workout.
-Scaled-

Use Med Ball (14/10)

Sub Bodyweight Sit Ups for MB Sit Ups!

Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.2 tomorrow!

read more →

3/3/22 CrossFit Training New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Band Pull-Aparts

10 Pike Push-Ups

5 Slow Banded Good Mornings

1:00 Row

Then, 1 Round:

10 RDL

10 Scap Pull Ups or Scap Ring Rows

5 Jumping Pull Ups (slow eccentric!)

1:00 Jump Rope

Weighted Pull-ups (8-6-4-2)

*Start moderate-light, increase weight every set, and build to heavy set of 2.

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

ON A 4:00 RUNNING CLOCK…

Alt. Max Reps of Double Unders for :30

Immediately Into…

16 Min AMRAP:

3 Wall Walks (RX+ 9 HSPU)

9 Hang Power Cleans (115/80)(RX+135/95)

12 Cal Row

*Partner 1 works while Partner 2 rests. For the DU, P1 works for :30 then P2 works for :30 until 4:00 lapses. For the AMRAP, Partners will alternate every movement. P1 performs Wall Walks, P2 performs Hang Power Cleans, P1 performs Row, P2 performs Wall Walks, etc. Only 1 athlete is working at a time.

Goal (Fittest) → 6+ Rounds is a tough and challenging pace to maintain while performing Wall Walks. If you’re a HSPU ninja and you opt with those, you could get into the 7+ Round range.

Goal (All) → 5 Rounds +. Every movement should stay under 1:00 of work, averaging 3:00 per round. The Hang Power Cleans will be faster, the Wall Walks/HSPU may be slower, and the row (including transitions) should be 1:00.
-Scaled-

IN TEAMS OF 2…

ON A 4:00 RUNNING CLOCK…

Alt. Max Reps of DU Attempts or Single Unders for :30

Immediately Into…

16 Min AMRAP:

3 Wall Walks

9 Hang Power Cleans (95/65)

10 Cal Row

read more →

3/2/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

250m Row

Then 1 Round:

8 Alt. PVC Pass Through Lunges

6/6 ½ Kneeling Bottoms Up KB Press (Light)

6/6 SL Glute Bridges

Then 2 Rounds w/ PVC or Empty Barbell:

3 RDL

3 Muscle Cleans

10 Alt. Elbow Punches

3 Strict Press

3 Push Press

Clean Deadlift (3 x 3 @ 70-75% of 1RM Clean)

(Week 1 of 8)

Push Press (3 x 3 @ 70-75% of 1RM Jerk)

(Week 1 of 8)

Metcon (AMRAP – Reps)

TABATA, 8 ROUNDS, :20 ON | :10 OFF

Tabata 1 – DB Push Press (35/20)(RX+50/35)

Tabata 2 – Box Jumps (24/20)

Tabata 3 – Cal Row

*Rest 1:00 b/t Tabatas.

Goal (Fittest) → 18+ reps per effort on Push Press. 10+ reps per effort on Box Jumps. 7+ Cals per effort on Row.

Goal (All) → 13+ reps per effort on Push Press. 8+ reps per effort on Box Jumps/Step Ups. 5+ Cals per effort on Row.
-Scaled-

TABATA, 8 ROUNDS, :20 ON | :10 OFF

Tabata 1 – DB Push Press (25/15)

Tabata 2 – Box Jumps or Alt. Step Ups (18/12)

Tabata 3 – Cal Row

*Rest 1:00 b/t Tabatas.

read more →

3/1/22 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

10 Partner Push Ups

10 Partner Sit Ups

Then 2 Rounds:

5/5 SA DB Floor Press

5 Up-Downs

10 Kipping Swings or Hollow Rocks*

*RD2: K2E or Hanging Knee Raises

Bench Press (10-10-10)

*Start Moderate, build to Heavy

Metcon (Time)

2 Rounds:

800m Run

30 Burpees

20 TTB

Goal (Fittest) → Fittest coming in at 12:00 or less! The Run should be completed in no greater than 4:00. Burpees and TTB are unbroken.

Goal (All) → All athletes should be looking at 14:00 or less. Scale run to be completed in 4:00-4:30. Break Burpees/Up-Downs into 3 sets max.
-Scaled-

2 Rounds:

400m Run

30 Up-Downs

20 K2E or Tuck Ups

read more →

2/28/22 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

PVC “Circle of Doom!”

Then, 1 Round:

10 PT

5/5 SA Ring Rows

5 MB Front Squats

5 MB Cleans

Then, 2 Rounds 3 Reps w/ PVC or Empty Bar:

Snatch-Grip RDL

Muscle Snatch

Drop Snatch to Power Position

Hang Power Snatch

Snatch Deadlift + Snatch Pull (3 x (3 + 1) @ 70-75% of 1RM Snatch)

*All working sets should be Mod-Heavy…about 70-75% of 1RM Snatch.

(Week 1 of 8)

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP:

20 Med Ball Cleans (20/14)(RX+40/35)

10 Ring Rows

5 Hang Power Snatch (115/80)

Goal (Fittest) → Fittest should be looking to complete 4-5 Rounds for today. Keep the MB Cleans and Ring Rows unbroken. Bar stays in hands for all Hang Power Snatch!

Goal (All) → All athletes should be completing 3-4 Rounds. Smooth pace on the MB Cleans. Quick shakeout between sets of Ring Rows. Choose a moderate barbell load for Hang Power Snatch and focus on form!
-Scaled-

11 Min AMRAP:

15 Med Ball Cleans (14/10)

10 Ring Rows

5 Hang Power Snatch (80/55)

read more →

2/27/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

8 Inch Worms

Then, 2 Rounds:

1:00 Cardio Choice

10 Plank Rotations

8 Up-Down Mountain Climbers

6 Lunge + Lunge + Push-Up

4 Sit Ups

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS:

1:00 Burpee + Extra Push-Up

1:00 Russian Twists

1:00 Alt Sit-Thrus

1:00 Walking Lunges

1:00 Tuck-Ups

Rest 1:00 b/t sets.

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

read more →

2/26/22 CrossFit Open Workout 22.1 (9AM CLASS, 10AM OPEN)

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 JJ

20 Front Jacks

10 PT

10 ATW

Then, 3 Rounds:

3 Push-Ups to Down Dog

6 Alt. DB Deadlifts*

9 Alt. Box Step Overs

*RD2: Alt. DB Upright Row. RD3: Alt. DB Hang Snatch (hang to knee height)

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs

M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
To learn more about CrossFit Games Open 22.1 Scaled (Ages 16-54) click here

Metcon (AMRAP – Rounds and Reps)

“NON-OPEN OPTION”

15 Min AMRAP:

9 Hand Release Push-Ups

12 Alt. DB Snatch (50/35)|(35/20)

15 Box Jumps or Alt. Step Ups (24/20)|(18/12)

read more →

2/25/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

15 Partner Sit Ups

3 Wall Walks

Then, 2 Rounds (FOR QUALITY!):

10 MB Deadlifts

10 MB Strict Press

10 MB G2O

10 MB Alt. Reverse Lunges

Handstand Push-ups (Learn the skill! )

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation, Box HSPU, or Wall Walk

Advanced – HSPU or Max Distance Walk

If proficient:

-Deficit HSPU

-Handstand Walk

-Free-Standing HSPU!

Metcon (No Measure)

10 Min EMOM:

MIN 1 – AMRAP of 4 Ball Slams (20/14)(RX+40/25) + 4 Alt. Single-Leg V-Ups

MIN 2 – :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

Rest 3:00

10 Min EMOM:

MIN 1 – AMRAP of 4 KB Swings (Athlete Choice) + 4 Alt. Lunges

MIN 2 – :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.1 tomorrow!

Goal (Fittest) → Approach for today’s workout depends on how you are considering handling the Open. If you want a great workout today…push the cardio today and go fast on all the other movements. Aim to get into 4 Rounds or more during AMRAPs. The effort should be on keeping the intensity high and fast transitions. If you want a prep workout to stay fresh for tomorrow…go through the motions and move for quality the entire workout.

Goal (All) → Focus on quality and a challenging pace, and aim to get into 3 Rounds during AMRAPs. The effort should be on the quality of the movement even when they start to feel the fatigue. If your goal is to be 100% for tomorrow…go through the motions and move for quality the entire workout.
-Scaled-

10 Min EMOM:

MIN 1 – AMRAP of 4 Ball Slams (14/10) + 4 Alt. Single-Leg V-Ups or 4 Tuck Ups

MIN 2 – :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

Rest 3:00

10 Min EMOM:

MIN 1 – AMRAP of 4 KB Swings (26/18) + 4 Alt. Lunges

MIN 2 – :50 Cardio Choice @ Moderate Effort (Row, Bike, Run, or Up-Downs)

Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 22.1 tomorrow!

read more →

2/24/22 CrossFit Classes South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

:30 HK

5 Scap Pull-Ups into 5 Kipping Swings or 5 Scap Ring Rows into 5 Hollow Rocks

:30 BK

5 Scap Push-Ups into 5 Plyo Push-Ups

:30 Alt. Knee Hugs

5 Strict Pull-ups or Ring Rows

Then 2 Rounds w/ Light Pair of DBs:

5 DB RDL

5 Supinated DB Bent Rows

5 DBL DB Snatches

Supinated Pendlay Row (3 x 6 AHAP)

*Tempo @ 22X1

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

20 Min AMRAP:

10 Up-Down Devils Presses (35/25)(RX+50/35)

15 Pull-Ups

15 Push-Ups

100m Sprint

*P1 works while P2 rests, switching after a full round is completed.

Goal (Fittest) → Devils Presses, Pull-ups, Push-ups should be completed unbroken each set. The 100m Sprint should be completed in :30 or less.

Goal (All) → Choose a moderate weight and look to complete Devils Presses in about :30. Pull-ups and Push-ups should be completed in 1-3 quick sets. The 100m Run should be completed around :35.
-Scaled-

IN TEAMS OF 2…

20 Min AMRAP:

10 Up-Down Devils Presses (25/15)

10 Jumping Pull-Ups or Ring Rows

10 HRPU or Band Assisted Push-Ups

100m Sprint

*P1 works while P2 rests, switching after a full round is completed.

read more →

The Open is Here!

Beacon MMA & CrossFit Turbocharged – Barbell Club

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Strength

A: Power Snatch (EMOM10 x 2 @ 70%)

B: Power Clean + Jerk (EMOM10 x 2 @ 70%)

C: Snatch Grip Deadlift (5 x 3 @ Best Snatch)

D: Metcon (No Measure)

Not for time:

3 Rounds

25 Empty Barbell Curls

25 Tricep push down with band

20 Wrist Curls (10-R/10-L)

read more →

2/23/22 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

50 JJ

Then, 2 Rounds:

10 Bootstrappers

5 Push-Up to Down Dog

Then, 2 Rounds:

10 Air Squats @ 2020

5 Strict Press

Then, 2 Rounds:

10 Alt. Cossack or Curtsy Squats

5 Push Press (:02 eccentric)

Push Press + Split Jerk (3 x (1 + 2) @ 85% of max Jerk.)

Metcon (Time)

FOR TIME:

30-20-10-30-20-10

Box Jump Overs (24/20)

Alt. Pistol Squats

*After each full set, complete 8 SH2OH (115/75)(RX+155/105)

Goal (Fittest) → The fittest should be finishing within 14:00-16:00. The reps start to add up quickly on the Pistols when we go back to the big sets of 30. Those that are good with the Pistols will go even faster.

Goal (All) → Everyone should aim to complete the workout in 17:00 or less. Choosing appropriate box height and barbell load will be key! For SH2OH, pick a weight that allows you to complete all 8 reps with good form before putting bar down.
-Scaled-

FOR TIME:

30-20-10-30-20-10

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

Air Squats

*After each full set, complete 8 SH2OH (85/60) or DB SH2OH (30/20)

read more →

2/22/22 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

5 Inch Worms

Partner Plate Race! (Best of 3)

2:00 Front Rack/Thoracic Mobility

Then, 2 Rounds with an empty bar:

3 RDL

3 Clean High Pull

3 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (Pause :02 @ knee)

Power Clean + Hang Power Clean (Build to a challenging set of (1 + 1).)

*Pause :02 @ knee both reps!

Metcon (Time)

4 Rounds (12:00 time cap):

10 Deadlifts (155/105)(RX+225/155)

35 DU

5 Power Cleans

35 DU

Goal (Fittest) → This one won’t take long, as fittest should be going unbroken! Lots of engine here. 9:00 minutes or less.

Goal (All) → Looking for 10:00 to 12:00 minutes here. Break Deadlifts into two sets and shoot for singles on the Power Cleans. Make sure load on the barbell allows for focus on great form! Give those DU’s a try today!
-Scaled-

4 Rounds (12:00 time cap):

10 Deadlifts (95/65)

17 DU/Attempts or 50 SU

5 Power Cleans

35 17 DU/Attempts or 50 SU

read more →

2/21/22 CrossFit Classes New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Row (Moderate Pace)

10 Alt. Groiners

10 PT

10 ATW

5 Wall-Facing Squats

5 PVC OH Squats @ 32X1

Then 2 Rounds 5 Reps w/ Empty Bar or PVC:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squat (Pause :02)

Overhead Squat (1×3)

15 Min to Build to a Heavy Triple!

(Week 8 of 8)

Metcon (Time)

3 Rounds:

15 Cal Row

20 Burpees

20 Hang Power Snatch (75/55)(RX+95/65)

Goal (Fittest) → Fittest are looking to go 10:00-12:00 minutes or less…9:00??? Should be able to keep the Row to 1:00 minute or less. Burpees should be fast today. Keep Hang Power Snatch to 2 sets max.

Goal (All) → All athletes should be shooting for 12:00-14:00 minutes or less. Look to complete Row by 1:15 or less. Up-Downs should be consistent yet slightly pushed. Keep the Snatches light to allow focus on form. Perfect tempo!
-Scaled-

3 Rounds:

12 Cal Row

20 Up-Downs

20 Hang Power Snatch (45/35) or Alt. DB Snatch (30/20)

read more →

2/20/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Min AMRAP:

20 Jumping Jacks

10 Alt. Groiners

10 Alt, Box Step-Ups

5 Burpees

5/5 Single DB Sumo Deadlifts

Metcon (AMRAP – Rounds and Reps)

35 Min AMRAP:

4:00 Cardio (Conversational Pace)

10 Box Crawl Overs (30/24)*

30 Alt. Sit Throughs

8 Up-Down Box Crawl Overs (30/24)**

30 Sit-Ups

6 Up-Down DB Box Crawl Overs (30/24)**

*Use any object at home that you can climb over!

**Switch hands each time you cross the box. Perform DB Up-Down, place DB on box with same hand, crawl over box, grab DB in opposite hand and perform next rep.
-Scaled-

(24/20)

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

read more →

2/19/22 CrossFit Gym South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

30 JJ

Then 2 Rounds:

5 Air Squats

5 Scap Pull Ups or Ring Rows

5 Kipping Swings or Hollow Rocks

Then 2 Rounds w/ Empty Bar:

3 Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats

3 Strict Press

Thruster (10 min to build to a challenging double!)

Daniel (Time)

For Time:

50 Pull-ups

400 meter run

21 Thruster, 95#

800 meter run

21 Thruster, 95#

400 meter run

50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Goal (Fittest) → Fittest should be looking for the 18:00-20:00 range today. This being made possible by larger sets of Pull-Ups, unbroken sets of Thrusters, and steady paces on the Runs.

Goal (All) → Select a modification or combination of two that allows you to get in 35-50 reps of Pulling. Target range for everyone is 23:00-25:00. Strive to keep runs under 2:30 and 4:30 respectively.

-Scaled-

For Time (25 Min Cap):

35 Jumping Pull-ups or Ring Rows

200m Run (2:30 Min cap)

21 Thruster, 45/35#

400m Run (4:00 Min Cap)

21 Thruster, 45/35#

200m Run (2:30 Min Cap)

35 Jumping Pull-ups or Ring Rows

read more →

2/18/22 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

2 Rounds:

8 Up-Downs

8 Alt. Jump Lunges

6/6 ½ Kneeling Bottoms Up Press

Turkish Get Up (3 x 2/2 AHAP)

Superset with…

7/7 Bulgarian Split Squats @ 2021*

*Weighted or Unweighted, athletes choice, but must keep strict adherence to the Tempo.

Metcon (Time)

For Time (16:00 Cap):

Buy In: 40 KB or DB Alt. Goblet Lunges (53/35)|(RX+70/53)

Immediately Into…

4 Rounds:

20 KB Swings

15 Burpees to Target*

Immediately Into…

Cash Out: 40 KB or DB Alt. Goblet Lunges

*Target 6 inches above standing reach.

Goal (Fittest) → These athletes are going 14-15:00 or less. They should be going 2 sets max on the Lunges with a fast KB and Burpee pace.

Goal (All) → These athletes should be aiming for about 16:00. KB/DB load should not be the limiting factor here. Keep load moderate and move efficiently!
-Scaled-

For Time (16:00 Cap):

Buy In: 30 KB/DB or Bodyweight Alt. Goblet Lunges (26/18)

Immediately Into…

4 Rounds:

20 KB Swings

10 Up-Downs

Immediately Into…

Cash Out: 30 KB/DB or Bodyweight Alt. Goblet Lunges

read more →

2/17/22 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

6 Push-Up to Down Dog

10 Air Squats

6 Glute Bridges (Hold :02)

10 Scap Pull-Ups or Scap Ring Rows

1 Round:

2 Wall Walks

8/8 SA DB SDHP

6 Good Mornings*

8 Kipping Swings

1 Round:

6/6 DB Arnold Press

6/6 DB OH Squats

6 RDL*

6 Ring Rows

Handstand Push-ups (Learn the skill!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation, Box HSPU, or Wall Walk

Advanced – HS Walk and/or Free-Standing HSPU!

**Superset with 3-5 “Perfect” reps of Deadlift…starting Light-Moderate and building to your workout weight.

Metcon (Time)

“Skull Island”

10 Rounds:

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

3 Muscle-Ups

5 Alt. DB Squat Snatch (35/25)

5 Strict HSPU

Goal (Fittest) → These athletes are bouncing back and forth between movements and going unbroken. Goal is sub 16:00

Goal (All) → Athletes should be aiming for loads that allow unbroken sets with their most challenging movement option. Goal is sub 20:00.
-Scaled-

10 Rounds:

3 Deadlift (135/95)

3 Jumping MU or Up-Down Pull Up

5 Alt. DB Power Snatch (15/10)

5 DB Strict Press or Pike Push Up

read more →

2/16/22 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

:40 Row (Moderate Pace)

5 Inch Worms (No Push-Up)

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

5 Partner Push Ups

10 Hollow Rocks

Bench Press (3 x ME @ 75% of 5RM)

*Rest at least 2:00 b/t sets.

*Unbroken: Once the barbell stops moving, the set is complete.

*Heavy set of 5 reps last tested 2/11/22.

Metcon (AMRAP – Rounds and Reps)

4 Sets…

5 Min AMRAP:

15/12 Cal Row

15 DB Floor Press (50/35)|(35/20) or Push Ups

15 Box Jumps (24/20)

(Rest 1:00 b/t Sets)

*Begin each new set where you left off in the previous set.

Goal (Fittest) → We are looking for a total of 8 to 10+ rounds. Keeping rounds around 2:00 to 2:30. The key to do this is quick transitions. You should have a tight set up and limit transitions between movements (:03-:10). OPEN is around the corner, athletes in this category should stick to the Open standards. Use the 1 minute rest to track your rounds and reps. Don’t waste the time mid-workout. Get to your next set!

Goal (All) → We are looking for 6 to 8+ rounds for our athletes today…with an average of 2 full rounds or slightly above/below depending on fitness levels. Averaging around 2:30-3:00 per round. Focus on a consistent but challenging pace so that you feel like you’ve earned each rest. Fitness and overall capacity could be the limiting factor today for some athletes…challenging their ability to keep the row below 1:00 throughout.
-Scaled-

4 Sets…

5 Min AMRAP:

12 Cal Row

10 DB Floor Press (35/20) or Push Ups

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

(Rest 1:00 b/t Sets)

*Begin each new set where you left off in the previous set.

read more →

2/15/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

1:00 Jump Rope

10 PT

10 ATW

8 Scap Pull-Ups or Scap Ring Rows

8 Kipping Swings or Hollow Rocks

8 Air Squats

Then 2 Rounds 5 Reps w/ Empty Bar or PVC:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squat (Pause :02)

Overhead Squat (4 x 3 @ 60-70% of 1RM)

*All working sets @ Light-Moderate weight. If you have a 1RM OHS, this should be roughly 60-70%. Focus on perfect movement. This is our Deload week before testing a new max next week!

(Week 7 of 8)

Metcon (Time)

6 Rounds:

35 Double Unders

25 Air Squats

10 TTB

*After every EVEN NUMBER round (2,4,6) complete a 200m Run. Workout ends with 200m run.

Goal (Fittest) → Fittest should be looking to go sub 12:00 minutes here. All movements should be unbroken. Make sure to take on the challenge of the Unbroken Double Unders! Runs today should be well under :45 seconds.

Goal (All) → All athletes should be completing under 14:00 minutes. Let’s see those Double Unders/Attempts! If Single Unders, we’re aiming for no more than 2 sets. Air Squats should be smooth and fast. Keep the K2E to no more than 2 sets here. Runs should be done under 1:00 minute.
-Scaled-

6 Rounds:

17 DU/Attempts or 50 Single Unders

25 Air or Box Squats

10 K2E

*After every EVEN NUMBER round (2,4,6) complete a 100m Run. Workout ends with 100m run.

read more →

2/14/22 CrossFit – Happy Valentine’s Day!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

10 Up-Downs

:20 High Plank

10 Bootstrappers

10 Paused Jump Squats

2:00 Front Rack / Thoracic Mobility

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 just below knee)

Hang Power Clean + Power Clean ((1 + 1))

15 Min to build to a challenging weight for complex!

1 Hang Power Clean (Just Below Knee)

+

1 Power Clean

Metcon (AMRAP – Reps)

“Cupid Shuffle”

14 Min EMOM:

MIN 1 – 1 Burpee Over Bar + Max Power Cleans (135/95)(RX+185/135)

MIN 2 – 2 Burpees Over Bar + Max Power Cleans

MIN 3 – 3 Burpees Over Bar + Max Power Cleans

MIN 4 – 4 Burpees Over Bar + Max Power Cleans

…and so on until Round 14

MIN 14 – 14 Burpees Over Bar + Max Power Cleans

*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned, then rest.

(Score is Total Reps of Power Clean)

Goal (Fittest) → Fittest should be shooting for 45-50+ on the Power Cleans. Should be able to Cycle your weight early on, but feel confident in the ability of fast quick singles throughout. Burpee Over Bar should be fast.

Goal (All) → Athletes should be shooting for 30-40 on the Power Cleans. Load barbell with manageable weight that allows for sets of 3-5 reps and a STRONG focus on form under fatigue!
-Scaled-

14 Min EMOM:

MIN 1 – 1 Up-Downs Over Bar + Max Power Cleans (95/65)

MIN 2 – 2 Up-Downs Over Bar + Max Power Cleans

MIN 3 – 3 Up-Downs Over Bar + Max Power Cleans

MIN 4 – 4 Up-Downs Over Bar + Max Power Cleans

…and so on until Round 14

MIN 14 – 14 Up-Downs Over Bar + Max Power Cleans

*If unable to finish the Up-Downs, perform the next minute with 2 less Up-Downs than what is assigned, then rest.

read more →

2/13/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 2 Rounds:

10 Alt. Groiners

8 Scap Push-Ups

6 Close Grip Push-Ups (RD2: Wide Grip)

8/8 Split Squats

10 Glute Bridges

8 Alt. Single Leg V-Ups

Metcon (Time)

FOR TIME:

21-15-9-15-21

Alt. Jumping Lunges*

HRPU

V-Ups

*L+R = 1 Rep

Cool Down

FLOW STRETCHING

2:00 Down Dog

2:00 Twisted Cross (R)

2:00 Seated Fold Forward

2:00 Twisted Cross (L)

2:00 Pigeon (1:00 each side)

1:00 Standing Knee Hug (R)

1:00 Standing Knee Hug (L)

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2/12/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

PVC “Circle of Doom!”

Then, 2 Rounds:

20 Mt. Climbers

5/5 DB Up Downs

5 Scap Pull Ups + 5 Ring Rows

Then, 2 Rounds:

100m Run

5/5 DB Power Cleans

5 Kipping Swings or Hollow Rocks + 5 Kipping Pull Ups OR Jumping Pull Ups

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

25 Min AMRAP:

12 DB Up-Down Devil’s Clean (50/35)

400m Run

12 DB Up-Down Devil’s Clean

30 Pull-Ups

*Partner 1 Works while P2 Rests. Split work as needed to complete the movements. Partners run the 400m together.

Goal (Fittest) → 5 rounds for fittest! Loads will eat at their hamstrings and make running a challenge, but even though these athletes’ runs may slow, they make up ground by keeping their Pull-Up sets mostly unbroken.

Goal (All) → Looking for 4 rounds today! Major theme will be minding the posterior chain fatigue and everyone ensuring their low backs are braced and in position before taking the DB’s off of the floor each time. Grip can also become a factor between holding onto the DB’s and holding onto the rig. Pull-Ups should be kept to 3 sets max. Goal is to keep rounds under 6:00.
-Scaled-

IN TEAMS OF 2…

25 Min AMRAP:

12 DB Up-Down Devil’s Clean (30/20)

200-400m Run

12 DB Up-Down Devil’s Clean

30 Jumping Pull-Ups or Ring Rows

read more →

2/10/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up/Down Dog

10 Alt. Lunge + PVC PT

20 JJ

10 Alt. Box Step Ups

Then 2 Rounds 5 Reps w/ Empty Bar or PVC:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squat @ 32X1

Overhead Squat (1×3 @ 90-95%)

2×3

1×3

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the first sets of 3 should be roughly 90-95%, the sets of 3 should be roughly Heavier than the previous 2 sets. Focus on perfect movement.

(Week 6 of 8)

Metcon (Time)

2 Rounds:

30 Alt. DB Snatches (50/35)

25 Box Jumps (24/20)

10 Overhead Squats (115/80)(RX+165/115)

Goal (Fittest) → Fittest should be looking to go 8:00-10:00 minutes or faster today. Unbroken DB Snatches, Box Jumps should be fast and efficient. All Overhead Squats should be challenging and unbroken.

Goal (All) → All athletes should be shooting for under 11:00-13:00 minutes or faster. Moderate weight for DB Snatches to allow smooth reps, 2 sets max. Box Jumps/Alt. Step Ups should be steady and consistent. Overhead Squat should be challenging, choosing weight that allows you to focus on form and keeping at 2 sets max.
2 Rounds:

30 Alt. DB Snatches (30/20)

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

10 Overhead Squats (85/60)

read more →

2/9/22 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms

Then, 2 Rounds:

8 Up-Downs

8 KB Deadlifts

8 Scap Pull-Ups

Then, 2 Rounds:

8 Tuck Ups

8 KB Swings

3 Strict Pull-Ups or 6 Ring Rows

Muscle-ups (Learn the skill!)

Beginners:

– :15 Elevated Ring Rows: feet on the box at shoulder level

POPs: Touch thumbs to chest or shoulders each rep. Keep body hollow. No “kipping” of the hips to help.

– :20 Low Ring Leg Assist Muscle-up Drill

POPs: Keep your feet directly underneath you and use your legs as little as possible. Focus on the idea of pulling the rings to the chest and then tucking the thumbs under the armpits. The point here is coordination practice, not fatigue.

Intermediate-Advanced (2-3 MUs):

– :15 False grip top of pull-up, hold rings with hollow position

POPs: Grab the rings in your palms then rolling your wrist over the ring so that the area where your wrist meets the pad below your pinkie finger is holding your weight. JUMP INTO THE HOLD POSITION (don’t do a pull-up every time). Try to keep thumbs to shoulders during entire hold.

– :20 Jumping Muscle-up

POPs: Focus on lowering and slowly controlling the eccentric. Make it burn a little. This is a coordination and strength-building drill.

Metcon (Time)

FOR TIME:

30-25-20-15-10

KB Swings (70/53)

2-4-6-8-10

Muscle-Ups

50-40-30-20-10

Sit-Ups

Goal (Fittest) → 12:00-13:00. We are looking for unbroken rounds here with maybe a quick rest/shake-out on the last set or two of Muscle-ups. Fittest athletes shouldn’t be limited too much by their gas tank in this workout.

Goal (All) → 15:00 or less. Find an option on the Muscle-ups that challenges you, but keeps you moving. Break up sets of KB Swings and Sit Ups in the beginning, but look to complete the last 2 rounds unbroken!
-Scaled-

FOR TIME:

30-25-20-15-10

KB Swings (26/18)

2-4-6-8-10

Jumping/Banded MU or Up-Down Pull Ups

40-30-20-10-5

Sit-Ups

read more →

2/8/22 CrossFit Free Trial Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

20 JJ

10 PVC ATW

10 Bootstrappers

Then 2 Rounds w/ Empty Bar:

3 Muscle Clean

10 Alt. Elbow Punches

3 Push Press (:03 eccentric w/ high elbows!)

3 Strict Press

3 Front Squats (Pause :02)

Strict Press + Push Press (3-4 x (3 + 1) @ 80-85% of 1RM Strict Press)

Metcon (Distance)

2 SETS*

4 Min AMRAP:

6 Front Squats (135/95)

8 Shoulder to OH

36 Double Unders

(Rest :30 b/t AMRAPs)

4 Min AMRAP:

Max Distance Run

(Rest 2:00 b/t Sets)

*1 SET = Both AMRAPS for a total of 8:30 including the :30 Rest.

Goal (Fittest) → 3+ Rounds on first AMRAP and 800m+ on second!

Goal (All) → 2+ Rounds on each AMRAP and 400-600m on second. The goal is to choose a load that allows you to remain unbroken on the barbell movements!
-Scaled-

2 SETS*

4 Min AMRAP:

6 Front Squats (95/65)

8 Shoulder to OH

18 DU/Attempts or 48 Single Unders

(Rest :30 b/t AMRAPs)

4 Min AMRAP:

Max Distance Run

(Rest 2:00 b/t Sets)

read more →

2/7/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Up-Downs

10 Alt. High Plank Shoulder Taps

10 Tuck Ups

10 Kipping Swings or Hollow Rocks

Then 2 Rounds w/ Empty Bar:

3 RDL (:03 eccentric)

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans (Hold catch :02)

3 Hang Squat Cleans (Pause :02 mid shin)

Clean + Hang Power Clean (3 x (1 + 2) @ 85% of max HPC)

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – 15 Burpees Over Bar

MIN 2 – Max Hang Power Cleans (95/65)(RX+135/95)

MIN 3 – 1:00 Front Rack Hold

MIN 4 – 15 TTB

(Score is Reps of Cleans)

Goal (Fittest) → Fittest should be looking to complete the Burpees Over Bar in :45 seconds or less. Shoot for 15-17+ reps of Hang Power Clean. Should be holding that Front Rack Hold for the entire minute.

Goal (All) → All athletes should be completing the Burpees/Up-Downs Over Bar in :50-:55 seconds. Aim for 10-14+ reps of Hang Power Clean, using load that allows focus on form! One shake out during the Front Rack Hold.
-Scaled-

16 Min EMOM:

MIN 1 – 10 Up-Downs Over Bar

MIN 2 – Max Hang Power Cleans (75/55)

MIN 3 – 1:00 Front Rack Hold

MIN 4 – 12 K2E

read more →

2/5/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

10 Alt. Groiners

10 Air Squats

2:00 Front Rack/Thoracic Mobility

Then 1 Round:

10 Scap Pull Ups or Scap Ring Rows

10 Kipping Swings or Hollow Rocks

10 Jumping Pull Ups

Then 2 Rounds w/ Empty Bar:

3 Muscle Clean

10 Alt. Elbow Punches

3 Front Squats @ 32X1

Front Squat (2-2-2-2 )

*Pause :02 both reps.

Metcon (Time)

IN TEAMS OF 2…

2 Rounds (20:00 time cap):

800m Team Run

100 Pull Ups

50 Front Squats (95/65)(RX+135/95)

*P1 works while P2 rests. Run together. Split the Pull Ups and Front Squats as needed.

Goal (Fittest) → Sub 17:00 is spicy! Pull Up studs could even go sub 16:00. Each run should stay under 4:00.

Goal (All) → Everyone should aim to stay under 20:00. Most should be around the 18:00 mark. 5:00 cap on the run then big chunks of reps to the finish. Should not be limited by the Pull Up option or weight on the bar.
-Scaled-

IN TEAMS OF 2…

2 Rounds (20:00 time cap):

400m Team Run

75 Jumping Pull Ups or Ring Rows

35 Front Squats (65/45) or DB Front Squats (30/20) or Air Squats

*P1 works while P2 rests. Run together. Split the Pull Ups and Front Squats as needed.

read more →

2/4/22 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Down Dog Calf Stretch

20 JJ

1:00 Jump Rope

10 Alt. Box Step Ups

1:00 Bootstrappers

Then, 2 Rounds:

8 Paused Jump Squats

8/8 DB Sumo Deadlift

8/8 DB Upright Row

8/8 DB Arnold Press

Max Height Box Jump (Distance)

Max Height Box Jump
ON A 15:00 RUNNING CLOCK…

Build to a Max Height Box Jump!

Metcon (AMRAP – Reps)

WOD 1:

10 Min EMOM

MIN 1 – 20 Alt. DB Snatches (50/35)

MIN 2 – :45 Max Alt. Bodyweight Reverse Lunges

(Score is Lowest Round of Lunges)

(Rest 3:00 b/t WOD 1 & WOD 2)
-Scaled-

WOD 1:

10 Min EMOM

MIN 1 – 20 Alt. DB Snatches (30/20)

MIN 2 – :30 Max Alt. Bodyweight Reverse Lunges

(Score is Lowest Round of Lunges)

(Rest 3:00 b/t WOD 1 & WOD 2)

Metcon (AMRAP – Reps)

WOD 2:

5 Min AMRAP:

Complete as many reps of Complex* as possible in 5:00…

1 Rep =

1 DB Power Clean L

1 DB Power Clean R

1 DB Box Step-Over (24/20)
WOD 2:

5 Min AMRAP:

Complete as many reps of Complex* as possible in 5:00…

1 Rep =

1 DB Power Clean L

1 DB Power Clean R

1 DB Box Step-Over (18/12)

Goal (Fittest) → Fittest should be looking to complete 22+ Alt. Lunges during the EMOM. Should be able to stay unbroken through the DB Snatches. Can get 8-9+ of the Complex per minute during the AMRAP. Have to be willing to push here and trust your Grip Strength.

Goal (All) → All athletes should be getting 18+ Alt. Lunges during the EMOM. Choose a weight that allows you to go unbroken, yet smooth, during the DB Snatches. Look to get 6+ of the Complex per minute during the AMRAP. Stay smooth and shake out quickly.

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2/3/22 CrossFit Training New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms

Then 2 Rounds:

5 Straight Leg Sit-Ups

5 Scap Push Ups + 10 Alt. High Plank Shoulder Taps

10 Glute Bridges

5 Push Up to Down Dog

5 Deadlifts (:03 eccentric)(empty bar)

Deadlift (15 minutes to build to a heavy triple!)

Metcon (Time)

3 Rounds:

ON A 6:00 RUNNING CLOCK…

40 Sit-Ups

40 Push-Ups

15 Deadlifts (185/135)(RX+255/175)

(Score is Slowest Round)

*Goal is to have at least :30 rest b/t rounds.

Goal (Fittest) → Fittest should look to push the 4:00 per round range. This is easily attainable should the individual have a high capacity and quick recovery when it comes to their Push Ups. Sit-Ups will take roughly 1:00, Push-Ups around 1:30, and Deadlifts should be completed in two quick sets.

Goal (All) → Everyone should be around the 5:00 range to allow for some rest before the next round. Sit Ups should take 1:30, Push Ups will take 2:00-2:30, and Deadlifts should be kept at weight that allows completion in 2-3 sets at. Goal is to have at least :30 rest between sets as fatigue creeps in!
3 Rounds:

4:30 AMRAP…

15 Sit-Ups

15 Push-Ups

7 Deadlifts (95/65)

*Rest 1:30 before next round.

read more →

2/2/22 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

20 JJ

20 Front Jacks

:20 Walk on Toes

:20 Walk on Heels

10 Paused Jump Squats

10 Up-Downs

Then 2 Rounds w/ Empty Bar:

3 Muscle Clean

10 Alt. Elbow Punches

3 Push Press (:03 eccentric w/ high elbows!)

3 Strict Press

3 Front Squats (Pause :02)

Strict Press (4 x 3 @ 80-90% of max Strict Press)

Metcon (Time)

For Time:

800m Run

30 Thrusters (115/75)

30 Burpees Over Bar

Goal (Fittest) → Fittest should be completing this under 7:00 minutes. Run has to be under 3:40. Some of the Fittest should even be going for that 3:30 goal. Thrusters should be unbroken and picked up almost immediately after the Run. Push that threshold on the Burpees Over the Bar. Should not want to move as fast as you have to in this last section.

Goal (All) → All athletes should be shooting for under 9:00 minutes. Keep Run to 4:00 max. Thrusters we are looking to complete in 2-3 sets. Keep weight manageable and focus on form. Smooth, consistent pace on Burpees/Up-Downs.
-Scaled-

For Time:

400-600m Run

30 Thrusters (75/55) or DB Thrusters (30/20)

30 Up-Downs Over Bar

read more →

2/1/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

300m Row

10 Alt. Groiner & Twists

Then, 2 Rounds:

15 Supinated Banded Pull-Aparts

5 Scap Pull-Ups

5 Hanging Knee Raises

5/5 SA Ring Rows

Then, 1 Round:

5 Muscle Cleans

10 Alt. Elbow Punches

5 Front Squats

5 Hang Power Cleans

Rope Climb (Learn the skill!)

If proficient, legless + L-Sit!

Or, Weighted Pull Ups!

Weighted Pull-ups (4 x 6 AHAP)

Metcon (Time)

5 Rounds:

25 KB Swings (70/53)

15 Hang Power Cleans (135/95)

3 Rope Climbs

Goal (Fittest) → KB Swings and Hang Cleans should be unbroken for the majority or all the rounds. Brief rests between rope climbs and fast transitions in between movements. Aim for 3:00 RDs

Goal (All) → For athletes that can do some rope climbs, start there and scale down in the later rounds to preserve the stimulus. KB Swings and Hang Cleans should be done in 2-3 sets for most of the rounds with brief rests in between, be sure to use moderate load. For the rope climbs/walks, keep breaks brief. :30 max. Aim for 3:30-4:00 Rds.
-Scaled-

5 Rounds:

20 KB Swings (26/18)

10 Hang Power Cleans (95/65)

3 Rope Climbs or Rope Walks

read more →

1/31/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

:20 Singles

10 PVC PT

10 PVC Hang Muscle Snatch

10 Alt. Groiners

1 Round:

:20 High Jump Singles

10 PVC OHS

5 PVC Snatch Balance

10 Alt. Cossack Squats

1 Round:

:20 Single, Single, DU Attempt

5 Hang Muscle Snatch

5 BTN Push Press

5 OH Squats

5 Hang Power Snatch (Hold catch :02)

Overhead Squat (3 x 6 @ 85% of 1RM)

*Focus on perfect movement.

(Week 5 of 8)

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

3 Hang Squat Snatch*

75 Double Unders

*Barbell increases in weight every 4:00.

BB1: (95/65)

BB2: (115/75)

BB3: (135/95)

RX+

BB2: (115/75)

BB3: (135/95)

BB4: (155/105)

Goal (Fittest) → Focus on quicker transitions in the lighter weights to allow more time to hit the bigger weights. Nearly perfect DUs.

Goal (All) → Focus on proficient movement. Athletes will be adjusting weights down to what is appropriate for them and aim to be consistent with form and positions while under fatigue from the jump rope. Athletes do not need to feel pressured into climbing weights today. Perfectly fine to pick a moderate weight and work against the 12min clock.
-Scaled-

ON A 12:00 RUNNING CLOCK…

3 Hang Power Snatch (80/55)* or 8 Alt. DB Snatch (30/20)

35 DU/Attempts or 75 Single Unders

*Keep same weight throughout WOD and focus on consistent form and position!

read more →

1/29/22 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 JJ

10 Alt. Groiners

10 Paused Jump Squats

2:00 Front Rack/Thoracic Mobility

Then 2 Rounds w/ Empty Bar:

3 Muscle Clean

10 Alt. Elbow Punches

3 Front Squats @ 32X1

Front Squat (2-2-2-2)

*Pause :02 both reps.

Metcon (Time)

IN TEAMS OF 2…

2 Rounds (20:00 time cap):

800m Team Run

100 Box Jumps (24/20)

50 Front Squats (95/65)(RX+135/95)

*P1 works while P2 rests. Run together. Split the Box Jumps and Front Squats as needed.

Goal (Fittest) → Sub 17:00 is spicy! Box Jump studs could even go sub 16:00. Each run should stay under 4:00.

Goal (All) → Everyone should aim to stay under 20:00. Most should be around the 18:00 mark. 5:00 cap on the run then big chunks of reps to the finish. Should not be limited by the height of box or weight on the bar.
-Scaled-

IN TEAMS OF 2…

2 Rounds (20:00 time cap):

400m Team Run

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

35 Front Squats (65/45) or DB Front Squats (30/20) or Air Squats

*P1 works while P2 rests. Run together. Split the Box Jumps and Front Squats as needed.

read more →

1/28/22 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Up Downs

:20 Tuck Hold

10 Scap Push Ups

5/5 SA DB Bent Over Row

1 Round:

:20 Active Bar Hang

10 Alt. High Plank Shoulder Taps

10 Alt. Single DB (No Push Up) Renegade Rows

1 Round:

:20 K2E

10 Alt. Single DB Up-Downs

5 Push Ups on DBs (use two DBs, one for each hand)

10 DBL DB Swings

Bench Press (3 x 6 @ 90% of 6RM)

*Pause :02 first 3 reps

*6RM established 12/29/21

Metcon (Time)

3 Rounds (18:00 time cap):

10 TTB

20 DBL DB Hang Power Clean (35/20)(RX+50/35)

10 TTB

10 DB (No Push-Up) Renegade Rows*

10 TTB

5 DB Devil’s Press

*1 Rep = Row L + Row R

(Rest 1:30 b/t Rounds)

Goal (Fittest) → Fittest can be seen near the 14:00 window in today’s Gripper. Variance in time depending on whether or not they are keeping their TTB’s unbroken and challenging themselves to unbroken on the DB’s! If they’re able to manage that, then the added challenge will be to keep transitions/rests to no more than 10 seconds!

Goal (All) → Finish by 18:00 by trying to average a 5:30 pace per round. Keep to two sets max per TTB/K2E set, and loads you can easily manage per DB movement. Pick your poison on whether you want to hang onto the Rig longer or onto the DB’s more.
-Scaled-

3 Rounds (18:00 time cap):

10 K2E

15 DBL DB Hang Power Clean (20/15)

10 K2E

10 DB (No Push-Up) Renegade Rows*

10 K2E

5 DB Devil’s Press

*1 Rep = Row L + Row R

(Rest 1:30 b/t Rounds)

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Improve your Clean

Beacon MMA & CrossFit Turbocharged – Barbell Club

Strength

A: Clean (Waves – see below)

Wave 1:

x 2 – 75%

x 1 – 80%

x 1 – 85%

x 1 – 90%

Wave 2:

x 2 – 80%

x 1 – 87%

x 1 – 92%

x 1 – 96%

x 1 – max (2-3 attempts)

B: Metcon (Weight)

EMOM10 x 1 Clean @ 85%-90% of A

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1/27/22 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

30 Single Unders

10 Scap Pull-Ups

5/5 Single Leg Glute Bridges

1 Round:

20 High Jump Single Unders

10 Ring Rows

5/5 Single Leg DB RDL

1 Round:

20 DU or DU Attempts

10 Kipping Swings or Hollow Rocks

5/5 Single Arm DB Sumo Deadlift

Sumo Deadlift (5-4-3-2)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

50 Double Unders

10 Deadlifts (185/135)(RX+275/185)

7 MU

Goal (Fittest) → We are looking for our fittest to hold 2:30 each round. Some may start off ripping through this and come out with 2:00 Rounds but this may not be sustainable for the whole workout. Be smart about managing grip so they can maintain their MU for the whole workout.

Goal (All) → We are looking for athletes to hold 3:00 a round. Make sure loading on the barbell and scaling to the MU are appropriate. Whether they are cutting down reps or changing the gymnastics movement, they should complete them in 1-2 quick sets.
-Scaled-

12 Min AMRAP:

25 DU/Attempts or 75 Single Unders

10 Deadlifts (95/65)

7 Jumping MU or Up-Down Pull Ups or Ring Rows

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1/26/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

400m Run

10 Bootstrappers

10 Deadbugs

5 Up/Down Dog

Then 2 Rounds w/ Empty Bar:

3 Hang Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats

3 Strict Press

3 Push Press

3 Push Jerk

Push Jerk (5-5-5-5)

*Build to a challenging set of 5 reps.

Metcon (Time)

FOR TIME (15:00 time cap)

Buy In: 50 Wall Balls (20/14)

Immediately into…

3-6-9-12-9-6-3*

Push Jerk (135/95)(RX+155/105)

*200m run after each set.

Goal (Fittest) → Fittest should be shooting for 11:30 or below today. Run efforts should be done in :45 seconds or less. Look to keep all Push Jerks unbroken. Work on speeding up that transition time between Push Jerk and Row.

Goal (All) → All athletes should be shooting for 13:30 – 15:00 minutes on the day. Run should come right under 1:00 minute here. Keep Push Jerk weight Moderate, but not too light, and focus on form. Break up the set of 12 into two controlled sets.
-Scaled-

FOR TIME (15:00 time cap)

Buy In: 35 Wall Balls (14/10)

Immediately into…

3-6-9-12-9-6-3*

Push Jerk (95/65)

*100-200m run after each set.

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1/25/22 CrossFit Classes Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

:30 Row (Moderate Pace)

8 Up-Downs

8 Alt. Step Ups

8 RDL*

2 Rounds:

:30 Active Hang

8 MB G2OH

8 Box Jumps

8 Kipping Swings or Ring Rows

5 Pendlay Row (slow eccentric!)

Pendlay Row (4 x 6 AHAP)

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – 15 Cal Row

MIN 2 – Max Ball Slams (20/14)(RX+40/25)

MIN 3 – Max Pull-Ups (RX + Strict)

MIN 4 – Max Burpee Box Jump Overs (24/20)

Goal (Fittest) → Fittest should be looking to complete 15+ Pull Ups and Burpee BJO per round. 22+ Ball Slams per round.

Goal (All) → All athletes are looking to complete 10-15 Pull Ups and Up-Down BJO per round.15-20 Ball Slams per round.
16 Min EMOM:

MIN 1 – 12 Cal Row

MIN 2 – Max Ball Slams (14/10)

MIN 3 – Max Pull-Ups or Ring Rows

MIN 4 – Max Up-Down Box Jump Overs or Step Overs (18/12)

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1/24/22 CrossFit near Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jumping Jacks

1:00 Up/Down Dog

:30 PVC PT + :30 PVC ATW

1:00 Perfect Air Squat w/ Sotts Press*

*Squat down with PVC on shoulders, at the bottom of the squat…press the PVC to the OH position then pull back down, stand. Repeat for the rest of the minute.

Then 2 Rounds 3 Reps w/ PVC or Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Push Press

OH Squat

Hang Power Snatch

Overhead Squat (3 x 6 @ 85% of 1RM)

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 75-85%. Focus on perfect movement.

(Week 4 of 8)

Metcon (Time)

5 Rounds (15:00 time cap):

6 Power Snatches (115/75)

8 Alt. Back Rack Lunges

10 Overhead Squats

Goal (Fittest) → 10:00-12:00 or faster for the fittest. Weight shouldn’t be the limiting factor in this workout….fitness should slow people down. How fast and how consistent can you be with the 115lb bar. Lunges and OHS unbroken. Snatches can be sliced and diced a number of different ways but always fast back to the bar.

Goal (All) → 12:00-14:00 for this workout. Shoulder fatigue and overall fatigue will slow a lot of people down, especially coming from the lunges into the OHS, so keep weight manageable and take strategic breaks. Goal is to keep moving at about 3:00 per round for most athletes.
-Scaled-

5 Rounds (15:00 time cap):

6 Power Snatches (75/55) or 12 Alt. DB Snatches (30/20)

8 Alt. Back Rack Lunges or Alt. DB FR Lunges

10 Overhead Squats or DB Front Squats

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1/23/22 CrossFit – REST!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Cool Down

5:00-10:00 Foam Rolling

Then, FLOW STRETCHING:

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

2:00 Down Dog

2:00 Twisted Cross (R)

2:00 Seated Fold Forward

2:00 Twisted Cross (L)

1:00 Pigeon (L)

1:00 Pigeon (R)

1:00 Standing Knee Hug (R)

1:00 Standing Knee Hug (L)

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1/22/22 CFTC In-House Competition 8AM-1PM (Normal Classes Cancelled)

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Partner Run

5 Inch Worms

Then 2 Rounds:

10 Glute Bridges

10 Alt. Groiners

10 Ring Rows

5 KB Deadlifts

5 KB Swings

5 Tuck Ups

Metcon (Time)

WOD #1

For Time:

300 KB Swings (53/35)

150 KB Goblet Squats

60 Burpees

46 Synchronized Sit Ups

*Only one partner may work at a time. Share reps as needed. 25:00 time cap.
-Scaled-

For Time:

200 KB Swings (26/18)

100 KB Goblet Squats

60 Up-Downs

46 Synchronized Sit Ups

*Only one partner may work at a time. Share reps as needed. 25:00 time cap.

Warm-up

1 Round:

10 Scap Pull Ups

5 RDL

10 Kipping Swings

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

Metcon (Time)

4 Rounds:

9 C2B Pull Ups

21 Hang Power Cleans (135/95)

20 Alt. DB Snatches (50/35)

Cash Out: 2,020m Row

*Only one partner may work at a time. Share row any way you’d like, 500m max per effort (must stop and switch at 500m). For rounds, alternate movements “You go, I go” style. Example: P1 completes 9 C2B Pull Ups, then P2 completes 21 Hang Power Cleans, then P1 completes 20 Alt. DB Snatches, then P2 completes 9 C2B Pull Ups…
-Scaled-

For Time:

4 Rounds:

9 Jumping Chin-Over-Bar Pull Ups**

14 Hang Power Cleans (95/65)

16 Alt. DB Snatches (30/20)

Cash Out: 1,400m Row

*Only one partner may work at a time. Share row any way you’d like, 350m max per effort (must stop and switch at 350m). For rounds, alternate movements “You go, I go” style. Example: P1 completes 9 Jumping Pull Ups, then P2 completes 14 Hang Power Cleans, then P1 completes 16 Alt. DB Snatches, then P2 completes 9 Jumping Pull Ups…

**Pull Up bar must be set up so it is at least 6 inches above athletes head when the athlete is standing tall. Arms must be fully extended at start of each rep. Chin must break horizontal plane of the bar.

New Section

Significance…

$300 – buys a wig for a child going through Chemotherapy

$150 – cost of one day of patient treatment

$60 – cost of one hour of life support of a child with cancer

46 – number of hours that Penn State students participate in the “no sleep, no sit” Dance Marathon

4 – Lily Jordan had Stage 4 Osteosarcoma

9/21/20 – Lily passed away on September 21, 2020

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1/21/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Partner Rowling! (5 Frames, Lowest total score wins!)

Then 1 Round:

20 Alt. High Plank Shoulder Taps

10 MB G2OH

10 Push Ups

10 MB Thrusters

Bench Press (3 x 6 @ 90% of 6RM)

*6RM established 12/29/21

Metcon (No Measure)

10 Min EMOM:

MIN 1 — AMRAP of Ball Slams + 4 Alt. Sit Throughs

MIN 2 — Row, Bike, or Run (Moderate Effort)

-Rest 3:00-

10 Min EMOM:

MIN 1 — AMRAP of MB Push Press + 4 Alt. Lunges

MIN 2 — Row, Bike, or Run (Moderate Effort)
Break a nice, easy sweat, but don’t overdue it….In-House competition tomorrow!

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1/20/22 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Mt. Climbers

10 PVC Pass Through

10 Paused Jump Squats

Then 2 Rounds 3 Reps w/ PVC or Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Push Press

OH Squat

Hang Power Snatch

Overhead Squat (4 x 3 @ 90%)

*All working sets should be roughly 90%. Focus on perfect movement.

(Week 3 of 8)

Metcon (Time)

3 Rounds:

15 Burpees Over Bar

5 Hang Snatch (95/65)(RX+135/95)

Goal (Fittest) → We want to see these athletes booking it and aiming for the low 6:00-7:00. Can they go sub 6:00? Unbroken Burpees for sure!

Goal (All) → Athletes should aim for 8:00-10:00 in the workout. Keep a smooth pace for Up-Downs and use moderate load for Snatches, allowing for focus on technique rather than speed!
-Scaled-

3 Rounds:

15 Up-Downs Over Bar

5 Hang Snatch (65/45) or 10 Alt. DB Snatches (30/20)

or

-Scaled-

3 Rounds:

15 Up-Downs Over Bar

5 Hang Power Snatch (65/45)

3 OH Squats

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1/19/22 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Row (Moderate Pace)

10 Tuck Ups (RD2: Hanging Knee Raises)

15 Band Pull Aparts

10 Scap Pull-Ups (RD2: 10 Kipping Swings)

5 “Palms Up” Ring Rows (Pause @ top for :02)

Weighted Chin-Ups (8-8-6-6)

2 x 8, 2 x 6 AHAP

*Superset with 3-5 “Perfect” reps of DBL KB Swing…starting Light and building to your workout weight.

Metcon (AMRAP – Rounds and Reps)

2 SETS…

8 Min AMRAP:

15 Cal Row or 20 DBL KB Swings (70/53)

10 C2B Pull Ups

15 TTB

(Rest 2:00 b/t Sets)

*Pick up in second AMRAP where you left off in first.

Goal (Fittest) → Aim to get into 6 rounds or more.

Goal (All) → Aim to get into 5 Rounds or more. Any Pull-Up option should be completed in 1-2 Sets.
-Scaled-

2 SETS…

8 Min AMRAP:

12 Cal Row or 15 KB Swings (26/18)

10 Pull Ups, Jumping Pull Ups, or Ring Rows

15 K2E or Sit Ups

(Rest 2:00 b/t Sets)

*Pick up in second AMRAP where you left off in first.

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1/18/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

4 Min EMOM:

MIN 1 – :45 Row (Moderate Pace)

MIN 2 – :45 Push-Up Down Dog

MIN 3 – :45 Single Unders (RD2: DU)

MIN 4 – :20 PVC PT + :20 PVC ATW

Then 2 Rounds w/ Empty Bar:

3 Hang Muscle Cleans

10 Alt. Elbow Punches

3 Strict Press

3 Push Press

3 Push Jerk

1 Wall Walk

Push Press + Push Jerk (3 x (2 + 2) @ 80-85% of max Push Press)

Metcon (Time)

EVERY 4:30 x 4 SETS:

400m Run

12 HSPU or Push Press (95/65)

50 DU

(Score is Slowest Set)

Goal (Fittest) → Fittest should be shooting for :50 – 1:10 of rest in every Set. Should be able to complete each Run in under 2:00 minutes. Look to keep the Handstand Push-Ups unbroken if not 2 very quick Sets. Double Unders should be unbroken today.

Goal (All) → All athletes are looking to have :40 – :50 seconds of Rest today. Run should be right around 2:00 – 2:15 today. Handstand Push-Ups/Presses ideally are done in 2 Sets, but 3 if they can make it quick. Have an adjustment ready as needed. 2 Sets for the DU/Attempts/SU today.
-Scaled-

EVERY 4:30 x 4 SETS:

200m Run

12 Box HSPU or DB Strict Press (30/20) or Push Press (75/55)

25 DU/Attempts or 65 Single Unders

(Score is Slowest Set)

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1/17/22 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

10 Alt. Lunge & Twist

10 Alt. Cossack Squats

5 Inch Worms

Then 2 Round:

5 Single DB RDL (:03 Eccentric)

5/5 DB Sumo Deadlifts

5/5 DB Cleans

Sumo Deadlift (5-4-3-3)

Metcon (Time)

FOR TIME (16:00 time cap):

40 Alt. DB Cleans (50/35) or BB Hang Cleans (85/60)

40 Alt. Single DB Front Rack Lunges** or BB FR Lunges

800m Run

20 Alt. DB Cleans or BB Hang Cleans

20 Alt. Single DB Front Rack Lunges or BB FR Lunges

400m Run

40 Alt. DB Cleans or BB Hang Cleans

40 Alt. Single DB Front Rack Lunges or BB FR Lunges

**DB Held across the chest.

Goal (Fittest) → Fittest are looking to go 13:00 minutes or less here today. Should be able to push the DB movements pretty much unbroken through the workout. If a break comes, it is more a strategic factor than an aggressive fatigue factor. 800m Run should be done under 4:00 minutes. 400m under 2:00 minutes.

Goal (All) → All athletes are shooting for 14:00 – 16:00 minutes. Should be doing the first round of 40s unbroken, but looking to break into 2 strategic sets on the second set at the end of the workout. 800m Run should be completed between 4:00 – 4:30 minutes. 400m between 2:00-2:30 minutes.
-Scaled-

FOR TIME (16:00 time cap):

40 Alt. DB Cleans (30/20)

40 Alt. Single DB Front Rack Lunges**

400m Run

30 Alt. DB Cleans

30 Alt. Single DB Front Rack Lunges

200m Run

20 Alt. DB Cleans

20 Alt. Single DB Front Rack Lunges

**DB Held across the chest.

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1/16/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

6 Min EMOM:

Min 1 – :20 Bootstrappers + :20 DB Deadlift (Light!)

Min 2 – :20 Singles + :20 Up-Downs

Min 3 – :20 High-to-Low Plank + :20 DB Bent Over Row

Metcon (Time)

FOR TIME:

800m Run, Bike, or Row

12 DB Up-Downs (35/20)

65 Double Unders*

600m Run, Bike, or Row

12 Alt. Renegade Row**

55 Double Unders

400m Run, Bike, or Row

12 DB Up-Downs

45 Double Unders

200m Run, Bike, or Row

12 No Push-Up Renegade Row

35 Double Unders

*Option for “Unbroken” DU. If miss, start set over at 0.

**Row R + Row L = 1 Rep.
-Scaled-

(15/10)

Sub Single Unders for Double Unders.

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

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1/15/22 CrossFit For Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 JJ

5 Up/Down Dog

10 Alt. High Plank Shoulder Taps

5 Sit Ups

8 MB Front Squats

8 Med Ball Push Press

Handstand Walk (ON A 10:00 RUNNING CLOCK… Practice HS Hold or HS)

Beginner progressions available!

Metcon (Time)

IN TEAMS OF 2…

FOR TIME (20 Min Cap):

20-40-60-80-100

Partner Med Ball Sit-Ups (20/14)**

Wall Balls

*Split work as needed. P1 works while P2 rests. After each full set, perform 4 Wall Walks as a team (you go, I go).

**For the MB Sit-Ups, P1 does sit-up with ball then hands it to P2 who does rep #2 with ball and so on.

*Goal (Fittest)* → 15:00! Unbroken Wall Balls up to the set of 40 and quick Wall Walks should get this done!

*Goal (All)* → Everyone should aim for sub 20:00. Quick sets of Wall Balls then send it back to your partner!
-Scaled-

IN TEAMS OF 2…

FOR TIME (20 Min Cap):

20-40-60-80-100

Partner Med Ball Sit-Ups (14/10)**

Wall Balls

*Split work as needed. P1 works while P2 rests. After each full set, perform 2 Wall Walks as a team (you go, I go).

**For the MB Sit-Ups, P1 does sit-up with ball then hands it to P2 who does rep #2 with ball and so on.

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1/14/22 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

8 Alt. Step-Ups

8 Up-Downs

4/4 Staggered-Stance KB RDL (light!)

8 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)

2 Rounds:

8 Box Jumps

8 Push-Up to Down Dog

8 KB Sumo Deadlift High Pull

4/4 SA DB/KB Floor Press

Dumbbell Bench Press (12-10-8-6)

*Single Arm, alternating reps.

*Non – “working” DB stays extended over chest.

Metcon (Time)

12 Rounds:

5 Box Jumps (30/24)

10 Push-Ups

15 KB Swing (70/53)

Goal (Fittest)* → Fittest are looking to complete this workout in 15:00 minutes or less. Box Jumps should be fairly fast and smooth. Should be pushing unbroken through almost all Push-Ups KB Swings.

Goal (All)* → All athletes are looking to complete this workout around 18:00 – 20:00 minutes. Should be fairly consistent and steady on the Box Jumps. Breaking up Push-Ups to no more than 2-3 Sets. Keep the KB Swings to no more than 3 Sets.
-Scaled-

12 Rounds:

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

7 HRPU or Band Assisted Push-Ups

10 KB Swing (26/18)

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1/13/22 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Row (Easy Pace)

10 Alt. Groiners

10 PVC PT

10 PVC Overhead Squats

Into

2 Sets:

:45 Row (Moderate Pace)

3 Snatch-Grip RDL

3 Muscle Snatch*

3 BTN Push Press*

3 Overhead Squats*

:10 Pause in the bottom of OHS

*Can be performed with an empty Barbell or PVC!

Overhead Squat (2 x 3 @ 90% of 1RM)

2×6 @ 85%

2×3 @ 90%

Overhead Squat

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement.

Week 2 of 8

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1&2 – 20 Cal Row + Max Overhead Squats (75/55)

MIN 3 – 15 Hang Power Snatch

MIN 4 – Rest

(Score is Lowest Reps)

Goal (Fittest)* → Fire breathers are looking to complete the calories in 1:00 or under, and trying to go unbroken on the OHS or two big sets. Power Snatches should be completed in :30 or under allowing for lots of rest before another big sprint on the rower.

*Goal (All)* → All athletes are looking to complete the calories in 1:20, giving them at least :30-:40 of OHS depending on rest taken between the row and OHS. Power Snatches should be completed in :45 or under with an emphasis on mechanics!
-Scaled-

16 Min EMOM:

MIN 1&2 – 15 Cal Row + Max Overhead Squats (45/35) or Front Squats (45/35) (DB 30/20)

MIN 3 – 10 Hang Power Snatch (45/35) or 15 Alt. DB Snatch (30/20)

MIN 4 – Rest

(Score is Lowest Reps)

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1/12/22 CrossFit Classes New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

20 JJ

20 Front Jacks

1:00 Calf Stretch

Partner SU Race! (Best of 3)

Then 2 Rounds w/ empty bar:

3 RDL

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans (Pause :02 @ knee)

Power Clean (3-4 x 3 @ 80-85% of 1RM)

*Pause :02 at knee all reps.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

100m Run

3 Power Clean & Jerk (135/95)(RX+185/135)

30 DU or 3 Muscle-Ups

*Every round, Power Clean & Jerk reps increase by 1. For example, 3-4-5-6-etc.

Goal (Fittest) → Fittest should be completing 7-9+ Rounds for today. All Runs should be done under :30 seconds and athletes should be able to cycle reps on barbell. Looking to push the transition time on the Muscle-Ups.

Goal (All) → All athletes should be getting 5-7+ Rounds for today. Smooth singles for barbell work, focusing on technique. Muscle-Up should be fairly steady and not pushed too crazy.
-Scaled-

12 Min AMRAP:

100m Run

3 Power Clean & Jerk (95/65)

15 DU/Attempts or 45 Single Unders

*Every round, Power Clean & Jerk reps increase by 1. For example, 3-4-5-6-etc.

read more →

1/11/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Inch Worms

7 Glute Bridges

9 Scap Pull Ups or Scap Ring Rows

Then, 2 Rounds:

5 Up-Downs + 5 Alt. Lunges

7 RDL

9 Kipping Swings or Hollow Rocks

Front Rack Lunge (3-4 x 6 AHAP)

Metcon (Time)

4 Rounds (16 Min Cap):

21 Burpees Over Bar

7 Deadlifts (@Bodyweight) (RX+@1.5x Bodyweight)

10 Pull-Ups

Goal (Fittest)* → Goal for the fittest will be 12:00 (3:00 per round). Added challenge to these folks can be to hold the bar double overhand on the Deadlift and to try and keep the Pull-Ups unbroken for those gymnastic ninjas.

Goal (All)* → Goal for everyone is 4:00 per round. Break up deadlifts and Pull-Ups into 2-3 sets max. Fight to keep Burpees/Up-Downs under 2:00 per round.
-Scaled-

4 Rounds (16 Min Cap) :

15 Up-Downs

7 Deadlifts (95/65)

10 Jumping Pull Ups or Ring Rows

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1/10/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 HK

10 Scap Pull-Ups or Scap Ring Rows

10 PVC PT (RD2: PVC ATW)

:20 Tuck Hold

2 Rounds:

20 JJ

10 Kipping Swings or Hanging Knee Raises

3 Muscle Cleans*

10 Alt. Elbow Punches*

3 Push Press*

3 Push Jerk* (Hold catch :02)

10 Tuck-Ups

*Empty Barbell

Push Press + Push Jerk (3 x (2 + 2) @ 80-85% of max Push Press)

Metcon (Time)

FOR TIME (12:00 time cap):

400m Run

Immediately Into…

18-15-12-9

TTB

SH2OH (115/75)

Goal (Fittest)* → Sub 10:00. Get ahead on the run and keep the pace going. We want to see either all TTB unbroken or all S2OH unbroken. Possible low 8:00 or less for those that are going to tackle unbroken on both TTB and S2OH.

Goal (All)* → Aim to fall within 10-12 minutes. Start with a fast run and aim to run right into the K2E. For SH2OH, focus on consistent reps with solid form, breaking up into manageable sets right from the start.
-Scaled-

FOR TIME (12:00 time cap):

200m Run

Immediately Into…

18-15-12-9

K2E

SH2OH (75/55) or DB SH2OH (30/20)

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1/9/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

Then, 2 Rounds:

8/8 SA DB Bent Over Rows

8 V-ups

8/8 SA DB Floor Press

Metcon (No Measure)

10 Min AMRAP:

20 Crossbody Mt. Climbers (L + R = 1 Rep)

15 Weighted Glute Bridges

10 DB Floor Press

-Rest 1:00-

12 Min EMOM:

MIN 1 – :45 Bicycle Crunches

MIN 2 – :45 Squat Rotations (https://www.youtube.com/watch?v=w4IdAUSHJUU)

MIN 3 – :45 Mountain Climber Up-Down*

*1 Rep = Mountain Climber (R) + Mountain Climber (L) + Up-Down

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

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1/7/22 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round

5 Inch Worms

8 Alt. Lunge and Reach

10 PT

10 ATW

8 PVC OH Squats

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle-Snatch

BTN Push Press

Snatch Balance

Hang Power Snatch

3 Position Snatch (mid thigh, below knee, floor) (3 sets of complex with no misses.)

*Weight for entire complex will be determined by what you can snatch from the hip.

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

18 Min AMRAP:

12 DBL DB Hang Muscle Snatch (50/35)

12 DBL DB Swings

12 Alt. DBL DB Suitcase Lunges

*Only one partner may work at a time. Partners alternate each movement. For example: P1 performs the Snatch, then P2 Performs the Swings, then P1 Performs the Lunges, then P2 Performs the Snatch,…
-Scaled-

IN TEAMS OF 2…

18 Min AMRAP:

12 DBL DB Hang Muscle Snatch (50/35)

12 DBL DB Swings

12 Alt. DBL DB Suitcase Lunges

*Only one partner may work at a time. Partners alternate each movement. For example: P1 performs the Snatch, then P2 Performs the Swings, then P1 Performs the Lunges, then P2 Performs the Snatch,…

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1/6/22 CrossFit Classes for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then, 2 Rounds

5 Up-Downs

10 Bootstrappers

10 PVC PT

Then 2 Rounds w/ Empty Bar:

3 RDL (:03 eccentric)

3 Muscle Clean

10 Alt. Elbow Punches

3 Hang Power Clean + Front Squat

3 Push Press

3 Jerks

Power Clean + Hang Power Clean (Build to a challenging complex of (2 + 1).)

()

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1/5/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

1:00 Row (Easy-Moderate Pace)

10 Air Squats (Pause :02)

5/5 SA DB Arnold Press

5 Push-Up to Down Dog

Then, 2 Rounds:

10 Cal Row (Moderate-Mod+ Pace)

20 Mt. Climbers

5/5 SA DB Push Press

2 Wall Walks

Push Press (5-5-5-5)

Or

HSPU

Learn the Skill!

Handstand Push-ups (Learn the skill!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation, Box HSPU, or Wall Walk

Advanced – HSPU or Max Distance Walk

Metcon (No Measure)

16 Min EMOM:

Min 1 – 5 Strict HSPU (RX+ 7-10 reps)

Min 2 – 10 Alt. Pistols

Min 3 – 15 Cal Row

Min 4 – 20 Jump Squats
-Scaled-

16 Min EMOM:

Min 1 – 5 Box HSPU or Pike Push Ups or 7-10 DB Strict Press (30/20)

Min 2 – 10 Alt. Pistols to Box

Min 3 – 12 Cal Row

Min 4 – 15 Jump Squats or Air Squats

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1/4/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

8 Alt. Groiners

8 Alt. Box Step Ups (RD2: Box Jumps)

8 Ring Rows

:15 Active Bar Hang

8 RDL

8 Hollow Rocks (RD2: Kipping Swings)

8 Up Downs

:15 Alt. High Plank Shoulder Taps

Weighted Pull-ups (8-8-6-6*)

2 x 8, 2 x 6 AHAP

*Superset with 3-5 “Perfect” reps of Deadlift…starting Moderate and building to your workout weight.

Metcon (Time)

FOR TIME (15 Min cap):

50 C2B Pull-Ups

50 Deadlifts (135/95)(RX+185/135)

50 Box Jumps (24/20)

50 Alt. DB Cleans (50/35)

Goal (Fittest) → Fittest should be looking to go 12:00 minutes or less. Look to keep the Chest to Bar Pull-Ups to 7-10 Reps. Deadlifts should be done in no more than 3 Sets. Fast consistent pace on the Box Jumps and no more than 2 Sets on the Alt. DB Power Cleans.

Goal (All) → All athletes should be right under 15:00 minutes. Look to keep the Chest to Bar Pull-Ups to 3-5 Reps. Keep the Deadlifts to 4 Sets or less. Box Jumps should be steady and consistent. Alt. DB Power Cleans should be done in 2-3 Sets. Ideally pushing for larger Sets.
-Scaled-

FOR TIME (15 Min cap):

35 Band-Assisted or Jumping Pull-Ups or Ring Rows

35 Deadlifts (95/65)

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

35 Alt. DB Cleans (30/20)

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1/3/22 CrossFit Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

200m Run

8 Up/Down Dog

6 Lunge (L) + Lunge (R) + Air Squat

4/4 PVC ATW

2 OH Squat w/ PVC @ 4442

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Push Press

OH Squat

Overhead Squat (4 x 6 @ 80% of 1RM)

*All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement.

(Week 1 of 8)

Metcon (Time)

FOR TIME (10 Min Cap):

21-15-9

Overhead Squat (95/65)

*400m Run after each full set.

Goal (Fittest) → Fittest should be looking to go 7:00 minutes or less. Run effort should be 2:00 or less. Keep all Overhead Squats unbroken throughout the workout. Push that transition speed fast!

Goal (All) → All athletes should be right around 9:00 minutes or less. Keep the Run effort at or below 2:00 minutes. Overhead Squats should be broken into no more than 2-3 sets, so choose load appropriately. Keep the transitions smooth and quick.
-Scaled-

FOR TIME (10 Min Cap):

21-15-9 or 15-12-9

Overhead Squat or Front Squat (65/45)

*200m Run after each full set.

read more →

1/2/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Cardio Choice

into…

6 Min EMOM:

Min 1 – 8 Scap Push-Ups into Max Single Unders

Min 2 – 8 Quad Heel Taps* into Max Alt. High Plank Shoulder Taps

*https://www.youtube.com/watch?v=Ji9jEVnM8cI

Metcon (No Measure)

24 Min EMOM:

MIN 1 – Max Alt. Sit-Thrus

MIN 2 – Max Low Plank

MIN 3 – Max Burpee + Extra Push-Up*

MIN 4 – Max Double Unders

MIN 5 – Max Effort Cardio Choice

MIN 6 – Rest

*1 Rep = Step-Back to High Plank + 2 Push-Ups + Stand & Jump

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

read more →

12/31/21 CrossFit NYE, OPEN GYM ONLY 8-10AM

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

10 Min EMOM:

MIN 1 – :20 Alternating & Reach + :20 Up-Downs

MIN 2 – :20 Up/Down Dog + :20 Alt. Elbow Punches*

MIN 3 – :20 Alt. Box Step Ups + :20 PVC Pass Throughs

MIN 4 – :20 Muscle Clean* + :20 Push Press*

MIN 5 – :20 Kipping Swings or Hollow Rocks + :20 K2E or Tuck Ups

*Use empty barbell. Beginners can use PVC if not ready for bar.

Metcon (AMRAP – Rounds and Reps)

“THE 2020 EXPERIENCE”

22 Min AMRAP:

22 Alt. Box Step-Ups (24/20)

22 Push Press (115/75)|(75/55)

*Every 3:00 including 3,2,1 go…perform 22 Sit-Ups (RX+ TTB)

Goal (Fittest) → Striving for unbroken sets on the Push Presses for as long as possible then breaking up with quick rest intervals. Step Ups should always be unbroken.

Goal (All) → Keep Push Press sets in 2-3 sets max, and choose a Box Height that doesn’t hinder steady consistent rep cadence, being completed in about 1:00 at most. Everyone should be completing a round within about 2:30.
-Scaled-

22 Min AMRAP:

22 Alt. Box Step-Ups (18/12)

22 Push Press (75/55)

*Every 3:00 including 3,2,1 go…perform 22 Sit-Ups

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MAX OUT

Beacon MMA & CrossFit Turbocharged – Barbell Club

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A: Metcon (Weight)

For today please choose any lift you want and build to a max 1-3 rep.

Can be lower body or upper

Please add the performance to Wodify individually.

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12/30/21 CrossFit Classes Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

10 Bootstrappers

10 Alt. Groiners

1:00 Front Rack Mobility

Then 2 Rounds w/ Empty Bar:

3 RDL

3 Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats @ 32X1

3 Hang Power Cleans (hold catch :02)

Front Squat (15 Min to build to a challenging triple!)

*Pause :02 first two reps.

Metcon (Time)

“RESOLUTION”

IN TEAMS OF 2…

FOR TIME:

50 Hang Power Cleans (135/95)

25 Power Cleans (135/95)

25 Power Cleans (155/105)

50 Squat Cleans (155/105)

*20:00 time cap.

*P1 works on the barbell while P2 runs 200m. Switch every 200m Run until the barbell work is completed.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

50 Hang Power Cleans (95/65)

25 Power Cleans (95/65)

25 Power Cleans (115/75)

50 Squat Cleans (115/75)

*Athletes can sub DB (30/20) for barbell movements.

*20:00 time cap.

*P1 works on the barbell while P2 runs 100m. Switch every 100m Run until the barbell work is completed.

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12/29/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

30 Single Unders

10 Singles Right Leg

10 Singles Left Leg

20 Singles Alternating Legs

10 Single, Single, High Jump Single

10 Single, Single, Double

:30 Double Under Practice

Into…

1 Round w/ Med Ball or Light DB:

7 MB Deadlifts or 7/7 DB Deadlifts

7 MB OH Press or 7/7 DB Strict Press

7 MB Ground to OH or 6 Alt. DB Snatches

7 Scap Push-Ups

7 HRPU

Bench Press (12-10-8-6)

*Start Moderate then build to Heavy.

Metcon (AMRAP – Rounds)

2 Sets:

8 Min AMRAP:

10 Double Unders*

15 Ball Slams (20/14) or Alt. DB Snatches (50/35) (RX+ Hang Power Snatch (85/60))

10 HRPU

(Rest 2:00 b/t Sets)

*Double Unders increase by 10 reps every Round.

10-20-30-40 etc.

**Restart the second AMRAP at 10 DU.

Goal (Fittest) → Fittest should be aiming to get into the round of 50 Double Unders or more. All movements should be unbroken with the focus on not tripping over the Jump Rope. Aim for the same score or more if they can improve speed and transitions in the second AMRAP.

Goal (All) → All athletes should aim to get into the round of 40 Double Under Attempts or more. Focus on smooth and unbroken with the lighter Ball Slam/DB Snatch and breaking up Push-Ups as needed to stay consistent each round. Aim to stay consistent in the second AMRAP or get close to their first score.
-Scaled-

2 Sets:

8 Min AMRAP:

10 Double Under Attempts or 20 Single Unders*

15 Ball Slams (14/10) or Alt. DB Snatches (30/20)

5 HRPU

(Rest 2:00 b/t Sets)

*Double Under Attempts increase by 5 reps every Round….10-15-20-30 etc. Single Unders increase by 20 every Round…20-40-60-80 etc.

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12/28/21 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Jumping Jacks

10 Scap Pull-Ups or Scap Ring Rows

10 Paused Jump Squats

5 Kipping Swings or Ring Rows

Then 2 Rounds:

10 PVC Pass Throughs

5 Muscle Cleans

10 Alt. Elbow Punches

5 Thrusters

3 Split Jerks (hold dip and catch :02)

Strict Press + Split Jerk (4 x (2 + 1) @ 85% of max Strict Press)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
*Goal (Fittest)* → Anything sub 4:00-5:00 is fast on this one. Elite athletes are pushing sub 3:00. For our fittest the goal is not just unbroken but an all out sprint. Pick up the bar and don’t stop moving with fast transitions.

*Goal (All)* → Aim for 6:00-8:00 or faster. For all athletes we want to set them up to feel a Sprint pace. The goal is to push this one and aim for bigger sets with the Thrusters and smart sets with the Pull-Ups. Both movements should be completed in no more than 3 sets!

-Scaled-

15-12-9

Thrusters (75/55)

Band-Assisted Pull Ups, Jumping Pull Ups, or Ring Rows

*Athletes can sub DBs (25/15) for barbell.

read more →

12/27/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Inch Worms

10 Alt Groiners

10 KB Swings

2 Rounds:

8 Up-Downs

8 Alt. Cossack Squats

8 RDL (empty bar)

Deadlift (5-5-5-5-5)

Metcon (Time)

14 Min AMRAP:

30 Box Jumps (20/18)(RX+24/20)

20 Burpees

10 Deadlifts (185/135)(RX+225/155)
-Scaled-

14 Min AMRAP:

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

10 Up-Downs

5 Deadlifts (95/65)

read more →

12/26/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

9 Min EMOM:

Min 1 – :40 Cardio of Choice

Min 2 – :30 SeeSaw Bent Over DB Row

Min 3 – :20 Band Pull Aparts + :20 Alt. High Plank Shoulder Taps

Metcon (No Measure)

20 Min EMOM:

MIN 1 – :50 Plank Hold*

MIN 2 – :50 Cardio of Choice 1

MIN 3 – :50 Max DB Renegade Rows (50/35)

MIN 4 – :50 Cardio of Choice 2

MIN 5 – :50 DB Heel Taps (https://www.youtube.com/watch?v=aSrM1wUlcTw)

*Round 1: Front Plank (High or Low)

Round 2: Side Plank (R)

Round 3: Side Plank (L)

Round 4: Reverse Plank

Cool Down

FLOW STRETCHING

2:00 Forward Fold

1:00 Lizard (L)

1:00 Lizard (R)

2:00 Frog Stretch

2:00 Saddle Pose

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12/24/21 – CrossFit Xmas Eve, OPEN GYM ONLY 8-10AM

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

30 High Knees

7 Up-Downs

7 Tuck-Ups

7 Scap Pull-Ups or Scap Ring Rows

7 RDL*

7 Muscle Clean*

10 Alt. Elbow Punches

7 Push Press*

2 Rounds:

20 Butt Kicks

5 Air Squats

5 Burpees

5 V-Ups

5 Kipping Swings or Hollow Rocks

5 Thrusters*

*Use empty Barbell.

Metcon (Time)

“12 Days of Fitness”

FOR TIME:

Day 1 – 100m Run

Day 2 – Power Cleans (135/95)(RX+185/135)

Day 3 – Burpees to a Plate

Day 4 – Push Press

Day 5 – TTB

Day 6 – HRPU

Day 7 – Plate Ground to OH (45/35)

Day 8 – Wall Balls (20/14)

Day 9 – Deadlifts

Day 10 – Alt. Reverse Lunges

Day 11 – DB Thrusters (50/35)

Day 12 – Muscle Ups

**All barbell moments can be done using DB’s (50/35).

**Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.
-Scaled-

FOR TIME:

Day 1 – 100m Run

Day 2 – Power Cleans (85/60))

Day 3 – Up-Downs

Day 4 – Push Press

Day 5 – K2E

Day 6 – HRPU or Band-Assisted Push Up

Day 7 – Plate Ground to OH (25/15)

Day 8 – Wall Balls (14/10)

Day 9 – Deadlifts

Day 10 – Alt. Reverse Lunges

Day 11 – DB Thrusters (30/20)

Day 12 – Burpee Pull Ups

*All barbell moments can be done using DB’s, (30/20).

read more →

12/23/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Cal Row

10 Alt. Box Step Ups

10 Scap Pull Ups

5 DBL DB Up-Downs

Into…

1 Round:

10 Cal Row

10 Alt. Box Step Overs

10 Kipping Swings

5 DBL DB Snatches

Kettlebell Clean (10 minutes of practice!)

Beginners: Assisted Clean (using free hand)

Intermediate/Advanced: Flow… Swing – Swing Pull – Clean

https://www.instagram.com/p/B8aBvhGJ5iD/
ADV: DBL KB Clean x 5 AHAP

Metcon (Time)

PARTNER “REINDEER GAMES”

IN TEAMS OF 2…

FOR TIME:

150 Pull-Ups

100 Alt. DB Box Step Overs (50/35)|(24/20)

50 DB Devil’s Press

*Partner 1 works on the reps, while Partner 2 accumulates Calories on Rower. Athletes may split work as needed.

**Score is Time. Teams subtract the total Calories accumulated as seconds from their time. For example if 150 Calories are complete, they will subtract 150 seconds from their time.

Goal (Fittest) → ~23:00 for our bodyweight ninjas and rower bruisers! Big unbroken sets on the Pull Ups and steady quick transitions on the DB work!

Goal (All) → Fight to finish under the 25:00 mark. Choose a DB weight that allows you to keep steady cadence from rep to rep and allows you to keep to unbroken sets in whatever rep number you choose to hold. Consistent pace on rower to accumulate Calories, but not too hard! Use this time to catch a little breath!
-Scaled-

IN TEAMS OF 2…

FOR TIME:

100 Jumping Pull-Ups or Ring Rows

100 Alt. DB Box Step Overs (30/20)|(18/12) or Bodyweight Step Overs

50 DB Devil’s Press

read more →

12/22/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

5 Up/Down Dog

100m Run

12 Deadbugs

30 Single Unders

12 Alt. SL V-Ups

30 Double Unders

Then 1 Round w/ Empty Bar:

5 Muscle Cleans

10 Alt Elbow Punches

5 Strict Press

5 Push Press (:03 eccentric)

Strict Press (Build to a heavy set of 5 reps.)

*Last tested 10/22/21.

Rannie (Time)

“Rannie”

For Time:

50-40-30-20-10*

Double Unders

Sit-ups

*400m Run After Each Full Round
Goal (Fittest) → Fittest should be looking to complete in 18:00 minutes or less. Look to push the pace on the Run and finish that around 1:45 or less. Double Unders should be completed unbroken and fast. Keep the Sit-Ups to a very fast pace.

Goal (All) → All athletes are looking to complete in 20:00 minutes or less. Runs should be done right around 2:00 minutes. Look to keep most of the Jump Rope unbroken. Smooth yet fast on the Sit-Ups.

-Scaled-

In place of DUs…

– Plate Hops

– 1:00 / :50 / :40 / :30 / :20 of DU attmepts

– 100-80-60-40-20 Single Unders

Or…

25-20-15-10-5*

Double Unders

Sit-ups

*200m Run After Each Full Round

read more →

12/21/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Squat Warm Up

Back Squat (6-6-6-6)

*Tempo @ 2121.

*Keep weight Moderate-Moderate+.

Metcon (Time)

For Time (15 min cap):

9-15-21-27-21-15-9

KB Swing (70/53)

Goblet Squats (RX+ Barbell Front Squats (95/65))

Goal (Fittest) → Sub 12:00. These athletes should be aiming for unbroken on almost all sets.

Goal (All) → Sub 15:00. Focus on breaking up reps ahead of time and then aim for unbroken on the later rounds.
-Scaled-

For Time (15 min cap):

9-15-21-27-21-15-9 or 7-12-15-21-15-12-7

KB Swing (26/18)

Goblet Squats or Air Squats

read more →

12/20/21 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

6 Up-Downs (RD2: Burpees)

8 Alt. Box Step Ups

10 Alt. High Plank Shoulder Taps

12 PVC Pass Throughs (RD2: ATW)

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch High Pull

Muscle Snatch

BTN Push Press

Hang Power Snatch (Pause @ knee & hold catch :02)

Snatch Pull + Power Snatch (Build to a challenging complex of (1 + 1))

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

6 Hang Power Snatch (95/65)(RX+135/95)

9 HSPU

12 Burpee Box Jumps (24/20)
-Scaled-

13 Min AMRAP:

6 Hang Power Snatch (65/45)

9 DB Strict Press or 2 Wall Walks

12 Up-Down Box Jumps or Step Ups (18/12)

read more →

12/19/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds of :20 ON | :10 OFF:

Jumping Jacks

Air Squats

Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)

Crab Walk

Sit Throughs

*Each round = 2:30.

Metcon (No Measure)

4 Rounds:

2:00 Cardio Choice 1

1:00 Alt. Sit Throughs

1:00 Alt. Turkish Getups (25/15)

2:00 Cardio Choice 2

(Rest 1:00 b/t Rounds)

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

or

2:00 Down Dog

2:00 Twisted Cross (R)

2:00 Seated Fold Forward

2:00 Twisted Cross (L)

2:00 Pigeon (1:00 each side)

1:00 Standing Knee Hug (R)

1:00 Standing Knee Hug (L)

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12/18/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

LINE DRILLS:

Walking Knee Hug

Butt Kickers

High Knees

Toy Soldiers

Broad Jumps

2 Rounds:

10 Alt. Lunges

5 Up Downs

5 DBL DB Deadlift

5 DB Hang Power Cleans

Metcon (Time)

IN TEAMS OF 2…

4 Rounds (40 min cap):

800m Run*

Complete DB Reps**

*Partner 1 Works while Partner 2 Rests. Must alternate every 200m on Run.

**DB Reps Per Round (Split work as needed)….

Round 1 – 50 DB Up-Down (50/35)

Round 2 – 60 DB Suitcase Lunge***

Round 3 – 70 DB Push Press

Round 4 – 80 DB Power Cleans

***Each Lunge Step = 1-Rep

Goal (Fittest) → 35:00 or less. All runs at or under 3:45, when it comes to the DB Reps we want to see big or even unbroken sets. The only movement that you see twice is the DB Up Downs, meaning we can go for broke on the other ones without worrying about muscle fatigue in the next round.

Goal (All) → Runs should stay under the 4:00 mark. 4:00 cap on DB movements.
-Scaled-

IN TEAMS OF 2…

4 Rounds (40 min cap):

600m Run*

Complete DB Reps**

*Partner 1 Works while Partner 2 Rests. Must alternate every 100-200m on Run.

**DB Reps Per Round (Split work as needed)….

Round 1 – 30 DB Up-Down (35/20)

Round 2 – 40 DB Suitcase Lunge***

Round 3 – 50 DB Push Press

Round 4 – 60 DB Power Cleans

***Each Lunge Step = 1-Rep

read more →

12/17/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

8 Bootstrappers (Chest up!)

8 Partner Push Ups

8 Partner Sit Ups

8 PVC OH Squats

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle-Snatch

BTN Push Press

Snatch Balance

Hang Power Snatch

3 Position Snatch (mid thigh, below knee, floor) (Build to a Moderate+ load of complex in 3 sets!)

Weight for entire complex will be determined by what you can snatch from the hip.

3 sets of complex with no misses.

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (Time)

10-20-30-20-10

Push Ups

Sit Ups

Alt. DB Snatch* (50/35)(RX+60/40)

*Option to sub Cal Row or Barbell Hang Power Snatch (95/65 – Advanced only!) for DB Snatch.
-Scaled-

10-20-30-20-10

HRPU or Band Assisted Push Ups

Sit Ups

Alt. DB Snatch* (30/20)

*Option to sub Cal Row for DB Snatch: 10-15-20-15-10

read more →

12/16/21 CrossFit Classes South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

25 Jumping Jacks

25 Mt. Climbers

10 Alt. Groiners

2:00 Front Rack Mobility

Then, 2 Rounds w/ Empty Bar:

3 Clean High Pulls

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans + Front Squat

3 Push Press

3 Split Jerks (hold split :02)

Clean and Jerk (Build to a Heavy 1-Rep Clean and Jerk)

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Goal (Fittest) → Fire breathers are looking to go sub 8:00. Going Unbroken for at least the first couple of rounds then taking smart breaks to give the grip a bit of a rest.

Goal (All) → All athletes are looking to complete the workout between 8:30 and the 12:00 cap. Hold back on the first few rounds and break up the barbell as needed. Take a rest on the 11th Deadlift before picking it up and completing the HPC.

-Scaled-

5 Rounds*:

6 Deadlifts (65/55)

6 Hang Power Cleans

6 Push Jerk

*Sub DB (30/20) for Barbell movements.

read more →

12/15/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 HK

8 RDL (:03 eccentric)

10 Alt. Box Step-Ups

8 Kipping Swings or Hollow Rocks

2 Rounds:

20 BK

8 Pendlay Row (Pause :02 at Chest)

10 Lateral Box Step-Ups

8 Pull Ups or Ring Rows

Pendlay Row (5-5-5-5)

Build to a challening set of 5 reps!

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

10 C2B Pull Ups

16 Box Jumps (24/20)

400m Run

*Goal (Fittest)* → Fittest should be looking to do 5+ Rounds today. Keep the Runs to 1:45 minute or less. Pull Ups should be unbroken and moving with purpose on Box Jumps. Should really be able to push a bit harder than you want too today.

*Goal (All)* → All athletes are looking to complete 4+ Rounds today. Keep the Runs right around 2:00 minutes. Pull Ups no more than 2 Sets here. Box Jumps or Step Ups should be consistent with minimal rest needed during the movement.
-Scaled-

16 Min AMRAP:

10 Jumping Pull Ups, Band-Assisted Pull Ups, or Ring Rows

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

200m Run

read more →

12/14/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

100m Run

10 Bootstrappers

10 Alt. Groiners + Twist

10 PT

Then, 2 Rounds w/ Empty Bar:

3 Muscle Clean

10 Alt. Elbow Punches

3 Front Squats

3 BTN Push Press

3 OH Squats @32X1

Overhead Squat (12 Min to Build to a Moderate-Heavy 4-Rep OH Squat)

Metcon (Time)

3 Rounds (10:00 min cap):

15 Burpees

10 Overhead Squats (95/65)

12 Thrusters

*Goal (Fittest)* → Aim for Sub 7:00. These fire breathers are coming out hot on the burpees and going unbroken on the barbell movements.

*Goal (All)* → Aim for sub 10:00. Aim for a moderate pace on the burpees/up-downs and 1-2 Sets on the Barbell movements.
-Scaled-

3 Rounds (10:00 min cap):

10 Up-Downs

10 Overhead Squats or Front Squats (65/45)

12 Thrusters or DB Thrusters

read more →

12/13/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Single Unders

5 Scap Pull-Ups or Scap Ring Rows

5 Kipping Swings or Hollow Rocks

5 Strict Knee Raises or Tuck Ups

8 KB Swings

Then, 2 Rounds 5 Reps w/ Empty Bar:

Sumo Deadlift

High Pull

SDHP

Sumo Deadlift High Pull (5-5-5-5)

Build to a moderate load for 5 controlled, continual reps.

Metcon (Time)

For Time (15:00 time cap)

100 DU

Immediately Into…

2-4-6-8-10-12-14-16-18-20

KB Swings (70/53)

10-9-8-7-6-5-4-3-2-1

TTB

Immediately Into…

100 DU

*Goal (Fittest)* → Fittest Should be shooting for 11:00 or less. They are looking to do very large Sets on the Double Unders. No more than 3 Sets there. Toes to Bar should be fast. We are looking at no more than 2 quick Sets if needed. Push the pace on the KB Swings and get back to the Toes to Bar.

*Goal (All)* → All athletes should be shooting for 15:00 or less. 4-6 Sets on the Double Unders/Attemps. Looking to keep larger Set blocks. Double Unders/Attemps should be 2-3 Sets as needed. Controlled consistent push on the KB Swings.
-Scaled-

For Time (15:00 time cap)

50 DU/Attempts or 125 Single Unders

Immediately Into…

2-4-6-8-10-12-14-16-18-20

KB Swings (26/18)

10-9-8-7-6-5-4-3-2-1

K2E

Immediately Into…

50 DU/Attempts or 125 Single Unders

read more →

12/11/21 CrossFit Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

25 JJ

25 Front Jacks

Then, 2 Rounds:

5 Inch Worms

5 Muscle Snatch*

5 BTN Push Press*

5 Back Squats*

*Empty Bar. Beginners, RD1 PVC.

Push Press + Push Jerk (10 min to build to challenging set of (2 + 2))

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

8 Min AMRAP:

8 Push Press (95/65)

20 Air Squats

(Rest 1:30)

6 Min AMRAP:

6 Hang Power Snatch

15 Air Squats

(Rest 1:30)

4 Min AMRAP:

4 Push Jerk

10 Air Squats

*Partner 1 Works on the AMRAP while P2 completes 12 Burpees to Target (reps reduce each AMRAP to 10 then 8). Partners may only switch after the Burpees are completed. Partners keep one score for the workout.

**Target is 6 Inches above standing reach

Goal (Fittest)* → 3+ Rounds on every AMRAP! The reps look different, but the effort should remain to blast through those Air Squats in 1-2 sets!

Goal (All)* → 2+ Rounds on every AMRAP. Remain unbroken on the barbell cycling and use the Air Squats to catch your breath. Just keep moving through those while breaking into repeatable sets with short rests between.
-Scaled-

IN TEAMS OF 2…

8 Min AMRAP:

8 Push Press (65/45)

15 Air Squats

(Rest 1:30)

6 Min AMRAP:

6 Hang Power Snatch

10 Air Squats

(Rest 1:30)

4 Min AMRAP:

4 Push Jerk

5 Air Squats

*Partner 1 Works on the AMRAP while P2 completes 8 Up-Downs to Target (reps reduce each AMRAP to 6 then 4). Partners may only switch after the Burpees are completed. Partners keep one score for the workout.

**Target is 6 Inches above standing reach.

read more →

12/10/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

200m Row

:15 Kipping Swings or Active Bar Hang (Beginners: Hollow Rocks)

8 Up-Downs

5/5 DB Deadlifts

6/6 DB Curl To Press

7/7 Single Arm Ring Row

Rope Climb (Learn the skill!)

If proficient, Legless or Weighted!

Metcon (Time)

For Time (15 min cap):

12-9-6

Muscle-Ups

DB Devil’s Press (50/35)

DB Suitcase Lunges*

*L+R = 1-Rep

*Goal (Fittest)* → Fittest should be looking to complete this in 12:00 minutes or less. Look to keep the Muscle-Ups to 2 Sets, 3 for strategic breaks. No more than 2 Sets on both the Devils Press and Suitcase Lunges.

*Goal (All)* → All athletes should be under 15:00 minutes. Keep the Muscle-Ups or alternative to 3 Sets here. DB Devil’s Press should be done in 2 – 3 Sets throughout the workout. Giving a quick shakeout to save grip. Suitcase Lunges should be completed in 2 Sets throughout the workout.
-Scaled-

For Time (15 min cap):

12-9-6

Jumping/Band-Assisted Muscle-Ups or Up-Down Pull Ups or Ring Rows

DB Devil’s Press (25/15)

DB Suitcase Lunges*

*L+R = 1-Rep

read more →

12/9/21 CrossFit Haddonfield Marlton Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Scap Pull-Ups or Scap Ring Rows

8 Alt. Lunges

10 Kipping Swings or Hollow Rocks

10 Tuck Ups

8 Tuck Jumps

Then 2 Rounds w/ Empty Bar:

3 RDL

3 Muscle Clean

10 Alt. Elbow Punches

3 High Hang Power Clean

3 Hang Power Clean (pause :02 just below knee)

Power Clean + Hang Power Clean + Power Clean (15 Min to Build to Mod-Heavy Complex of (1+1+1))

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

9 Power Cleans (135/95)

18 TTB

18 Box Jumps (20/18) (RX+24/20)

*Goal (Fittest)* → Fittest should be completing 4+ Rounds with unbroken Power Cleans, 1-2 sets of TTB, and box jumps finished in less than 1:00.

*Goal (All)* → All athletes should aim to complete 3+ rounds with Power cleans taking no more than 3 sets, completing K2E in 3-4 sets, and box jumps or step ups at a reasonable height for about 1:00 of work.
-Scaled-

9 Min AMRAP:

9 Power Cleans (95/65) or DB Power Cleans (30/20)

18 K2E or Tuck Ups

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

read more →

12/8/21 CrossFit near Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 JJ

5 Up/Down Dog

10 Bootstrappers

10 PT

10 ATW

5 OH Squats @ 32X1 w/ PVC

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Push Press

OH Squat

Overhead Squat (3 x 5*)

Tempo @ 3111

*Weight stays Moderate to Moderate+ for all sets.

Metcon (Time)

4 Rounds (15 min cap):

30 Unbroken Wall Balls (20/14)

20 Unbroken KB Swings (53/35)(RX+70/53)

(Rest 1:30 b/t Rds)

(Score is Slowest Set)

*Goal (Fittest)* → Fittest should be looking to complete all 4 Sets of 30 unbroken. There should also be a strong consideration and push for that Heavier Weight. Fittest should be completing the rounds in 1:45 minute or Less. Keep the RPMs high and make that 1:30 minute rest feel very short. Looking to finish 12:00 minutes or Less

*Goal (All)* → All athletes are looking to pick a challenging, but repeatable unbroken Wall Ball number. Ideally around the 20-25 Rep range depending on their Medicine Ball of Choice. Rounds should be completed in 2:00 minutes or less. Look to finish 15:00 minutes or less.
-Scaled-

4 Rounds (15 min cap):

20 Wall Balls (14/10)

20 KB Swings (26/18)

(Rest 1:30 b/t Rds)

read more →

12/7/21 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

12 Alt. Knee Hugs

12 Alt. Toy Soldiers

10 Alt. Cossack Squats

10 Alt. Samson Lunge Stretch (https://www.youtube.com/watch?v=lQhBLId_y6s)

10 Scap Pull Ups or Scap Ring Rows

10 Box Dips

1 Round:

25 High Knees

25 Butt Kickers

:25 Walk on Toes

:25 Walk on Heels

10 Ring Rows

10 Kipping Swings or Hollow Rocks

10 Push Ups

Bench Press (3 x 8-10 AHAP)

*Tempo @ 21X1

Metcon (Time)

FOR TIME (15 min cap):

400m Run

30 Pull-Ups

20 Ring Dips (RX+ Hang Power Clean 135/95)

800m Run

15 Pull-Ups

15 Ring Dips (RX+ Hang Power Clean 135/95)

*Goal (Fittest)* → ~12:00. Big sets on the Pull Ups and Ring Dips/HPC if not unbroken.

*Goal (All)* → 15:00 for everyone. Runs should be approximately 2:00 and 4:00 respectively, Pull Ups and Dips should be larger sets but capped at 5 sets max in the 30, and 3 sets max for the 15.
-Scaled-

FOR TIME:

200m Run

30 Band/Jumping Pull-Ups or Ring Rows

20 Box/Bench Dips

400m Run

15 Band/Jumping Pull-Ups or Ring Rows

15 Box/Bench Dips

read more →

12/6/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

24 SU

10 Alt. High Plank Shoulder Taps

8 Air Squats

8 RDL*

:30 Tuck Hold

1 Round:

24 DU/Attempts

10 Supermans

8 Inchworms (no push-up)

8 Good Mornings*

:30 Hollow Hold

*Empty Barbell.

Sumo Deadlift (7-5-3-3)

*Build to a challenging set of 3 reps.

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – 40 DU into Max Sumo DL (275/185)

MIN 2 – 10 Up-Downs Over Bar into Max Goblet Squats (50/35)

MIN 3 – Rest (RX+ Mt. Climbers)

*Goal (Fittest)* → Looking to go unbroken on the Double Unders, and completing 10+ Sumo Deadlifts. Fast on the Up-Downs jumping across the barbell, and completing 10+ Goblet Squats.

*Goal (All)* → All athletes are looking to complete about 6 Sumo Deadlifts. Steady moving through the Up-Downs (stepping over is great) allowing for 5+ Goblet Squats.
-Scaled-

15 Min EMOM:

MIN 1 – :30 DU/Attempts or SU into Max Sumo DL (115/85)

MIN 2 – 10 Up-Downs Over Bar into Max Goblet Squats (25/15)

MIN 3 – Rest

read more →

12/5/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200-400m Jog

Then 2 Rounds:

10 Alt. Windmills

8/8 SA DB Bent Row

10 Alt. High Plank Shoulder Taps

8 Push Ups

Metcon (No Measure)

24 Min EMOM:

MIN 1 – :50 Moderate Pace Cardio Choice

MIN 2 – :50 Weighted Russian Twists

MIN 3 – :50 DB Renegade Row

MIN 4 – :50 Burpees

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

read more →

12/4/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

35 Single Unders

10 KB Deadlifts

10 KB Swings

Then 1 Round w/ Empty Bar or Single DB:

10 RDL

5 or 5/5 Muscle Clean

5 or 5/5 Hang Power Clean

Then 1 Round w/ Empty Bar or Single DB:

5 Snatch High Pull or 5/5 DB High Pull

10 Hang Power Snatch or Alt. DB Snatch

Metcon (Time)

Partner Mashed Potatoes

IN TEAMS OF 2…

3 ROUNDS:

30 Power Snatch (115/75)

40 KB Swings (70/53)

50 Power Cleans

200 DU

*Split work as needed. P1 works while P2 rests.

*Look to complete the barbell movements in 3-4 Sets. Look to complete the TTB in 2-4 Sets. Look to complete sets of 25 for DUs.
-Scaled-

Partner Mashed Potatoes

IN TEAMS OF 2…

3 ROUND:

30 Alt. DB Snatch (30/20)

40 KB Swings (26/18)

50 DB Power Cleans

100 DU/DU Attempts or 200 Single Unders

read more →

12/3/21 CrossFit Classes Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

250m Row

Then 2 Rounds:

10 Alt. Lunges

10 Alt. Cossack Squats

5 HRPU

5 Scap Pull Ups or Scap Ring Rows

Then 2 Rounds:

10 Alt. Box Step Ups

10 Tuck Ups

5 HRPU

5 Kipping Swings or Hollow Rocks

Bench Press (5-5-4-3-3)

*15 min to build to a challenging set of 3 reps!

Metcon (AMRAP – Reps)

16 Min EMOM:

Min 1 – :40 Max Cal Row

Min 2 – :40 Max Alt. DB Box Step Overs (20/18)(50/35)

Min 3 – :40 Max TTB

Min 4 – :40 Max Burpees

1 Cal = 1 Rep
-Scaled-

16 Min EMOM:

Min 1 – :40 Cal Row

Min 2 – :40 Alt. DB Box Step Overs (18/12)(25/15)

Min 3 – :40 K2E

Min 4 – :40 Up-Downs

1 Cal = 1 Rep

read more →

12/2/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

5 Inch Worms

10 Glute Bridges

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Hang Power Clean (pause :02 just below knee)

10 Alt. Elbow Punches

5 Front Squats

Clean (3 x 2 @ 85-90% of 1RM)

*1RM established 10/21/21.

Metcon (Time)

FOR TIME (12 min cap):

Buy In: 400m Run

15-20-25

Deadlifts (135/95)(RX+185/135)

Box Jumps (24/20)
-Scaled-

FOR TIME (12 min cap):

Buy In: 200m Run

10-15-20

Deadlifts (95/65)

15-20-25

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

read more →

12/1/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

8 Up/Down Dog

8 Alt. Pass Through Lunges

8 Ring Rows

8 Up-Downs

8 PVC Muscle Snatches

Then, 2 Rounds:

8 Single DB RDL

8 Jumping Pull Ups

8 Single DB Bent Row

8 Alt. DB Snatch

Supinated Pendlay Row (4 x 6 AHAP)

*Pause at chest all reps.

Metcon (Time)

3 Rounds (10 min cap):

20 Alt. DB Snatch (50/35)

15 Pull-Ups

20 Alt. DB OH Lunges*

*Switch hands after 10 reps. Lunges alternate legs each rep (forward or reverse).
-Scaled-

3 Rounds (10 min cap):

20 Alt. DB Snatch (25/15)

15 Jumping Pull-Ups or Ring Rows

20 Alt. DB OH Lunges* or Bodyweight Alt. Lunges

*Switch hands after 10 reps. Lunges alternate legs each rep (forward or reverse).

read more →

11/30/21 CrossFit Classes South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

30 Singles

10 Plate Bent Over I,Y,T’s

10 MB Deadlift

10 Single + Single + High Jump Single

10 MB OH Press

10 Single + Single + Double

5 Muscle Clean

10 Alt. Elbow Punches*

5 Strict Press*

10 MB G2O

:30 DU/Attempts

*Empty Barbell

Push Press + Push Jerk (15 Min to Build to a Challenging set of (2 + 2))

Metcon (Time)

FOR TIME (12 min cap):

50 DU

21 Shoulder to Overhead (95/65)

20 Ball Slams (20/14)

Rest 1:00

50 Double Unders

15 Shoulder to Overhead (115/80)

20 Ball Slams

Rest 1:00

50 Double Unders

9 Shoulder to Overhead (135/95)

20 Ball Slams

(Score is Total Time)
-Scaled-

FOR TIME (12 min cap):

25 DU/Attempts or 50 SU

21 Shoulder to Overhead (45/35)

20 Ball Slams (14/10)

Rest 1:00

25 DU/Attempts or 50 SU

15 Shoulder to Overhead (65/45)

20 Ball Slams

Rest 1:00

25 DU/Attempts or 50 SU

9 Shoulder to Overhead (85/60)

20 Ball Slams

read more →

11/29/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

9 Min EMOM:

Min 1 – :50 Alt. Groiner + Twist

Min 2 – :50 Up-Down + Air Squat

Min 3 – :20 DBL KB Deadlift + :20 MB Push Press

Then, 6 Back Squats w/ Empty Bar @ 32X2.

Back Squat (3 x 4 @ 80% of 1RM)

*Pause first two reps of each set.

*:03 eccentric all reps!

Metcon (AMRAP – Rounds and Reps)

1 Round:

1:00 Max Up-Downs

1:00 Max DB/KB Farmer Hold (AHAP)

1:00 Max Wall Sit

1:00 Max Low Plank

Immediately Into…

11 Min AMRAP:

10 Push-Ups

15 Air Squats

200m Run
-Scaled-

1 Round:

:40 Max Up-Downs

:40 Max DB/KB Farmer Hold (AHAP)

:40 Max Wall Sit

:40 Max Low Plank

Immediately Into…

11 Min AMRAP:

10 HRPU or Band Assisted Push-Ups

15 Air Squats

100m Run

read more →

11/28/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jumping Jacks

1:00 Alt. Reverse Lunges

1:00 Sit Ups

1:00 HRPU

Metcon (No Measure)

3 Rounds:

3:00 Aerobic Pace Cardio Choice (Slow & steady, able to hold a conversation while performing!)

2:00 Moderate-High Pace Cardio Choice

1:00 Sprint Pace Cardio Choice

-Rest 2:00 b/t Rounds-

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

read more →

11/27/21 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

9 Min EMOM:

Min 1 – :50 Alt. Groiner + Twist

Min 2 – :50 Up-Down + Air Squat

Min 3 – :20 DBL KB Deadlift + :20 MB Push Press

Then, 6 Back Squats w/ Empty Bar @ 32X2.

Back Squat (3 x 4 @ 80% of 1RM)

*Pause first two reps of each set.

*:03 eccentric all reps!

Metcon (AMRAP – Rounds and Reps)

1 Round:

1:00 Max Up-Downs

1:00 Max DB/KB Farmer Hold (AHAP)

1:00 Max Wall Sit

1:00 Max Low Plank

Immediately Into…

10 Min AMRAP:

10 Push-Ups

15 Ball Slams (20/14)

20 Air Squats
-Scaled-

1 Round:

:40 Max Up-Downs

:40 Max DB/KB Farmer Hold (AHAP)

:40 Max Wall Sit

:40 Max Low Plank

Immediately Into…

10 Min AMRAP:

10 HRPU or Band Assisted Push-Ups

15 Ball Slams (14/10)

20 Air Squats

read more →

11/26/21 – CLOSED (OPEN GYM 6-7PM!)

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

8 Cal Row (Easy-Moderate Pace)

8 Alt. Box Step Ups

10 Alt. High Plank Shoulder Taps

Then, 2 Rounds:

8 Cal Row (Moderate+ Pace)

8 Box Jumps

5/5 SA DB Bent Row (Light DB!)

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

7 Box Jumps (30/24)

14 Renegade Row* (35/20)

21 Cal Row

*L+R = 1 Rep
-Scaled-

14 Min AMRAP:

7 Box Jumps (18/12)

14 Renegade Row* (15/10)

15 Cal Row

*L+R = 1 Rep.

read more →

11/25/21 CrossFit Open Gym 9-11AM – Happy Thanksgiving!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK

20 BK

35 Single Unders

10 Kipping Swings

10 K2E

Then 1 Round w/ Light-Moderate DB:

10 DB RDL (Single DB held with both hands)

5/5 DB Muscle Clean

5/5 DB Hang Power Clean

Then 1 Round w/ Light-Moderate DB:

5/5 DB High Pull

10 Alt. DB Snatch

Metcon (Time)

“Partner Mashed Potatoes”

IN TEAMS OF 2…

3 ROUNDS:

30 Alt. DB Snatch (50/35)

40 TTB

50 DB Power Clean

200 DU

*Split work as needed. P1 works while P2 rests.

*Look to complete the DB movements in 3-4 Sets. Look to complete the TTB in 3-4 Sets. Look to complete sets of 25 for DUs.
-Scaled-

IN TEAMS OF 2…

3 ROUND:

30 Alt. DB Snatch (30/20)

40 K2E

50 DB Power Clean

100 DU/DU Attempts or 200 Single Unders

read more →

11/24/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

250m Row

10 Partner Push Ups

Then 2 Rounds:

8 Alt. Box Step Ups

12 Alt. High Plank Shoulder Taps

Then 2 Rounds:

8 Box Jumps

6/6 SA DB Bent Over Row

Bench Press (1 x 5)

Metcon (AMRAP – Reps)

16 Min EMOM:

Min 1 – 10 Box Jumps (30/24)

Min 2 – 8 Renegade Rows* (45/30)

Min 3 – 15 Cal Row

Min 4 – Jumping Jacks

*L+R = 1 Rep
-Scaled-

16 Min EMOM:

Min 1 – 10 Box Jumps (18/12)

Min 2 – 8 Renegade Rows* (20/15)

Min 3 – 12 Cal Row

Min 4 – Jumping Jacks

*L+R = 1 Rep

read more →

11/23/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Run

10 Up-Downs

8 Deadbugs

5 Inch Worms

5 RDL (empty bar)

Deadlift (Build to heavy set of 5 reps.)

Library quiet!

WOD Warm Up

2 Rounds w/ Empty Bar:

4 Muscle Clean

8 Alt. Elbow Punches

4 Hang Power Clean (Hold catch :02)

Metcon (Time)

FOR TIME (15:00 cap)*:

3-6-9-12-15

Hang Power Clean (185/135)

6-12-18-24-30

Wall Balls (20/14)

*After each full set, perform a 100m Run.
-Scaled-

FOR TIME (15:00 cap)*:

3-6-9-12-15

Hang Power Clean (95/65)

6-12-18-18-18

Wall Balls (14/10)

*After each full set, perform a 100m Run.

read more →

11/22/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

:45 Row (Easy-Moderate Pace)

5 Up/Down Dog

10 Scap Pull-Ups or Scap Ring Rows

10 Tuck-Ups

2 Rounds:

:30 High Plank (RD2: :30 Crab Walk)

10 Alt. Groiners

10 Ring Rows

10 Sit-Ups

Weighted Pull-ups (3 x 5-7 AHAP)

*After each set of pull ups, perform 10 bodyweight Ring, Box, or Bench Dips .

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

5 C2B Pull-Ups

10 Sit-Ups

20 Mountain Climbers (L + R = 1 Rep)
-Scaled-

15 Min AMRAP:

5 Pull-Ups or Ring Rows

10 Sit-Ups or Tuck Ups

20 Mountain Climbers (L + R = 1 Rep)

read more →

11/21/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Cardio Choice

4 Min AMRAP:

8 DB Bent Over Rows

8 Sit-ups

8 DB Floor Press

3 SETS (:45 ON / :15 OFF)

Bird Dogs

-1:00 Rest-

3 SETS (:45 ON / :15 OFF)

Supermans

Metcon (AMRAP – Reps)

3 Min AMRAP:

Max Single DB Burpees

-1:00 Rest-

15 Min AMRAP:

1:00 Cardio Choice

15 V-ups

15 Box or Chair Dips

30 DB Toe Taps (https://www.youtube.com/watch?v=BonhiTgqDsI)

-1:00 Rest-

3 Min AMRAP:

Max Single DB Burpees

Cool Down

FLOW STRETCHING

2:00 Down Dog

2:00 Twisted Cross (R)

2:00 Seated Fold Forward

2:00 Twisted Cross (L)

2:00 Pigeon (1:00 each side)

1:00 Standing Knee Hug (R)

1:00 Standing Knee Hug (L)

read more →

11/20/21 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

:30 Row

6 Wall Balls

6 Alt. Reverse Lunges

Then 2 Rounds w/ Empty Bar:

5 Sumo-Stance RDL

5 Sumo-Stance High Pulls

3 Strict Press

3 Push Press

Sumo Deadlift High Pull (1 x 5)

10 min to find appropriate load for 5 consecutive reps!

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

5 ROUNDS FOR MAX REPS:

1:00 Wall Ball (20/14)

1:00 Sumo Deadlift High Pull (75/55)

1:00 Alt. Front Rack Reverse Lunges

1:00 Push Press

1:00 Cal Row

(1:00 Rest b/t Rounds)

*Partner 1 Works for :30 while P2 Rests. Partners alternate roles every :30.
-Scaled-

IN TEAMS OF 2…

5 ROUNDS FOR MAX REPS:

1:00 Wall Ball (14/10)

1:00 Sumo Deadlift High Pull (45/35) or DB SDHP (25/15)

1:00 Alt. Bodyweight Reverse Lunges

1:00 Push Press or DB Push Press

1:00 Cal Row

(1:00 Rest b/t Rounds)

*Partner 1 Works for :30 while P2 Rests. Partners alternate roles every :30.

read more →

11/19/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms

10 Paused Jump Squats

10 Supermans

10 Tuck Ups

Then, 2 Rounds:

10 Scap Pull Ups or Scap Ring Rows

10 Kipping Swings

5 K2E

Then, 2 Rounds w/ Empty Bar:

3 RDL

3 Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats @ 32X1

Front Squat (3 x 5 @ 75-80% of 1RM)

*Tempo 32X1

Metcon (Time)

FOR TIME:

50 Box Jump Overs (24/20)

50 TTB

25 Box Jump Overs

25 TTB
-Scaled-

FOR TIME:

50 Box Jump Overs Or Alt. Step Overs (18/12)

50 K2E

25 Box Jump Overs or Alt. Step Overs

25 K2E

read more →

11/18/21 CrossFit Gym Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

10 PT

10 ATW

5 Up/Down Dog

:10 Top of Push Up Hold (high plank!)

:10 Bottom of Push Up Hold

10 Partner Push Ups

Then 2 Rounds 3 Reps w/ Empty Bar:

Hang Muscle Snatch

BTN Push Press

Drop Snatch to Power Position

Hang Power Snatch (pause :02 @ knee)

Power Snatch (3 x 2 @ 80-85% of 1RM)

*Pause :02 @ knee

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

3 Min AMRAP of…

3 Power Snatch (115/80)

6 Push-Ups

9 Ball Slams (20/14)

(Rest 1:00 b/t Rounds)
-Scaled-

5 Rounds:

3 Min AMRAP of…

3 Power Snatch (65/45) or 6 Alt. DB Snatches (25/15)

6 HRPU

9 Ball Slams (14/10)

(Rest 1:00 b/t Rounds)

read more →

11/17/21 CrossFit Classes South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 JJ

5 Up-Downs

2:00 Ankle & Calf Stretch/Mobility

1:00 Jump Rope

Then 2 Rounds:

10 Alt. Lunge and Reach

5 MB Front Squats

5 MB Push Press

Pistols (Learn the skill!)

If proficient, 3 x 8 (RX+ weighted)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

19 Wall Balls (20/14)

19 Burpees

50 Double Unders
-Scaled-

15 Min AMRAP:

19 Wall Balls (14/10)

19 Up-Downs

25 Double Under/Attempts or 50 Single Unders

read more →

11/16/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

10 Partner Sit Ups

5/5 SA KB Deadlifts

5/5 SA KB Swings

Then 2 Rounds w/ Empty Bar:

3 Hang Clean High Pulls

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans (Hold catch :02)

Clean Pull + Hang Power Clean (3 x (1 + 1) @ 85-90% of 1RM Power Clean)

Metcon (Time)

FOR TIME (15:00 time cap):

400m Run

Immediately Into…

10-20-30-40

KB Swings (53/35)

Sit Ups

Immediately Into…

400m Run
-Scaled-

FOR TIME (15:00 time cap):

200m Run

Immediately Into…

10-15-20-30

KB Swings (26/18)

Sit Ups or Flutter Kicks (L+R = 1 Rep)

Immediately Into…

200m Run

read more →

11/15/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

250m Row (Moderate Pace)

Then 2 Rounds:

5 Push Up to Down Dog

5/5 SA Ring Row

10 Alt. High Plank Shoulder Taps

5 Ring Rows @ 2121

2 Wall Walks

Handstand Push-ups (3-4 Sets: 5-7 HSPU*)

* After final HSPU, :30-:60 HS Hold.

-Progressions-

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation, Box HSPU, or Wall Walk

Metcon (AMRAP – Reps)

16 Min EMOM:

Min 1 – :40 Row (Meters)

Min 2 – 10 HSPU

Min 3 – 15 Ring Rows

Min 4 – :40 Up-Downs
-Scaled-

16 Min EMOM:

Min 1 – :40 Row (Meters)

Min 2 – 10 Pike Push Ups or DB Strict Press (25/15)

Min 3 – 10 Ring Rows

Min 4 – :40 Up-Downs

read more →

11/14/21 CrossFit Sunday Recovery

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5:00-10:00 Lower Body Foam Rolling

Metcon (No Measure)

10:00 Recovery Jog or Bike (Easy Pace)

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

read more →

11/13/21 CrossFit – Hero WOD, CHAD1000X

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

100m Jog

10 Alt. Groiners

Then, 2 Sets:*

6 Alt. Box Step-Ups (workout height)

*SET 1 unweighted. SET 2 add weight if you plan on using it during the workout.

Metcon (Time)

“CHAD”

IN TEAMS OF ANY SIZE…

FOR TIME:

1000 Box Step-Ups (20)*

*45/35 added in weight – ruck, plate, vest, or DB

**50:00 time cap
-Scaled-

IN TEAMS OF ANY SIZE…

FOR TIME:

750/500/250/100 Box Step-Ups (18/12)

Or…

30/40/50 Min AMRAP:

5:00 Row or Jog

5:00 Alt. Box Step Ups (18/12)

read more →

11/12/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Cal Row

10 Alt. High Plank Shoulder Taps

10 Tuck ups

5 Partner Push Ups

10 Kipping Swings or Hollow Rocks

Bench Press (3 x 5 @ 85-90% of 5RM)

* Tempo @ 21X1

*Heavy 5-Rep established 11/6/21

WOD Warm Up

2 Rounds w/ Light-Moderate DBs:

5/5 SA DB Sumo Deadlift

5/5 SA DB Swings

Metcon (Weight)

16 Min EMOM:

Min 1 – 15 TTB

Min 2 – 15 KB Swings (70/53)

Min 3 – 15 Cal Row

Min 4 – :45 High Plank
-Scaled-

16 Min EMOM:

Min 1 – 15 K2E

Min 2 – 15 KB Swings (26/18)

Min 3 – 12 Cal Row

Min 4 – :45 High Plank

read more →

11/11/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up/Down Dog

10 Front Jacks

10 Alt. Groiner + Reach

Then, 2 Rounds w/ Empty Bar:

3 RDL (:03 eccentric)

3 Clean High Pulls

10 Alt. Elbow Punches

3 Push Press

3 Hang Power Clean (pause @ catch) + Front Squat

3 Jerk

Power Clean + Jerk (15 min to build to a challenging set of (2 + 1).)

WOD Warm Up

2 Rounds w/ Light-Moderate DBs:

5 DBL DB Sumo DL

5 DBL DB Squat Clean Thrusters

Metcon (Time)

For Time:

30 DB Man-Makers (50/35)
-Scaled-

20 DB Man-Makers (20/10)

read more →

11/10/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

20 High Knees

:30 High Plank

8 Scap Pull-Ups (RD2: Kipping Swings, RD3: 8 Pull Ups)

4 Up-Downs

4 Alt. Sit Out & Press (w/ light KB)

Turkish Get Up (10 min to establish a challenging 1L/1R)

Metcon (Time)

4 Rounds (20:00 time cap):

400m Run

21 Sit-Ups

15 Pull-Ups

9 Up-Downs
-Scaled-

4 Rounds (20:00 time cap):

200m Run

21 Sit-Ups or Flutter Kicks (L + R = 1 Rep)

10 Band Assisted Pull-Ups, Jumping Pull Ups, or Ring Rows

9 Up-Downs

read more →

11/9/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 JJ

5 Inch Worms

Then, 8 Min EMOM:

MIN 1 – :40 Single Unders*

MIN 2 – 8 Alt. Cossack Squats + 8 Slow Air Squats

MIN 3 – :40 Alt. Elbow Punches**

MIN 4 – 6 RDL + 6 Muscle Cleans**

*Switch to DU in the Second Round

**Use empty barbell

Back Squat (5-5-3-3-3)

*Start Moderate and Build to Moderate-Heavy

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

10 Front Squats @ 50% heaviest BS triple established in day’s Strength*

50 Double Unders

*Bar comes from the floor.
-Scaled-

12 Min AMRAP:

10 Front Squats @ 50% heaviest BS triple established in day’s Strength or DB FS (25/15)

25 Double Unders/Attempts or 70 Single Unders

read more →

11/8/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

5 Push Up to Down Dog

20 PT

20 ATW

Then 2 Rounds w/ Empty Bar:

3 Snatch High Pulls

3 Muscle Snatch

3 BTN Push Press

3 Hang Power Snatch (pause :02 @ knee)

Snatch Pull + Hang Power Snatch (3 x (1 + 1) @ 85-90% of 1RM Power Snatch)

Metcon (Time)

FOR TIME (14 min cap):

10-9-8-7-6-5-4-3-2-1*

Hang Power Snatch (115/75)

Burpee Over Bar

*Perform 1 Bar Muscle-Up after each full set.

(Athlete Goal → Use a weight that we can perform all Hang Power Snatch unbroken today!)
-Scaled-

FOR TIME (14 min cap):

10-9-8-7-6-5-4-3-2-1*

Hang Power Snatch (65/45) or Alt. DB Snatch (30/20)

Up-Down Over Bar

*Perform 3 Jumping Pull Ups or Ring Rows after each full set.

read more →

11/7/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Into…

3 Sets:

8 I.Y.T’s* (https://www.youtube.com/watch?v=T0pe_8Sq8Kc)

8 Bootstrappers

*Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms…like the YMCA Dance! 1 REP = I + Y + T

Metcon (No Measure)

3-4 SETS FOR QUALITY:

10 DB Bent Over Row (Athlete Choice)

20 Single DB Curl

20 Alt. DB Slides (https://www.youtube.com/watch?v=qKFUTOaB53k)

10 Alt. Cossack Squats*

1:00 Hollow Rocks or Hollow Hold

(Rest 1:30 b/t Sets)

*Beginners, just body weight. Advanced, hold DB in Goblet Position

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

read more →

11/6/21 CrossFit Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

30 Single Unders

10 Glute Bridges

10 Scap Push-Ups (RD2: Push Ups)

Then, 2 Rounds:

20 Big-Jump Single Unders or 20 Double Unders

10 KB Deadlifts (controlled eccentric!)

10 KB Upright Row (Two-handed)

Bench Press (1 x 5)

12 Min to Build to a Heavy 5-Rep Bench Press!

Metcon (Time)

IN TEAMS OF 2…

FOR TIME (20:00 cap):

200 Double Unders

100 Push-Ups

150 KB Swings* (70/53)|(53/35)

100 Push-Ups

200 Double Unders

P1 works while P2 rests. Split reps as needed. Resting Partner must hold the KB in suitcase grip in either hand. KB can never touch the ground the entire workout. During the KB Swings, resting partner must hold Hig or Low Plank. If KB touches the ground, both partners must stop workout and run 100m.

*Use a KB weight that allows the 75 to be completed in 3-4 sets.
-Scaled-

IN TEAMS OF 2…

FOR TIME (20:00 cap):

100 Double Unders or 200 Single Unders

75 Band Assisted Push-Ups

150 KB Swings* (26/18)

75 Band Assisted Push-Ups

100 Double Unders or 200 Single Unders

P1 works while P2 rests. Split reps as needed. Resting Partner must hold the KB in suitcase grip in either hand. KB can never touch the ground the entire workout. During the KB Swings, resting partner may completely rest (NO PLANK HOLD FOR BEGINNERS!). If KB touches the ground, both partners must stop workout and run 100m.

read more →

11/5/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 JJ

10 Alt. Groiners

10 MB Push Press

8 MB Front Squats

6 Alt. Box Step Overs (no MB!)

Then 2 Rounds w/ Empty Bar:

3 RDL

3 Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats (Pause :02)

Front Squat (3 x 4 @ 80% of 1RM.)

*Pause :02 all reps!

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

30 Wall Balls (20/14)

20 Alt. DB Suitcase Lunges (50/35)

10 Box Jump Overs (24/20)
-Scaled-

13 Min AMRAP:

20 Wall Balls (14/10)

14 Alt. DB Suitcase Lunges (35/20) or BW Alt. Lunges

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

read more →

11/4/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

30 JJ

5 Up/Down Dog

Then 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL (pause :02 at knee)

Muscle Snatch

BTN Push Press

Drop Snatch to Power Position

Hang Power Snatch

Snatch Deadlift + Hang Power Snatch + Power Snatch (3 x (1 + 1 + 1) @ 75-85% of max Power Snatch.)

Metcon (Time)

FOR TIME:

22-18-14-10-6-2*

Alt. DB Snatch (50/35)

*200m Run after each set of DB Snatches.
-Scaled-

FOR TIME:

22-18-14-10-6-2*

Alt. DB Snatch (30/20)

*100-200m Run after each set of DB Snatches.

read more →

11/3/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Row (Moderate Pace)

:30 Hollow Hold

10 Scap Pull-Ups or Scap Ring Rows

10 Ring Rows

10 Up-Downs

2 Lengths Farmers Carry (Moderate)

Weighted Pull-ups (3 x 6 AHAP)

*Improve upon 9/22/21 results!

Metcon (AMRAP – Reps)

16 Min EMOM:

Min 1 – :40 Max Cal Row

Min 2 – 10 Strict Pull Ups

Min 3 – :40 Max Burpees

Min 4 – :40 Max DBL KB/DB Suitcase Hold (AHAP)

(1:00 rest b/t rounds)

(Score = total calories rowed + burpees)
-Scaled-

16 Min EMOM:

Min 1 – :40 Max Cal Row

Min 2 – 10 Band-Assisted Pull Ups or Ring Rows

Min 3 – :40 Max Up-Downs

Min 4 – :40 Max DBL KB/DB Suitcase Hold (AHAP)

(1:00 rest b/t rounds)

(Score = total calories rowed + Up-Downs)

read more →

11/2/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

10 Paused Jump Squats

10 Alt. Lunge & Reach

10 PT

10 ATW

3/3 Split Jerk w/ PVC

Then 2 Rounds w/ Empty Bar:

3 Hang Muscle Cleans

8 Alt. Elbow Punches

3 Front Squats

3 Push Press

3 Push Jerk

3 Split Jerk (Hold split :02)

Split Jerk (3 x 2 @ 85-90% of max Split Jerk)

*Match or improve on last week!

Metcon (Time)

4 Rounds:

12 Hang Power Cleans (95/65)(RX+135/95)

9 Shoulder-To-OH

6 Thrusters
-Scaled-

4 Rounds:

12 Hang Power Cleans (65/45)

9 Shoulder-To-OH

6 Thrusters

*Or, substitute barbell for DB’s (25/15)

read more →

11/1/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

30 JJ

10 Alt. Lunges

8 Inch Worms

Then, 1 Round:

30 Single Unders

10/10 Single Leg Glute Bridge

10 Alt. Cossack Squats

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL (:03 eccentric)

Muscle Snatch

Deadlift (pause @ knee in both directions)

Deadlift (3 x 2 @ 85-90% of 1RM)

*Controlled eccentric.

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP:

20 Ball Slams (20/14) (RX+40/25)

20 MB Sit-Ups

-Rest 1:00-

4 Min AMRAP:

20 MB Lunges

40 Double Unders

-Rest 1:00-

4 Min AMRAP:

20 Ball Slams

20 Alt. Single Leg V-Ups
-Scaled-

4 Min AMRAP:

20 Ball Slams (14/10)

20 Sit-Ups or Flutter Kicks (L + R = 1 Rep)

-Rest 1:00-

4 Min AMRAP:

20 MB Lunges or BW Lunges

20 Double Unders/Attempts or 40 Single Unders

-Rest 1:00-

4 Min AMRAP:

20 Ball Slams

20 Tuck Ups or Bicycle Crunches

read more →

10/31/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Min AMRAP:

10 Tuck Jumps

20 Alt. High Plank Shoulder Taps

40 Single Unders

Then, 3 Min AMRAP:

10 Bootstrappers

20 Front Jumping Jacks

40 Single Unders

Metcon (No Measure)

24 Min EMOM:

MIN 1 – :50 Cardio Choice

MIN 2 – :50 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)

MIN 3 – :50 Double Unders

MIN 4 – :50 Squat Rotations (https://www.youtube.com/watch?v=w4IdAUSHJUU)

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

read more →

10/29/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Step Ups

8 Scap Pull Ups or Scap Ring Rows

6 Ring Rows

2 Rounds:

10 Broad Jumps

8 Kipping Swings or Hollow Rocks

6 Tuck Ups

2 Rounds:

10 Box Jumps

8 Kipping K2E (beginners, no kip)

6 Jumping Pull Ups

Toes-To-Bar (Learn the kipping TTB or K2E!)

3 SETS FOR QUALITY:

3-5 Strict TTB

Rest as needed b/t sets.

Then, 3 SETS FOR QUALITY:

5 K2E + TTB*

Rest as needed b/t sets.

*1 Rep = 1 Kipping K2E + 1 Kipping TTB

Metcon (Time)

“Hocus Pocus”

5 Rounds:

13 C2B Pull-Ups

13 Burpees

13 TTB

13 Box Jumps (30/24)
-Scaled-

5 Rounds:

13 Pull-Ups, Jumping Pull Ups, or Ring Rows

13 Up-Downs

13 K2E

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

read more →

10/28/21 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

50m Walk on Toes

50m Walk on Heels

2:00 Thoracic Mobility

Then 2 Rounds:

15 JJ

10 Alt. Skater Jumps

Then 2 Rounds w/ Empty Bar:

5 RDL

3 Hang Clean High Pulls

10 Alt. Elbow Punches (from Quarter Squat)

3 Hang Power Cleans (hold catch :02)

Hang Power Clean (5-5-5-5)

Build to a challenging set of 5 reps!

Metcon (Time)

FOR TIME:

27-21-15-9*

Hang Power Cleans (95/65)

*200m Run after each set
-Scaled-

FOR TIME:

21-15-12-9

Hang Power Cleans (65/45)

*100-200m Run after each set

read more →

10/27/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

1:00 Row (Moderate Pace)

10 Alt. High Plank Shoulder Taps (Slow!)

5 Push-Up to Down Dog

10 Hollow Rocks

1 Wall Walk

Handstand Push-ups (Learn the skill!)

Already proficient, practice HS walks!

Handstand Walk (Learn the skill!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation, Box HSPU, or Wall Walk

Advanced – HSPU or Max Distance Walk

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – :45 Max HSPU

MIN 2 – :45 Side Plank (L)

MIN 3 – :45 Max Cal Row

MIN 4 – :45 Side Plank (R)
-Scaled-

16 Min EMOM:

MIN 1 – :30 DB Push Press (25/15)

MIN 2 – :30 Side Plank (L)

MIN 3 – :30 Max Cal Row

MIN 4 – :30 Side Plank (R)

read more →

10/26/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

1:00 Jump Rope

Then 2 Rounds:

10 Alt. Groiners

5 Paused Jump Squats

5/5 SA KB Swings (Light)

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

3 Front Squats (pause :02)

3 Back Squats (Pause :02)

Back Squat (3 x 5 @ 75-80% of 1RM)

*Tempo @ 21X1

Metcon (Time)

FOR TIME:

45 Front Squats (185/135)*

*Option to come from the rack.

**Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35) + 30 Double Unders.
-Scaled-

FOR TIME:

5 Rounds:

6 Front Squats (95/65)

10 KB Swings (26/18)

15 Double Unders/Attempts or 30 Single Unders

read more →

10/25/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 Synchronized Partner Jumping Jacks

10 Partner Sit Ups

10 Alt. Lunge & Reach

10 PT

10 ATW

3/3 Split Jerk w/ PVC

Then 2 Rounds w/ Empty Bar:

10 Alt. Elbow Punches

3 Push Press

3 Push Jerk

3 Split Jerk (Hold split :02)

Split Jerk (3 x 2 @ 85-90% of max Split Jerk)

Metcon (Time)

FOR TIME:

30 Up-Downs

30 Alt. Reverse Lunges

30 Sit-Ups

30 Alt. DB Box Step Ups (50/35)|(24/20)

30 Sit-Ups

30 Alt. Reverse Lunges

30 Up-Downs
-Scaled-

FOR TIME:

20 Up-Downs

20 Alt. Reverse Lunges

20 Sit-Ups

20 Alt. DB Box Step Ups (30/20)|(18/12)

20 Sit-Ups

20 Alt. Reverse Lunges

20 Up-Downs

read more →

10/24/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

2:00 Cardio Choice

1:00 Low Plank

5 Inchworms

5 Push-Up to Down Dog

10 DBL DB Deadlifts

5/5 Single DB Snatch

1:00 High Plank

Metcon (Time)

5 Rounds:

2:00 Run, Bike, or Row

200m DBL DB Farmer Carry

100m Single Arm DB Waiter Walk* (https://www.youtube.com/watch?v=Fv2ymK5bwHs)

*Switch hands at 50m.

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

read more →

10/23/21 CrossFit Gym Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

30 JJ

10 Partner Push Ups

10 Paused Jump Squats

5 Ring Rows (:03 eccentric)

5 Kipping Pull Ups or Jumping Pull Ups

Then 2 Rounds w/ Empty Bar:

3 RDL

3 Hang Power Cleans (above knee)

10 Alt. Elbow Punches

3 Hang Power Clean (Pause :02 below knee)

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

30 Min AMRAP:

400m Run

3 Power Clean (135/95)

5 Pull Ups

10 Push Ups

15 Air Squats

*P1 completes run while P2 completes the 3-5-10-15. Switch jobs once both partners are complete respective task. If finished before partner, rest.
-Scaled-

IN TEAMS OF 2…

30 Min AMRAP:

200m Run

3 Power Clean (75/50) or DB Power Clean (25/15)

5 Band Assisted Pull Ups or Ring Rows

10 HRPU or Band Assisted Push Ups

15 Air Squats

read more →

10/22/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Up/Down Dog

10 PT

10 ATW

2 Wall Walks

Then 2 Rounds:

10 Kipping Swings or Hollow Rocks

7 K2E

5 Muscle Cleans*

10 Alt. Elbow Punches*

3 Strict Press*

3 Push Press*

*Empty barbell.

Strict Press (Build to a Heavy 5-Rep Strict Press)

Metcon (Time)

For Time:

21-15-12-9

HSPU (115/75)|(75/55)

9-12-15-21

TTB
-Scaled-

For Time:

21-15-12-9

Box Assisted HSPU or DB Push Press (25/15)

9-12-15-21

K2E

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10/21/21 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Mt. Climbers

10 Tuck Ups

10 Alt. Groiners

Then, 2:00 Front Rack Mobility.

Then, Coach Jon’s BB Clean Warm Up!

Clean (15 Min to Build to a Heavy Single!)

Metcon (AMRAP – Reps)

2 ROUNDS ON A 6:30 RUNNING CLOCK:

40 Sit-Ups

40 Single DB Front Squats (50/35)

Max Box Jump Overs in time remaining (24/20)

(Rest 2:00 b/t rounds)
-Scaled-

2 ROUNDS ON A 6:30 RUNNING CLOCK:

30 Sit-Ups

30 Single DB Front Squats (25/15) or 40 Air Squats

Max Box Jump Overs or Alt. Step Overs in time remaining (18/12)

(Rest 2:00 b/t rounds)

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10/20/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

10 Up-Downs

Then 2 Rounds:

10 Glute Bridges (hold :02)

5 Supermans (hold :02)

5 Scap Pull Ups or Scap Ring Rows

10 Kipping Swings or Jumping Pull Ups

Then…8 Tempo Deadlifts @ 50% or less (3131)

Deadlift (3 x 3 @ 85% of 1RM)

*1RM established 8/27/21.

Metcon (Time)

4 Rounds:

15 C2B Pull Ups

9 Deadlifts (185/125)

400m Run
-Scaled-

4 Rounds:

15 Band Assisted Pull Ups, Jumping PU, or Ring Rows

9 Deadlifts (95/65)

200m Run

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10/19/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Row (Moderate Pace)

30 Single Unders

10 Alt. High Plank Shoulder Taps

10 Alt. Reverse Lunges

5 Push Ups @ 22X1

Dumbbell Bench Press (4 x 5 AHAP)

*Controlled eccentric!

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – 14 Alt. KB Goblet Reverse Lunges (53/35)

MIN 2 – 15 Cal Row

MIN 3 – 10 Push Ups (:03 eccentric)

MIN 4 – Max Double Unders

Rest 1:00 b/t Sets.

(Score is Round of Lowest Double Unders)
-Scaled-

16 Min EMOM:

MIN 1 – 14 Alt. KB Goblet Reverse Lunges (26/18)

MIN 2 – 12 Cal Row

MIN 3 – 10 HRPU or Band Assisted Push Ups

MIN 4 – Max DU Attempts or Single Unders

Rest 1:00 b/t Sets.

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10/18/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 JJ

5 Up/Down Dog

10 Bootstrappers

10 PT

10 ATW

5 OH Squats @ 32X1 w/ PVC

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Push Press

OH Squat

Overhead Squat (4 x 3 @ 80-85% of 1RM)

*Controlled eccentric!

Metcon (Time)

12 Min AMRAP:

6 Overhead Squats (135/95)

15 Up-Downs Over Bar
-Scaled-

12 Min AMRAP:

6 Overhead Squats (75/50) or Front Squats (95/65)

10 Up-Downs Over Bar

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10/17/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 3 Rounds:

5/5 Single Leg Single Unders + 10 Single Unders

25ft FWD Bear Crawl

25ft REV Bear Crawl

10 Alt. Groiners

5 Tuck Ups

Metcon (AMRAP – Rounds and Reps)

EVERY 4:00 x 4 SETS

30 Double Unders

20 Alt Sit-Thrus

10 Paused Jump Squats

Max Hollow Rocks

(No Additional Rest b/t Sets)

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

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10/16/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS:

Walking Knee Hug

Walking Quad Stretch

BK

HK

Power Skip

Then 2 Rounds:

5 Scap Pull Ups or Scap Ring Rows

5 Jumping Pull Ups or Ring Rows

5/5 Split Squats

5 Partner Push Ups

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Partner Plate Run (8:00 cap)

Immediately Into…

100 Strict Pull-Ups

150 HRPU

200 Alt. Plate Step-Ups (45/35)|(24/20)

Immediately Into…

1 Mile Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800-1200m Partner Plate Run (8:00 cap)

Immediately Into…

100 Band Assisted Pull-Ups or Ring Rows

100 HRPU or Band Assisted Push Ups

100 Alt. Plate Step-Ups (25/15)|(18/12) or BW Step Ups

Immediately Into…

800-1200m Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 5 Up-Downs before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.

read more →

10/16/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS:

Walking Knee Hug

Walking Quad Stretch

BK

HK

Power Skip

Then 2 Rounds:

5 Scap Pull Ups or Scap Ring Rows

5 Jumping Pull Ups or Ring Rows

5/5 Split Squats

5 Partner Push Ups

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Partner Plate Run (8:00 cap)

Immediately Into…

100 Strict Pull-Ups

150 HRPU

200 Alt. Plate Step-Ups (45/35)|(24/20)

Immediately Into…

1 Mile Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800-1200m Partner Plate Run (8:00 cap)

Immediately Into…

100 Band Assisted Pull-Ups or Ring Rows

100 HRPU or Band Assisted Push Ups

100 Alt. Plate Step-Ups (25/15)|(18/12) or BW Step Ups

Immediately Into…

800-1200m Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 5 Up-Downs before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.

read more →

10/16/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS:

Walking Knee Hug

Walking Quad Stretch

BK

HK

Power Skip

Then 2 Rounds:

5 Scap Pull Ups or Scap Ring Rows

5 Jumping Pull Ups or Ring Rows

5/5 Split Squats

5 Partner Push Ups

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Partner Plate Run (8:00 cap)

Immediately Into…

100 Strict Pull-Ups

150 HRPU

200 Alt. Plate Step-Ups (45/35)|(24/20)

Immediately Into…

1 Mile Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800-1200m Partner Plate Run (8:00 cap)

Immediately Into…

100 Band Assisted Pull-Ups or Ring Rows

100 HRPU or Band Assisted Push Ups

100 Alt. Plate Step-Ups (25/15)|(18/12) or BW Step Ups

Immediately Into…

800-1200m Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 5 Up-Downs before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.

read more →

10/16/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS:

Walking Knee Hug

Walking Quad Stretch

BK

HK

Power Skip

Then 2 Rounds:

5 Scap Pull Ups or Scap Ring Rows

5 Jumping Pull Ups or Ring Rows

5/5 Split Squats

5 Partner Push Ups

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Partner Plate Run (8:00 cap)

Immediately Into…

100 Strict Pull-Ups

150 HRPU

200 Alt. Plate Step-Ups (45/35)|(24/20)

Immediately Into…

1 Mile Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800-1200m Partner Plate Run (8:00 cap)

Immediately Into…

100 Band Assisted Pull-Ups or Ring Rows

100 HRPU or Band Assisted Push Ups

100 Alt. Plate Step-Ups (25/15)|(18/12) or BW Step Ups

Immediately Into…

800-1200m Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 5 Up-Downs before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.

read more →

10/16/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS:

Walking Knee Hug

Walking Quad Stretch

BK

HK

Power Skip

Then 2 Rounds:

5 Scap Pull Ups or Scap Ring Rows

5 Jumping Pull Ups or Ring Rows

5/5 Split Squats

5 Partner Push Ups

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Partner Plate Run (8:00 cap)

Immediately Into…

100 Strict Pull-Ups

150 HRPU

200 Alt. Plate Step-Ups (45/35)|(24/20)

Immediately Into…

1 Mile Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800-1200m Partner Plate Run (8:00 cap)

Immediately Into…

100 Band Assisted Pull-Ups or Ring Rows

100 HRPU or Band Assisted Push Ups

100 Alt. Plate Step-Ups (25/15)|(18/12) or BW Step Ups

Immediately Into…

800-1200m Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 5 Up-Downs before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.

read more →

10/16/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS:

Walking Knee Hug

Walking Quad Stretch

BK

HK

Power Skip

Then 2 Rounds:

5 Scap Pull Ups or Scap Ring Rows

5 Jumping Pull Ups or Ring Rows

5/5 Split Squats

5 Partner Push Ups

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Partner Plate Run (8:00 cap)

Immediately Into…

100 Strict Pull-Ups

150 HRPU

200 Alt. Plate Step-Ups (45/35)|(24/20)

Immediately Into…

1 Mile Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800-1200m Partner Plate Run (8:00 cap)

Immediately Into…

100 Band Assisted Pull-Ups or Ring Rows

100 HRPU or Band Assisted Push Ups

100 Alt. Plate Step-Ups (25/15)|(18/12) or BW Step Ups

Immediately Into…

800-1200m Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 5 Up-Downs before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.

read more →

10/16/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS:

Walking Knee Hug

Walking Quad Stretch

BK

HK

Power Skip

Then 2 Rounds:

5 Scap Pull Ups or Scap Ring Rows

5 Jumping Pull Ups or Ring Rows

5/5 Split Squats

5 Partner Push Ups

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Partner Plate Run (8:00 cap)

Immediately Into…

100 Strict Pull-Ups

150 HRPU

200 Alt. Plate Step-Ups (45/35)|(24/20)

Immediately Into…

1 Mile Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800-1200m Partner Plate Run (8:00 cap)

Immediately Into…

100 Band Assisted Pull-Ups or Ring Rows

100 HRPU or Band Assisted Push Ups

100 Alt. Plate Step-Ups (25/15)|(18/12) or BW Step Ups

Immediately Into…

800-1200m Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 5 Up-Downs before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.

read more →

10/16/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS:

Walking Knee Hug

Walking Quad Stretch

BK

HK

Power Skip

Then 2 Rounds:

5 Scap Pull Ups or Scap Ring Rows

5 Jumping Pull Ups or Ring Rows

5/5 Split Squats

5 Partner Push Ups

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Partner Plate Run (8:00 cap)

Immediately Into…

100 Strict Pull-Ups

150 HRPU

200 Alt. Plate Step-Ups (45/35)|(24/20)

Immediately Into…

1 Mile Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800-1200m Partner Plate Run (8:00 cap)

Immediately Into…

100 Band Assisted Pull-Ups or Ring Rows

100 HRPU or Band Assisted Push Ups

100 Alt. Plate Step-Ups (25/15)|(18/12) or BW Step Ups

Immediately Into…

800-1200m Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 5 Up-Downs before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.

read more →

10/16/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS:

Walking Knee Hug

Walking Quad Stretch

BK

HK

Power Skip

Then 2 Rounds:

5 Scap Pull Ups or Scap Ring Rows

5 Jumping Pull Ups or Ring Rows

5/5 Split Squats

5 Partner Push Ups

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Partner Plate Run (8:00 cap)

Immediately Into…

100 Strict Pull-Ups

150 HRPU

200 Alt. Plate Step-Ups (45/35)|(24/20)

Immediately Into…

1 Mile Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800-1200m Partner Plate Run (8:00 cap)

Immediately Into…

100 Band Assisted Pull-Ups or Ring Rows

100 HRPU or Band Assisted Push Ups

100 Alt. Plate Step-Ups (25/15)|(18/12) or BW Step Ups

Immediately Into…

800-1200m Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 5 Up-Downs before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.

read more →

10/16/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS:

Walking Knee Hug

Walking Quad Stretch

BK

HK

Power Skip

Then 2 Rounds:

5 Scap Pull Ups or Scap Ring Rows

5 Jumping Pull Ups or Ring Rows

5/5 Split Squats

5 Partner Push Ups

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Partner Plate Run (8:00 cap)

Immediately Into…

100 Strict Pull-Ups

150 HRPU

200 Alt. Plate Step-Ups (45/35)|(24/20)

Immediately Into…

1 Mile Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800-1200m Partner Plate Run (8:00 cap)

Immediately Into…

100 Band Assisted Pull-Ups or Ring Rows

100 HRPU or Band Assisted Push Ups

100 Alt. Plate Step-Ups (25/15)|(18/12) or BW Step Ups

Immediately Into…

800-1200m Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 5 Up-Downs before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.

read more →

10/16/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS:

Walking Knee Hug

Walking Quad Stretch

BK

HK

Power Skip

Then 2 Rounds:

5 Scap Pull Ups or Scap Ring Rows

5 Jumping Pull Ups or Ring Rows

5/5 Split Squats

5 Partner Push Ups

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Partner Plate Run (8:00 cap)

Immediately Into…

100 Strict Pull-Ups

150 HRPU

200 Alt. Plate Step-Ups (45/35)|(24/20)

Immediately Into…

1 Mile Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800-1200m Partner Plate Run (8:00 cap)

Immediately Into…

100 Band Assisted Pull-Ups or Ring Rows

100 HRPU or Band Assisted Push Ups

100 Alt. Plate Step-Ups (25/15)|(18/12) or BW Step Ups

Immediately Into…

800-1200m Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 5 Up-Downs before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.

read more →

10/16/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS:

Walking Knee Hug

Walking Quad Stretch

BK

HK

Power Skip

Then 2 Rounds:

5 Scap Pull Ups or Scap Ring Rows

5 Jumping Pull Ups or Ring Rows

5/5 Split Squats

5 Partner Push Ups

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Partner Plate Run (8:00 cap)

Immediately Into…

100 Strict Pull-Ups

150 HRPU

200 Alt. Plate Step-Ups (45/35)|(24/20)

Immediately Into…

1 Mile Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800-1200m Partner Plate Run (8:00 cap)

Immediately Into…

100 Band Assisted Pull-Ups or Ring Rows

100 HRPU or Band Assisted Push Ups

100 Alt. Plate Step-Ups (25/15)|(18/12) or BW Step Ups

Immediately Into…

800-1200m Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 5 Up-Downs before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.

read more →

10/16/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS:

Walking Knee Hug

Walking Quad Stretch

BK

HK

Power Skip

Then 2 Rounds:

5 Scap Pull Ups or Scap Ring Rows

5 Jumping Pull Ups or Ring Rows

5/5 Split Squats

5 Partner Push Ups

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Partner Plate Run (8:00 cap)

Immediately Into…

100 Strict Pull-Ups

150 HRPU

200 Alt. Plate Step-Ups (45/35)|(24/20)

Immediately Into…

1 Mile Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800-1200m Partner Plate Run (8:00 cap)

Immediately Into…

100 Band Assisted Pull-Ups or Ring Rows

100 HRPU or Band Assisted Push Ups

100 Alt. Plate Step-Ups (25/15)|(18/12) or BW Step Ups

Immediately Into…

800-1200m Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 5 Up-Downs before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.

read more →

10/16/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS:

Walking Knee Hug

Walking Quad Stretch

BK

HK

Power Skip

Then 2 Rounds:

5 Scap Pull Ups or Scap Ring Rows

5 Jumping Pull Ups or Ring Rows

5/5 Split Squats

5 Partner Push Ups

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Partner Plate Run (8:00 cap)

Immediately Into…

100 Strict Pull-Ups

150 HRPU

200 Alt. Plate Step-Ups (45/35)|(24/20)

Immediately Into…

1 Mile Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800-1200m Partner Plate Run (8:00 cap)

Immediately Into…

100 Band Assisted Pull-Ups or Ring Rows

100 HRPU or Band Assisted Push Ups

100 Alt. Plate Step-Ups (25/15)|(18/12) or BW Step Ups

Immediately Into…

800-1200m Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 5 Up-Downs before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.

read more →

10/16/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS:

Walking Knee Hug

Walking Quad Stretch

BK

HK

Power Skip

Then 2 Rounds:

5 Scap Pull Ups or Scap Ring Rows

5 Jumping Pull Ups or Ring Rows

5/5 Split Squats

5 Partner Push Ups

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Partner Plate Run (8:00 cap)

Immediately Into…

100 Strict Pull-Ups

150 HRPU

200 Alt. Plate Step-Ups (45/35)|(24/20)

Immediately Into…

1 Mile Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800-1200m Partner Plate Run (8:00 cap)

Immediately Into…

100 Band Assisted Pull-Ups or Ring Rows

100 HRPU or Band Assisted Push Ups

100 Alt. Plate Step-Ups (25/15)|(18/12) or BW Step Ups

Immediately Into…

800-1200m Partner Plate Run (8:00 cap)

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 5 Up-Downs before resuming. During Step-Ups, plate is being held by the working Partner.

*35:00 time cap.

read more →

10/15/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 JJ

5 Up/Down Dog

10 Up-Downs

Then 2 Rounds:

8 Light KB Swings

10 Alt. Box Step Ups

Then 2 Rounds w/ Empty Bar:

5 Hang Muscle Clean

10 Alt. Elbow Punches

3 Strict Presses

3 Push Press

Push Press (Build to a Heavy 7-Rep Push Press)

Metcon (Time)

5 Rounds:

15 Push Press (95/65)

12 KB Swings (70/53)

9 Box Jumps (30/24)

*14:00 time cap.
-Scaled-

5 Rounds:

15 Push Press (65/45)

12 KB Swings (26/18)

9 Box Jumps (18/12)

*14:00 time cap.

read more →

10/14/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

:30 Moderate Row

14 Hollow Rocks

7/7 Single Arm Ring Row

10 Alt. Samson Lunges

Toes-To-Bar (Learn the kipping TTB or K2E!)

Advanced:

3 SETS FOR QUALITY:

3-5 Strict TTB

Rest as needed b/t sets.

Then, 3 SETS FOR QUALITY:

5 Double Kip TTB*

Rest as needed b/t sets.

*1 Rep = 1 Kip + 1 Kipping TTB

Metcon (Weight)

16 Min EMOM:

Min 1 – 15 Cal Row

Min 2 – 20 Alt. KB Goblet Lunges (53/35)

Min 3 – 15 Ring Rows

Min 4 – 15 TTB
-Scaled-

16 Min EMOM:

Min 1 – 12 Cal Row

Min 2 – 20 Alt. KB Goblet Lunges (26/18) or BW Alt. Lunges

Min 3 – 10 Ring Rows

Min 4 – 15 K2E

read more →

10/13/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

5 Push Up to Down Dog

20 PT

20 ATW

Then 2 Rounds w/ Empty Bar:

3 Snatch High Pulls

3 Muscle Snatch

3 BTN Push Press

Then 2 Rounds w/ Empty Bar:

3 Hang Power Clean

10 Alt. Elbow Punches

3 Thrusters

Snatch Pull + Power Snatch (3 x (2 + 1) @ 85-90% of 1RM Power Snatch.)

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
(12:00 time cap)

-Scaled-

3 rounds for time of:

20 up-downs

21 dumbbell snatches

12 dumbbell thrusters

*Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 15-lb. DBs ♂ 25-lb. DBs

read more →

10/13/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

5 Push Up to Down Dog

20 PT

20 ATW

Then 2 Rounds w/ Empty Bar:

3 Snatch High Pulls

3 Muscle Snatch

3 BTN Push Press

Then 2 Rounds w/ Empty Bar:

3 Hang Power Clean

10 Alt. Elbow Punches

3 Thrusters

Snatch Pull + Power Snatch + Snatch (3 x (2 + 1) @ 85-90% of 1RM Power Snatch.)

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
(12:00 time cap)

-Scaled-

3 rounds for time of:

20 up-downs

21 dumbbell snatches

12 dumbbell thrusters

*Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 15-lb. DBs ♂ 25-lb. DBs

read more →

10/12/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Up/Down Dog (calf focus)

10 Alt. Groiners

20 JJ

Partner SU Race! (Best of 3)

Then 2 Rounds:

10 Alt. Cossack Squats

5 RDL*

5 Back Squats*

*Empty barbell.

Back Squat (3 x 4 @ 80% of 1RM.)

*:03 eccentric.

(1RM established 8/24/21.)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
-Scaled-

25-20-15-10-5

Double Unders

50-40-30-20-10

Sit Ups

OR

50-40-30-20-10

Single-unders or Plate Hops

Sit-ups

OR

50-40-30-20-10

Single-unders or Plate Hops

25-20-15-10-5

Sit-ups

read more →

10/11/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 HK

20 BK

10 Supermans

10 Up-downs

1:00 Front Rack Stretch

Then 2 Rounds w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 below knee)

Deadlift + Hang Power Clean (15 minutes to build to a challenging (2 + 2).)

Metcon (AMRAP – Reps)

4 SETS:

ON A 3:00 RUNNING CLOCK…

400m Run (2:00 cap)*

Max Hang Power Clean (155/105) in Time Remaining…

(Rest 1:00 b/t Sets)

(Score is Set of Lowest Reps)
-Scaled-

4 SETS:

ON A 3:00 RUNNING CLOCK…

200-300m Run (2:00 cap)*

Max Hang Power Clean (95/65 in Time Remaining…

(Rest 1:00 b/t Sets)

read more →

10/10/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Sets:

1:00 Cardio Choice

6/6 Split Squats

8 Ball Slams (light-moderate)

10 Hollow Rocks

20 Alt. High Plank Shoulder Taps

Metcon (No Measure)

20 Min EMOM:

Min 1 – :30 Sit Ups

Min 2 – :30 Alt. Lunges

Min 3 – :30 Alt. Sit Throughs

Min 4 – :30 Ball Slams

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

read more →

10/9/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (3-3-3)

*Start Moderate-Heavy and Build to a Heavy Triple.

Metcon (Time)

For Time:

9-7-5-15-12-9

Front Squat* (155/105)

Burpees Over Bar

*Option to sub Med Ball Clean (20/14) (RX+40/25).
-Scaled-

For Time:

9-7-5-15-12-9

Front Squat* (95/65) or DB Front Squat (25/15)

Up-Downs Over Bar

*Option to sub Med Ball Clean (14/10).

read more →

10/8/21 CrossFit near Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

100m Run

5 Scap Pull Ups (RD2: Active Bar Hang :15, RD3: Kipping Swings)

5 Ring Rows (RD2: Jumping Pull Ups, RD3: Pull Ups)

5/5 DB Strict Press (from Quarter-Squat)

Pull-ups (3-5 x ME)

3-5 SETS

Max Strict Pull-Ups*

*Goal is at least 7 challenging Strict Pull-Ups. Use band if necessary to reach 7 reps min.

(Rest as Needed b/t Sets)

Metcon (Time)

2 Rounds:

800m Run

into…

6 Rounds:

6 C2B Pull-Ups

6 SA DB Push Jerk (50/35)*

*Switch arms after each full round
-Scaled-

2 Rounds:

400m Run

into…

6 Rounds:

6 Band Assisted Pull-Ups or Ring Rows

6 SA DB Push Press (30/20)*

*Switch arms after each full round

read more →

10/7/21 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Mt. Climbers

5 Inch Worms

10 Glute Bridges

10 Alt. Cossack Squats

Then 2 Rounds:

5 Plyo Push Ups

5 KB Sumo RDL

5 KB Swings

Sumo Deadlift (1 x 1 @ 95%)

1 x 3 @ 75%

1 x 3 @ 85%

1 x 2 @ 90%

1 x 1 @ 95%

Metcon (Time)

2 Rounds:

10 Deadlifts (185/135)

21 HRPU

21 KB Swings (53/35)

(Rest 1:00)

2 Rounds:

8 Deadlifts

15 HRPU into :30 High Plank

21 KB Swings

(Rest 1:00)

2 Rounds:

6 Deadlifts

9 HRPU into 1:00 High Plank

21 KB Swings
-Scaled-

2 Rounds:

10 Deadlifts (95/65)

15 HRPU or Band Assisted PU

15 KB Swings (26/18)

(Rest 1:00)

2 Rounds:

8 Deadlifts

12 HRPU or Band Assisted PU into :30 High Plank

15 KB Swings

(Rest 1:00)

2 Rounds:

6 Deadlifts

9 HRPU or Band Assisted PU into 1:00 High Plank

15 KB Swings

read more →

10/6/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

25 Single Unders

12 Alt. Lunge + PVC PT

10 Bootstrappers

8 PVC Cuban Press

2 Rounds (RD1=PVC, RD2=Empty Bar):

20 Double Unders or 10 DU Attempts

10 OH Squats

8 Snatch High Pulls

8 BTN Push Press

Snatch Balance + OHS (15 min to build to a challenging (1 + 1).)

*Beginners, keep load light-moderate and work through 4 sets, focusing on technique.

Metcon (Time)

For Time:

100 Double Unders

50 OH Squats (115/75)

100 Double Unders

*Choose load that allows you to complete OH Squats in 5 sets max.

*10:00 time cap.
-Scaled-

For Time:

50 Double Unders or 150 Single Unders

50 OH Squats or Back Squats (75/55)

50 Double Unders or 150 Single Unders

read more →

10/5/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Row (Easy-Moderate pace)

10 Scap Pull-Ups or Scap Ring Rows

10 Tuck-Ups

5 RDL (:03 eccentric)

10 Alt. Elbow Punches

2 Rounds:

:30 Row (Moderate-Moderate+ pace)

8 Kipping Swings or Hollow Rocks

8 K2E

5 Hang Power Cleans (pause :02 @ knee)

Power Clean + Hang Power Clean (3 x (1 + 2) @ 85% of max complex.)

*Max established 9/29/21.

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – :30 Max TTB

MIN 2 – :30 Max Power Clean + Hang Power Clean (135/95)

MIN 3 – 200m Row

MIN 4 – Jog in Place (light-moderate pace)

*1 Rep = 1 PC + 1 HPC

(Score is Lowest Round of TTB + PC)
-Scaled-

16 Min EMOM:

MIN 1 – :30 Max K2E or Sit Ups

MIN 2 – :30 Hang Power Cleans (85/60)

MIN 3 – 150m Row

MIN 4 – Jog in Place (light-moderate pace)

(Score is Lowest Round of TTB + PC)

read more →

10/4/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Up/Down Dog

Then, Junkyard Dog Warm Up:

5 Partner T Jumps

5 Partner Army Crawl and Jump Overs

Then 2 Rounds:

10 Alt. High Plank Shoulder Taps

5/5 Half Kneeling Bottoms Up KB Press

6 Alt. DB Cleans

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (Time)

Part 1.

EVERY 2:00 x 5 SETS:

7 DB Strict Press (40/25)

10 Box Jump Overs (24/20)

Rest in Time Remaining…

(Score is Slowest Time)
**Rest 3:00 b/t Parts 1 & 2.

Metcon (AMRAP – Rounds and Reps)

Part 2.

7 Min AMRAP:

7 HSPU

7 Up-Downs

7 Box Jumps (24/20)

(Score is Rounds + Reps)
-Scaled-

Part 1:

EVERY 2:00 x 5 SETS

7 DB Strict Press (25/20)

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

Rest in Time Remaining…

**Rest 3:00 b/t Parts 1 & 2.

Part 2:

7 Min AMRAP:

1 Wall Walk or 7 Pike Push Ups

7 Up-Downs

7 Box Jumps or Alt. Step Overs

read more →

10/3/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Min AMRAP:

:30 Cardio Choice (moderate pace)

5/5 KB/DB Bent Over Row

5 Up-Downs

10 Alt. KB Horn Taps (from low plank)

Metcon (No Measure)

3 Sets:

3:00 Bike, Row, or Jump Rope

15 Single DB Bent Rows

15 Up-Downs

:30 Single KB/DB Front Rack Hold (R) (70/53)

:30 Single KB/DB Front Rack Hold (L)

30 Alt. KB Horn Taps (from low Plank)

-Rest 1:00 b/t Sets-

Finisher

ON A 10:00 RUNNING CLOCK…

Single DB Weighted Walk* (Athlete Choice)

*DB can be held in the Front Rack, Back Rack, or Over the Shoulders.

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

read more →

10/2/21 CrossFit Gym South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50m Walk on Heels

50m Walk on Toes

Then 2 Rounds:

20 Crossbody Mountain Climbers

10 Bootstrappers

5 Scap Push Ups

5 MB Thrusters

Metcon (Time)

IN TEAMS OF 2…

For Time (30:00 cap):

800m Run Carrying WB

80 Wall Balls (20/14)

80 Push-Ups

60 Wall Balls

400m Run Carrying WB

40 Synchro Push-Ups

40 Wall Balls

800m Run Carrying WB

*P1 works while P2 rests, alternate as needed on WB & PU. Run is completed together, carrying the ball and alternating the hold as needed. Wall Ball must never touch the ground the entire workout. If the Wall Ball does touch the ground at any time, both athletes will stop where they are and each perform 6 Burpees.
-Scaled-

IN TEAMS OF 2…

For Time (30:00 cap):

400m Run Carrying WB

80 Wall Balls (14/10)

80 Band Assisted Push-Ups

60 Wall Balls

400m Run Carrying WB

40 Band Assisted Push-Ups

40 Wall Balls

400m Run Carrying WB

*P1 works while P2 rests, alternate as needed on WB & PU. Run is completed together, carrying the ball and alternating the hold as needed. Wall Ball must never touch the ground the entire workout. If the Wall Ball does touch the ground at any time, both athletes will stop where they are and each perform 6 Up-Downs.

read more →

10/1/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 JJ

10 Alt. Cossack Squats

10 Alt. Lunge & Reach

7 Push Up to Down Dog

Then 2 Rounds:

2 Wall Walks

5 Sumo RDL (empty bar)

5 Upright Rows (empty bar)

Sumo Deadlift (3 x 2 @ 85-90% of 1RM)

*Controlled eccentric.

Metcon (AMRAP – Rounds and Reps)

3 Sets…

5 Min AMRAP:

15 Box Jumps (24/20)

10 Sumo Deadlift High Pulls (115/80)

10 HSPU

(Rest 2:00 b/t Sets)

*Begin each set as a new AMRAP, starting on Box Jumps.
-Scaled-

3 Sets…

5 Min AMRAP:

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

10 Sumo Deadlift High Pulls (65/45)

10 Pike Push Ups or DB Strict Press (20/15)

(Rest 2:00 b/t Sets)

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9/30/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

30 JJ

5 Up/Down Dog

10 Bootstrappers

Then 2 Rounds 5 Reps w/ PVC or Empty Bar:

Muscle Snatch

Back Squat (Pause :02)

BTN Push Press

OH Squat (:03 eccentric)

Snatch Balance

Snatch Balance (3-3-3-3)

Start moderate and build to a challenging triple.

*Beginners, keep load light-moderate and work through 4 sets, focusing on technique.

Metcon (Time)

3 Rounds:

10 Power Snatch (135/95)

400m Run

*13:00 time cap.
-Scaled-

3 Rounds:

10 Power Snatch (65/45) or Alt. DB Snatch (30/20)

200m Run

read more →

9/29/21 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds of Partner Rowling!

(Non-Rowing partner RD1: Inch Worms, RD2: Paused Jump Squats, RD3: Alt. High Plank Shoulder Taps)

Then 2 Rounds w/ Empty Bar:

3 Clean High Pulls

3 Muscle Clean

10 Alt. Elbow Punches

3 High Hang Power Clean

3 Hang Power Clean (pause :02 @ knee)

Power Clean + Hang Power Clean (15 min to build to a challenging (1+1))

Metcon (Weight)

3 Rounds:

Min 1 – 6 Power Cleans (155/105)

Min 2 – 12 Cal Row

Min 3 – 6 Hang Power Cleans

Min 4 – 12 Burpees

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

3 Rounds:

Min 1 – 6 Power Cleans (95/65)

Min 2 – 12 Cal Row

Min 3 – 6 Hang Power Cleans

Min 4 – 9 Burpees to Box/Bench

*Rest 1:00 b/t Rounds.

read more →

9/28/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

10 Alt. Groiners

10 Kipping Swings or Ring Rows

10 Supermans

Then 2 Rounds:

10 Glute Bridges

5 Pull Ups

5 Back Squats (:03 Eccentric) (Empty Bar)

Back Squat (3-3-3)

*Start Moderate-Heavy and Build to a Heavy Triple.

Metcon (Time)

For Time:

15-12-9-12-15

DB Front Squat (50/35)

C2B Pull-Up

*After each full set, complete 10 Up-Downs

**15:00 time cap.
-Scaled-

For Time:

15-12-9-12-15

DB Front Squat (25/15)

Pull-Ups or Ring Rows

*After each full set, complete 5 Up-Downs

**15:00 time cap.

read more →

9/27/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Synchronized Partner Jumping Jacks

10 Partner Sit Ups

1:00 Jump Rope

10 PT

10 ATW

3/3 Split Jerk w/ PVC

Then 2 Rounds w/ Empty Bar:

10 Alt. Elbow Punches

3 Push Press

3 Push Jerk

3 Split Jerk (Hold split :02)

Push Press + Split Jerk (3 x (2 + 1) @ 80-90% of max Push Press.)

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

36 Double Unders

18 Sit-Ups

8/8 Single DB Push Jerk (50/35)
-Scaled-

13 Min AMRAP:

18 DU Attempts or 36 Single Unders

18 Sit-Ups or Flutter Kicks (L + R = 1 Rep)

8/8 Single DB Push Jerk (30/20)

read more →

9/26/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

1:00 Cardio Choice

20 Alt. High Plank Shoulder Taps

5/5 Bodyweight Split Squats

5 Single DB G2OH

Metcon (No Measure)

ON AN 8:00 CLOCK…

2:00 Cardio Choice

40 Crossbody Mountain Climbers (L + R = 1 Rep)

30 Alt. DB Halos (https://www.youtube.com/watch?v=o9OszDfC39E)

20 Alt. DB Reverse Lunges

Max Jumping Jacks in Remaining Time

-Rest 2:00-

ON A 8:00 CLOCK…

2:00 Cardio Choice

20 Alt. DB Reverse Lunges

30 Alt. DB Halos (https://www.youtube.com/watch?v=o9OszDfC39E)

40 Crossbody Mountain Climbers (L + R = 1 Rep)

Max Jumping Jacks in Remaining Time

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

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9/25/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

10 Up-Downs

10 Alt. Groiners

10 Bootstrappers

Then 2 Rounds:

5 Tuck Ups

:15 Active Bar Hang

5 Kipping Swings or Hollow Rocks

Then 2 Rounds w/ Empty Bar:

10 Alt. Elbow Punches

5 Front Squats @ 32X1

Front Squat (5-5-5-5)

Metcon (Time)

IN TEAMS OF 2…

For Time:

50 Front Squats (135/95)

50 Wall Balls (20/14)

100 TTB

*On every minute, beginning at 1:00, both partners perform 3 Burpees. Only one partner may work at a time. Switch as needed.
-Scaled-

IN TEAMS OF 2…

For Time:

50 Front Squats (45/35) or DB Front Squats (20/15)

50 Wall Balls (14/10)

50 K2E

*On every minute, beginning at 1:00, both partners perform 3 Up-Downs. Only one partner may work at a time. Switch as needed.

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9/24/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds of Partner Rowling!

(Non-Rowing partner RD1: Up/Down Dog, RD2: Light KB Swing, RD3: 5/5 KB Side Bends)

Then 1 Round w/ Empty Bar:

7 RDL

7 Pendlay Row @ 21X1

Pendlay Row (10-8-6-4)

Start moderate. Build to a challenging set of 4.

Metcon (Weight)

16 Min EMOM:

Min 1 – 20 KB Swings (70/53)

Min 2 – :45 Side Plank (L)

Min 3 – 15 Cal Row

Min 4 – :45 Side Plank (R)
-Scaled-

16 Min EMOM:

Min 1 – 20 KB Swings (26/18)

Min 2 – :30 Side Plank (L)

Min 3 – 10-12 Cal Row

Min 4 – :30 Side Plank (R)

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9/23/21 CrossFit Training Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

10 JJ

10 PT

10 ATW

5 Up/Down Dog

Partner SU Race!

Then 2 Rounds:

:10 Top of Push Up Hold (high plank!)

:10 Bottom of Push Up Hold

-Rest :20 b/t Rounds-

Then 2 Rounds 3 Reps w/ Empty Bar:

Hang Muscle Snatch

BTN Push Press

Drop Snatch to Power Position

Hang Power Snatch (pause :02 @ knee)

Power Snatch (3 x 2 @ 80-85% of 1RM)

*Pause :02 @ knee first rep only.

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

10-8-6-4-2

Power Snatch (135/95)

10-15-20-25-30

Push Ups

30-30-30-30-30

Double Unders

**After completing the round of 2-30-30, the athletes go back to starting set of 10-10-30. Each set of DU is counted as 1 Rep.
-Scaled-

14 Min AMRAP:

10-8-6-4-2

Power Snatch (65/45) or Alt. DB Snatch (30/20)

10-15-20-25-30

HRPU or Assisted PU

30-30-30-30-30

Single Unders*

*Or 15-15-15-15-15- DU Attempts.

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9/22/21 CrossFit Gym Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

300m Row

Then 2 Rounds:

:15 Active Bar Hang

10 Paused Jump Squats

10 Kipping Swings or Hollow Rocks

5 Ring or Box Dips

5 Pull Ups or Jumping Pull Ups

Weighted Pull-ups (3-4 x 5 AHAP)

Muscle-ups (Practice/progressions!)

Beginners:

10 Min EMOM

-MIN 1: :15 Elevated Ring Rows: feet on the box at shoulder level

POPs: Touch thumbs to chest or shoulders each rep. Keep body hollow. No “kipping” of the hips to help.

-MIN 2: :20 Low Ring Leg Assist Muscle-up Drill

POPs: Keep your feet directly underneath you and use your legs as little as possible. Focus on the idea of pulling the rings to the chest and then tucking the thumbs under the armpits. The point here is coordination practice, not fatigue.

Intermediate-Advanced (2-3 MUs):

10 Min EMOM

-MIN 1: :15 False grip top of pull-up, hold rings with hollow position

POPs: Grab the rings in your palms then rolling your wrist over the ring so that the area where your wrist meets the pad below your pinkie finger is holding your weight. JUMP INTO THE HOLD POSITION (don’t do a pull-up every time). Try to keep thumbs to shoulders during entire hold.

-MIN 2: :20 Jumping Muscle-up

POPs: Focus on lowering and slowly controlling the eccentric. Make it burn a little. This is a coordination and strength-building drill.

Metcon (Time)

12 Rounds (11 min cap):

5 Up-Down Box Jump Overs (30/24)

2 Muscle-Ups
-Scaled-

12 Rounds (11 min cap):

5 Up-Down Box Jump Overs (18/12)

2 Pull Ups or Ring Rows

2 Dips

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9/21/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch-Worms

10 Alt. Windmills

Then, 2 Rounds w/ Light-Moderate DB:

7/7 Sumo-Stance RDL

6/6 Half Kneeling Single Arm Curl to Arnold Press

5/5 Single Leg Glute Bridges

:30 Quad Heel Taps

Then, 8 Tempo Sumo Deadlifts @ 50% or less.

Sumo Deadlift (3 x 3 @ 85% of 3RM)

*:03 eccentric.

Metcon (Time)

“Dumbbell DT”

5 Rounds:

12 DB Deadlifts (50/35)

9 DB Hang Power Cleans

6 DB Shoulder to OH
-Scaled-

5 Rounds:

6 DB Deadlifts (35/20)

6 DB Hang Power Cleans

6 DB Shoulder to OH

*16 min time cap.

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9/20/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

20 Front Jacks

100m Farmers Carry (Moderate)

Then 2 Rounds:

10 Alt. SL V-Ups

10 Alt. Sit Out & Press

5/5 SA OH Alt. Lunges (light-moderate KB)

Turkish Get Up (12 minutes to build to a challenging 1L/1R!)

Metcon (Time)

4 Rounds:

400m Run

2 Turkish Getup (L)

24 Sit-Ups or V-Ups

2 Turkish Getup (R)
-Scaled-

4 Rounds:

200m Run

2 Turkish Getup (L)

16 Sit-Ups or Tuck Ups

2 Turkish Getup (R)

read more →

9/19/21 CrossFit Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Alt. Plank Rotations

12 Alt. Deadbugs

Then 5 Min AMRAP:

:30 Cardio Choice

10 Alt. Cossack Squats

:15 Tuck Hold

10 Alt. Windmills

Metcon (AMRAP – Reps)

TABATA…8 SETS (:20 ON / :10 REST)*

TABATA 1 – Alt. Skier Jumps

TABATA 2 – Tuck-Ups

TABATA 3 – Cardio Choice

TABATA 4 – Russian Twists

-Rest 1:00 b/t Tabatas-

*Complete 8 sets of one Tabata before moving to the next one.

Finisher

8 Min EMOM:

MIN 1 – :30 Single KB or DB Hollow Body Flutter Kicks

MIN 2 – :50 DBL KB or DB Front Rack Hold

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

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9/18/21 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then, 2 Rounds:

10 Partner Push Ups

10 Partner Wall Balls

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 just below knee)

3 Front Squats

Clean (3 x 2 @ 80-85% of 1RM)

*Pause :02 @ knee first rep only.

Metcon (Time)

IN TEAMS OF 2…

1 Mile Run (10:00 cap)

60 Power Cleans (155/105)

60 Wall Balls (20/14)

60 HRPU

*Run together. For all other movements, complete in any order. Partners MAY work at same time.

(20:00 time cap)
-Scaled-

IN TEAMS OF 2…

800-1200m Run (10:00 cap)

40 Power Cleans (95/65)

60 Wall Balls (14/10)

60 HRPU or Assisted Push Up

*Run together. For all other movements, complete in any order. Partners MAY work at same time.

(20:00 time cap)

read more →

9/17/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

10 Up-Downs

10 Alt. Groiners

Then, 1 Round:

5 Scap Pull Ups or Scap Ring Rows

5 Kipping Swings or Hollow Rocks

5 K2E

Then, 2 Rounds w/ Empty Bar:

6 Alt. Back Rack Lunges

6 Back Squats @ 32X1

Back Squat (4 x 3 @ 80-85% of 1RM)

*Pause :02 first two reps.

(1RM established 8/24/21.)

Metcon (Weight)

16 Min EMOM

MIN 1 – 25 Ball Slams (20/14)(RX+ 40/25)

MIN 2 – 15 TTB

MIN 3 – 5 Up-Downs + 10 Alt. DB Step-Ups (50/35)

MIN 4 – Rest
-Scaled-

16 Min EMOM

MIN 1 – 18 Ball Slams (14/10)

MIN 2 – 15 K2E or Lying Leg Raises

MIN 3 – 5 Up-Downs + 10 Alt. DB Step-Ups (25/15)

MIN 4 – Rest

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9/16/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 JJ

1:00 Down Dog Calf Stretch

Partner Single Under Race: Best of 3!

Then 2 Rounds:

10 Band Pull Aparts

5 Kipping Swings or Hollow Rocks

5 Supinated Ring Rows @ 3131

:15 Bottom of Chin Up Hang

Weighted Chin-Ups (3-4 x 5 AHAP)

Metcon (Time)

For Time:

55-65-75-65-55

Double Unders

20-15-10-15-20

C2B Pull-Ups
-Scaled-

For Time:

Double Unders (25-30-35-30-25)

or

Single Unders (55-65-75-65-55)

20-15-10-15-20

Pull-Ups, Jumping Pull Ups, or Ring Rows

read more →

9/15/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

5 Inch Worms

10/10 SL Glute Bridges

10 Supermans (hold :02)

1 Round:

5/5 ½ Kneeling Bottoms Up KB Press

5 KB Deadlifts (:03 eccentric) (Sumo Stance)

5/5 SA KB Push Press

5 KB Swings

Then 1 Round w/ Empty Bar:

10 Sumo-Stance RDL

10 Sumo-Stance Good Mornings

Sumo Deadlift (3-3-3-3)

*compare to results from 9/1/21.

Metcon (Time)

For Time:

12-15-18-21-24

KB Swing (70/53)

5/5-5/5-5/5-5/5-5/5

SA KB Push Press
-Scaled-

For Time:

9-12-15-18-21

KB Swing (26/18)

5/5-5/5-5/5-5/5-5/5

SA KB Push Press

read more →

9/14/21 CrossFit near Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

150m Row

10 Partner Push Ups

10 Partner Sit Ups

5 partner “T” Jumps (5 each partner)

Bench Press (5-5-3-2-1)

Metcon (AMRAP – Reps)

3 Rounds:

1:00 – Max Push-Ups

1:00 – Max Sit-Ups

1:00 – Max Box Jumps (24/20)

1:00 – Max Cal Row

(Rest 1:00 b/t Rounds)
-Scaled-

3 Rounds:

1:00 – Max Push-Ups

1:00 – Max Sit-Ups or Flutter Kicks

1:00 – Max Box Jumps or Alt. Step Ups (18/12)

1:00 – Max Cal Row

(Rest 1:00 b/t Rounds)

read more →

9/4/21 CrossFit Classes near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

20 Mt. Climbers

2:00 Front Rack Mobility!

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (Hold catch :02)

Hang Power Clean (3-3-3-3)

*Start Moderate and build to Mod-Heavy.

Metcon (Time)

IN TEAMS OF 2…

FOR TIME (16:00 time cap):

50 Hang Power Cleans (155/105)

100 Up-Downs

1200m Run

*Reps and movements can be completed in any order. P1 works while P2 Rests on HPCs and Up-Downs. Switch as needed. All running is performed together.
-Scaled-

IN TEAMS OF 2…

FOR TIME (16:00 time cap):

50 Hang Power Cleans (65/45) or DB Hang Power Cleans (25/20)

75 Up-Downs

800m Run

read more →

9/3/21 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 Front (Jumping) Jacks

10 Alt. Lunge & Reach

10 Alt. Box Step Ups

Then 2 Rounds w/ Empty Bar:

5 Muscle Cleans

10 Alt. Elbow Punches

6 Alt. FR Lunges

5 Hang Muscle Snatch

Front Rack Lunge (3-4 x 6 AHAP)

*Alternating legs each rep for 6 total steps per set.

Metcon (Time)

FOR TIME (10 min cap):

24 Single DB Box Step-Up (24/20)*

50 Alt. DB Snatch (50/35)

24 Single DB Box Step-Up

*DB Can be held anyway above the waist.
-Scaled-

FOR TIME (10 min cap):

24 Single DB Box Step-Up (18/12)*

50 Alt. DB Snatch (25/15)

24 Single DB Box Step-Up

read more →

9/2/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

10 Alt. High Plank Shoulder Taps

5 Push Up to Down Dog

5/5 ½ Kneeling Bottoms Up KB Press (light!)

Then 2 Rounds:

5 Hollow Hold-to-Superman

5 Scap Pull Ups or Scap Ring Rows

5 Kipping Swings

5 Pull Ups or Ring Rows

Handstand Push-ups (Learn the skill!)

Already proficient, practice HS walks!

Handstand Walk (Learn the skill!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation, Box HSPU, or Wall Walk

Advanced – HSPU or Max Distance Walk

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

5 HSPU or 2 Wall Walks

10 Wall Balls (20/14)

15 Pull ups
-Scaled-

13 Min AMRAP:

5 Pike Push Ups or DB Strict Press (25/15)

10 Wall Balls (14/10)

15 Jumping Pull Ups or Ring Rows

read more →

9/1/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Inch Worms

10 Alt. Windmills

10 Light KB Swings

Then 2 Rounds 5 Reps w/ Empty Bar:

Sumo-Stance RDL

Sumo-Stance Good Morning

Sumo Deadlift (3-3-3-3)

Metcon (Time)

For Time:

5 Rounds:

20 KB Swings (70/53)

20 Up-Downs
-Scaled-

5 Rounds:

20 KB Swings (26/18)

10 Up-Downs

read more →

8/31/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

50m Walk on Toes

50m Walk on Heels

10 Scap Push Ups

10 Tuck Ups

1:00 Jump Rope

Then 2 Rounds:

8 Partner Push Ups

8 Partner Sit Ups

DB Bench Press (5-5-5-5-5)

Rannie (Time)

“Rannie”

For Time:

50-40-30-20-10*

Double Unders

Sit-ups

*400m Run After Each Full Round
20:00 time cap.

-Scaled-

In place of DUs…

– Plate Hops

– 1:00 / :50 / :40 / :30 / :20 of DU attmepts

– 100-80-60-40-20 Single Unders

Or…

25-20-15-10-5*

Double Unders

Sit-ups

*200m Run After Each Full Round

read more →

8/30/21 CrossFit near Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Jumping Jacks

5 Up/Down Dog

10 PT

10 ATW

5 OH Squats @ 32X1 w/ PVC

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Push Press

OH Squat

Overhead Squat (3-3-3-3-3)

*:03 eccentric

Metcon (Weight)

12 Min EMOM:

MIN 1 – 7 OH Squats* (135/95)

MIN 2 – 15 Cal Row

MIN 3 – 12 Burpees

MIN 4 – 12 Ring Rows

*Squats should be able to be completed unbroken but challenging.
-Scaled-

12 Min EMOM:

MIN 1 – 7 OH Squats or Front Squats (65/45)

MIN 2 – 12 Cal Row

MIN 3 – 10 Up-Downs

MIN 4 – 10 Ring Rows

read more →

8/29/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

Then 5 Min AMRAP:

5 Up-Downs

10 Alt. DB Snatches

10 Alt. Cossack Squats

10 Tuck Ups

Metcon (AMRAP – Reps)

2 SETS

ON A 8:00 CLOCK…

130 Double Unders*

50 Alt Single DB Devil’s Press

30 Alt. Skier Jumps

Max Alt. Single Leg V-Ups in Remaining Time

-Rest 2:00 b/t Sets-
*1:30 Max Time on Double Unders

*Scaled: 65 DU or 130 Single Unders

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

read more →

8/28/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Run Carrying MB

10 Kipping Swings or Hollow Rocks

10 Pull Ups or Jumping Pull Ups

10 MB Thrusters

Then, 2L/2R Bodyweight Turkish Getup

Turkish Get Up (Build to a challenging load for 1L/1R!)

Metcon (Time)

FOR TIME (20:00 cap):

400m Run

30 Ball Slams (20/14)(RX+40/25)

30 Burpees

400m Run

15 Ball Slams

15 Muscle Ups or Up-Down Pull Ups

15 Ball Slams

400m Run

30 Burpees

30 Ball Slams

400m Run
FOR TIME (20:00 cap):

200m Run

30 Ball Slams (14/10)

30 Up-Downs

200m Run

15 Ball Slams

15 Jumping Pull-Ups

15 Ball Slams

200m Run

30 Up-Downs

30 Ball Slams

200m Run

read more →

8/22/21 CrossFit Sunday Sweat – Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

6 Min AMRAP:

1:00 Cardio Choice

14 Quad Heel Taps (https://www.youtube.com/watch?v=Ji9jEVnM8cI)

12 Alt. Windmills

10 Plank Rotations

8 Air Squats (pause :02)

6 Lunge (L) + Lunge (R) + Push-Up

Metcon (AMRAP – Reps)

5 Rounds:

1:00 Burpees

1:00 Russian Twists

1:00 Alt Sit-Thrus

1:00 Jump Squats

1:00 Tuck-Ups

1:00 Rest

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

read more →

8/21/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Inch Worms

Pizza Delivery!

2 Rounds w/ Empty Bar:

3 RDL

3 Clean High Pulls

3 Hang Power Cleans

10 Alt. Elbow Punches

Hang Power Clean + Power Clean (12 minutes to build to a challenging (1+1))

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

9 Min AMRAP:

5 Power Cleans (155/105)

7 Burpees Over Bar

*Partner 1 completes a full round while P2 Rests. Alternate every round.
-Scaled-

IN TEAMS OF 2…

9 Min AMRAP:

5 Power Cleans (95/65)

7 Up-Downs Over Bar

read more →

8/20/21 CrossFit Classes Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Run

5/5 Split Squats (RD2: 10 Alt. Lunges)

10 Ring Rows (RD2: 5 Pull Ups)

8 Tuck-Ups

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL

Pendlay Row (:03 eccentric)

Pendlay Row (3 x 6 AHAP)

Metcon (Time)

FOR TIME (16:00 cap):

20 TTB

400m Run

20 Pull Ups

30 Alt. DB Box Step-Overs (50/35)|(24/20)

20 Pull Ups

400m Run

20 TTB
-Scaled-

FOR TIME (16:00 cap):

20 K2E

200m Run

20 Jumping Pull Ups or Ring Rows

30 Alt. DB Box Step-Overs (25/15)|(18/12)

20 Jumping Pull Ups or Ring Rows

200m Run

20 K2E

read more →