CrossFit Turbocharged WOD (Workout of the Day) and Blog

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.

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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

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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

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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

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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

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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)

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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.

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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

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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.

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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

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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)

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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

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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.

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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.

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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

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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)

read more →

4/14/22 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

read more →

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

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

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4/12/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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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

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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

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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

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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

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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

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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

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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

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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

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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

View Public Whiteboard

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)

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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

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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

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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.

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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.

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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

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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

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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.

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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

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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

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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.

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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

View Public Whiteboard

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.

read more →

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

read more →

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

read more →

1/19/22 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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.

read more →

1/18/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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.

read more →

1/16/22 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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)

read more →

1/13/22 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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)

read more →

1/12/22 CrossFit Classes New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

read more →

1/10/22 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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)

read more →

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)

read more →

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

read more →

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.

read more →

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.

read more →

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.

read more →

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

read more →

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)

read more →

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

View Public Whiteboard

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

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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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

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

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

read more →

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)

read more →

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

read more →

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.

read more →

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

read more →

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

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 →

10/16/21 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

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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

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

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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

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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

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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)

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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.

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9/28/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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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.

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9/27/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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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)

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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.

read more →

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

read more →

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

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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 →

8/19/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 HK

10 BK

10 Jump Squats

Then 2 Rounds:

10 Scap Push-Ups

8 Slow Push-Ups

6 Slow Dead Bugs

Bench Press (4 x 5 @ 80-85% of 5RM)

*:03 eccentric all reps

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

5 Box Jumps (30/24)

10 HRPU

15 V-Ups
-Scaled-

15 Min AMRAP:

5 Box Jumps (18/12)

10 HRPU or Band Assisted Push Ups

10 V-Ups or Sit Ups

read more →

8/18/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

300m Row

5 Inch Worms

10/10 SL Glute Bridges

Then 2 Rounds:

10 High-to-Low Plank

10 Alt. Reverse Lunges

5 KB Deadlifts (:03 Eccentric)

10 KB Swings

Deadlift (1×5 @ 60%)

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today

(Week 8 of 9 – Deload)

Metcon (AMRAP – Reps)

16 Min EMOM:

Min 1 – :40 ME Row

Min 2 – :40 ME KB Swings (70/53)*

Min 3 – :40 Alt. Jump Lunges

Min 4 – :40 Low Plank Hold**

*Traditional two-handed swings or option to try alternating single-arm swings.

**1 second = 1 rep
-Scaled-

16 Min EMOM:

Min 1 – :40 ME Row

Min 2 – :40 ME KB Swings (26/18)

Min 3 – :40 Alt. Lunges (no jump!)

Min 4 – :40 Low Plank Hold

read more →

8/17/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 JJ

20 Front Jacks

10 PT

10 ATW

1:00 Jump Rope

Then, 2 Rounds:

3 RDL

3 Muscle Clean

10 Alt. Elbow Punches

3 Strict Press

3 Push Press

3 Push Jerk

Strict Press (1×5 @ 60%)

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today

(Week 8 of 9 – Deload)

Metcon (AMRAP – Reps)

4 Rounds:

ON A 2:30 RUNNING CLOCK…

12 Up-Downs

8 Push Jerks (155/105)

Max DU in Time Remaining…

(Rest 1:00 b/t Rounds)
-Scaled-

4 Rounds:

ON A 2:30 RUNNING CLOCK…

9 Up-Downs

8 Push Jerks (75/50)

Max DU or SU in Time Remaining…

(Rest 1:00 b/t Rounds)

read more →

8/16/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Mt. Climbers

10 Alt. Groiners

10 Scap Pull Ups or Ring Rows

Then 2 Rounds:

5 Kipping Swings

10 Air Squats (:03 eccentric)

5 Pull Ups

Back Squat (1×5 @ 60%)

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today

(Week 8 of 9 – Deload)

Metcon (Time)

7 Rounds (11min cap):

10 KB Goblet Squats (70/53)

5 Muscle-Ups
-Scaled-

7 Rounds (11min cap):

10 KB Goblet Squats (26/18)

5 Pull Ups

5 Bench/Box Dips

read more →

8/15/21 CrossFit Sunday Sweat! Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

5 Inch Worms

Then, 6 Min AMRAP:

3/3 Side Plank Rotations

12 Walking Lunges

24 Double Unders

Metcon (No Measure)

24 Min EMOM:

MIN 1 – :45 Alt. Jump Lunges

MIN 2 – :45 High Knees

MIN 3 – :45 Cardio Choice

MIN 4 – :20 / :20 Side Plank

MIN 5 – :45 Up-Down + Side Shuffle*

MIN 6 – Rest

*Up-Down + Side Shuffle = 3 steps out + 3 steps back

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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8/14/21 CrossFit Gym Cherry Hill, NJ

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 Snatch-Grip RDL

5 Muscle Snatch

5 Air Squats

5 Push Ups

Bench Press (8-8-8-8)

12 minutes to build to a challenging set of 8 reps!

Metcon (AMRAP – Reps)

3 Rounds:

ON A 6:00 RUNNING CLOCK…

18 Power Snatch (95/65)

18 Partner Push-Ups**

Max Partner Wall Balls (20/14) in Remaining Time…

(Rest 1:00 b/t Rounds)

*P1 works while P2 Rests. Alt. Every 3 Power Snatch.

**Partner Push Up is performed together, high-fiving at the top of the Push Up.
-Scaled-

3 Rounds:

ON A 6:00 RUNNING CLOCK…

18 Power Snatch (65/45)

18 Partner Push-Ups (from knees)

Max Partner Wall Balls (14/10) in Remaining Time…

(Rest 1:00 b/t Rounds)

read more →

8/13/21 CrossFit Haddonfield Collingswood Chery Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Partner SU Race! (Best of 3)

Then, 2 Rounds:

10 Alt. Cossack Squats

5 RDL (empty Bar, :03 eccentric)

10 Glute Bridges

5 Sumo Good Mornings

Deadlift (1×1 @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1 @ 95%

*Based off of 90% of Heavy 1-Rep established in Week 1.

*Add 5-10lb to 7/19/21 results.

(Week 7 of 9)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

25 DU

5 Sumo Deadlifts (275/185)

25 DU

400m Run
-Scaled

15 Min AMRAP:

12 DU or 50 SU

5 Sumo Deadlifts (115/85)

12 DU or 50 SU

200m Run

read more →

8/12/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Up-Downs

10 Hollow Rocks

10 Supermans

Then, 2 Rounds:

5/5 SA DB Power Cleans

10 Scap Pull-Ups or :15 Active Bar Hang

Then, 2 Rounds:

5/5 SA DB Swings

5 K2E or Tuck Ups

Toes-To-Bar (Learn the skill!)

A continuation of last weeks Kipping practice!

Beginners: Kipping for K2E/TTB

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

3 x (2+2+2+2)*

*After each working set, :15-:30 Hanging L-Sit from rig!

Metcon (AMRAP – Reps)

4 Rounds:

1:00 – Max DB Power Cleans (50/35)

1:00 – Max Sit Ups

1:00 – Max DBL DB Swings

(Rest 1:00 b/t Rounds)
-Scaled-

4 Rounds:

:45 – Max DB Power Cleans (25/15)

:45 – Max Sit Ups or Flutter Kicks

:45 – Max DBL DB Swings

(Rest 1:00 b/t Rounds)

read more →

8/11/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 High Knees

20 Butt Kicks

20 Jumping Jacks

Then 2 Rounds:

10 PT

10 ATW

10 Alt. Groiners

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

Muscle Snatch

Back Squat

BTN Push Press

OH Squat

Back Squat (1×1 @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1 @ 95%

*Based off of 90% of Heavy 1-Rep established in Week 1.

*Add 5-10lb to 7/22/21 results.

(Week 7 of 9)

Metcon (Time)

Buy in: 400m Run

Then, 2 Rounds:

12-9-6

Overhead Squat (135/95)

*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run.
-Scaled-

Buy in: 200m Run

Then, 2 Rounds:

12-9-6

Overhead Squat or Front Squat (75/50)

*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run.

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8/10/21 CrossFit Training New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 Hollow Rocks

300m Row

Then 2 Rounds:

5 Scap Pull Ups

10 Band Pull Aparts

5 Scap Push Ups

5/5 Single Arm Ring Rows

5 Pull Ups or Jumping Pull Ups (controlled eccentric)

5/5 DB Bent Row

Pull-ups (3-5 x ME)

0n a 12:00 Clock…3-5 SETS:

Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

Metcon (Weight)

16 Min EMOM:

MIN 1 – 5 DB Renegade Rows (50/35) (L+R = 1 Rep)

MIN 2 – 15 Burpees

*Completed by :45 mark of each minute, allowing at least :15 of rest.
-Scaled-

16 Min EMOM:

MIN 1 – 5 DB Renegade Rows (20/15) (L+R = 1 Rep)

MIN 2 – 10 Up-Downs

read more →

8/9/21 CrossFit near Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

5 Up-Down Dog

5/5 DB Deadlift*

10 Alt. DB Snatch*

*Light-Moderate DB.

Then, 2 Rounds w/ Empty Bar:

3 Muscle Clean

10 Alt. Elbow Punches

3 Strict Press (hold lockout)

3 Push Press (:03 eccentric)

Strict Press (1×1 @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1 @ 95%

*Based off of 90% of Heavy 1-Rep established in Week 1.

*Add 5-10lb to 7/20/21 results.

(Week 7 of 9)

Metcon (Time)

4 Rounds:

20 Box Jumps (20)

10 Alt. DB Snatches (50/35)

5/5 SA DB Push Press

(Rest 1:00 b/t Rounds)
-Scaled-

4 Rounds:

20 Box Jumps (18/12)

10 Alt. DB Snatches (25/15)

5/5 SA DB Push Press

(Rest 1:00 b/t Rounds)

read more →

8/8/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

into…

3 Min AMRAP:

10 DB Strict Press

8 Alt. Lunges

3/3 Single DB Deadlift

Metcon (No Measure)

4 Min EMOM:

20 Alt. Skier Jumps + Max Side Plank Rotations (Alternate sides each Minute)

-Rest 1:00-

6 Min EMOM:

MIN 1 – :25 / :25 Single Arm DB OH Lunge

MIN 2 – :45 Cardio

-Rest 1:00-

8 Min EMOM:

MIN 1 – :50 Single DB Halo

MIN 2 – :30 Max Effort Cardio

Finisher

3 Sets:

15 Lying DB Tricep Extensions

15 Supermans

-Rest as needed 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 →

8/7/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

10 Paused Jump Squats

1:00 Up/Down Dog (w/ calf focus)

1:00 Jump Rope

Then, 2 Rounds w/ empty bar:

3 RDL

3 Clean High Pull

10 Alt. Elbow Punches

3 Hang Power Clean + Front Squat

3 Position Clean (3 sets of complex with no misses.)

-Position 1

-Above Knee

-Floor
Set 1: Light

Set 2: Moderate

Set 3: Moderate+

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

Metcon (Time)

IN TEAMS OF 2…

3 Rounds (16:00 cap):

400m Run

30 Hang Power Cleans (155/105)

200 Double Unders

*Both Partners complete the 400m Run together. In the movement portion, P1 Works while P2 Rests. Share reps as needed.
-Scaled-

3 Rounds (16:00 cap):

200m Run

20 Hang Power Cleans (95/65)

50 DU or 150 Single Unders

*Both Partners complete the 200m Run together. In the movement portion, P1 Works while P2 Rests. Share reps as needed.

read more →

8/6/21 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

50 JJ

30 Mt. Climbers

Then 2 Rounds:

5 HRPU

5 MB Front Squats

5 Bench Press (:03 eccentric)(empty bar)

5 MB Push Press

Bench Press (3 x 5 @ 75-80% of 5RM)

*Pause :02 at Chest

*5RM tested 5/18/21. Add 5lbs to 6/8/21 results.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
-Scaled-

Mini Karen

100 Wall Balls (14/10)

or

8-10 Rounds:

7 Wall Balls (14/10)

:30 rest

read more →

8/5/21 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Bootstrappers

10 Scap Pull-Ups or Scap Ring Rows

Then, 1 Round:

10 Narrow-Stance Air Squats (Pause :02)

10 Ring Rows (Hold top :02)

Then, 2 Rounds:

10 Alt. Cossack or Curtsy Squats

3-5 Strict Pull-Ups or Ring Rows

Kipping (Learn the Skill!)

Beginners: Kipping swing

Int/Adv:

8 Min EMOM:

MIN 1 – Strict Gymnastic Pull Practice*

MIN 2 – :30 Pistol Practice

*Strict Gymnastic Pull Practice (choose one!)…

3-5 Strict C2B, 5-7 Chin Over Bar Pull-Up, or 8-10 Ring Rows

+

:10 Top of the Pull Hold

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

10 Alt. Pistols or 20 Air Squats

10 Pull-Ups

(Rest 1:00)

5 Min AMRAP:

8 Alt. KB Goblet Lunge (53/35)

8 C2B Pull-Ups

(Rest 1:00)

5 Min AMRAP:

6 Alt. KB Box Step Ups (24/20)

6 Bar Muscle-Ups
-Scaled-

5 Min AMRAP:

10 Air Squats

10 Ring Rows

(Rest 1:00)

5 Min AMRAP:

8 Alt. KB Goblet Lunge (26/18) or BW Lunges

8 Jumping Pull Ups

(Rest 1:00)

5 Min AMRAP:

6 Alt. KB Box Step Ups (18/12) or BW Step Ups

6 Band Assisted Pull Ups

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8/4/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 2 Rounds:

10 Alt. Windmills

10 Single DB RDL

5 Straight Leg Sit Ups

5/5 DB Swings

10 Alt. DB Snatches

Then, 8 Tempo Deadlifts @ 50% or less (:04 each direction).

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 weight today.

(Week 6 of 9)

Metcon (Time)

FOR TIME:

30 DBL DB Swings (50/35)

30 Burpee Over DB

30 DBL DB Snatch

30 Burpee Over DB

30 DBL DB Swings
-Scaled-

FOR TIME:

30 DBL DB Swings (25/20)

30 Up-Downs to Plate

30 DBL DB Snatch

30 Up-Downs to Plate

30 DBL DB Swings

read more →

8/3/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5 Min AMRAP:

20 Plate Hops

10 Alt. Step Ups

10 Plate G2OH

5 Push-Up to Down Dog

Then 2 Rounds w/ Empty Bar:

5 Muscle Cleans

10 Alt. Elbow Punches

5 Push Press

5 Front Squat

Strict Press (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 weight today.

(Week 6 of 9)

Metcon (Time)

3 Rounds:

21 Thruster (95/65)

21 Box Jumps (24/20)
-Scaled-

3 Rounds:

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

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

read more →

8/2/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

5 Inch Worms

5 Burpees

Then 2 Rounds:

10 Bootstrappers

10 Alt. Cossack Squats

5 Back Squats (:03 eccentric)(empty bar)

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 weight today.

(Week 6 of 9)

Metcon (AMRAP – Reps)

3 Min AMRAP:

Max Burpees

(Rest 3:00)

3 Min AMRAP:

Max Distance Run

*1 Rep = 1m
-Scaled-

3 Min AMRAP:

Max Up-Downs or Burpees to Box/Bench

(Rest 3:00)

3 Min AMRAP:

Max Distance Run

read more →

8/1/21 CrossFit Sunday Sweat – Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

:30 Cardio Choice (moderate pace)

5/5 Bulgarian Split Squats (body weight)

10 Alt. High Plank Shoulder Taps

5 Alt. Sit Thrus

:15 Hollow Hold

Metcon (No Measure)

24 Min EMOM:

MIN 1 – Max Alt. Reverse Lunges

MIN 2 – Max Push Ups

MIN 3 – Max Alt. Sit-Thrus

MIN 4 – Max Hollow Rocks

MIN 5 – Max Low Plank Hold

MIN 6 – 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 →

7/31/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

200m Row

10 PT

10 ATW

10 Kipping Swings or Hollow Rocks

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Snatch Balance

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

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

40-30-20-30-40

Hang Power Snatch (115/80)

TTB

*Only 1 partner may work at a time. Share reps.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

40-30-20-30-40

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

K2E or Lying Leg Raises

*Only 1 partner may work at a time. Share reps.

read more →

7/30/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 4 Min EMOM:

5 Sit-Ups

10 Paused Jump Squats

15 High Knees

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

Metcon (Time)

Every 3:00 x 6 Rounds:

10 Up-Down + Side Shuffle*

20 Mountain Climbers (L + R = 1 Rep)

30 Jumping Jacks

*1 Rep = 1 Up-Down + 3 Shuffle Out & 3 Shuffle Back

(Score is Slowest Round)

Finisher

TABATA: 4 Sets (:20 ON | :10 OFF)

Deadbugs

Tuck Hold

*Both Movements = 1 Set. Example, :20 Deadbugs, :10 rest, :20 Tuck Hold, :10 rest.

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7/29/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Min AMRAP:

10 HK

10 BK

100m Row

10 Alt. Lunges

(Rest :30)

3 Min AMRAP:

5 Ring Rows

5 Scap Push-Ups + 3 Push-Ups

7 Air Squats

(Rest :30)

Then 2 Rounds:

4 Kipping Swings or Hollow Rocks

3 Pull Ups or Jumping Pull Ups

2 C2B Pull Ups

*Advanced athletes, unbroken (4+3+2)

Metcon (AMRAP – Reps)

NCMETCON BASELINE I.

ON A 10:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower or Max Double Unders

(Score is Time + Note Meters/DU completed)
*REST 5:00 BEFORE BEGINNING PART II.

Metcon (AMRAP – Rounds and Reps)

NCMETCON BASELINE II.

15 Min AMRAP:

5 Pull-ups or Bar Muscle-Ups

10 HRPU

15 Air Squats
-Scaled-

PART I.

Run 1 Mile then in Remaining Time Max Meters on Rower or Max Double Unders

*REST 5:00 BEFORE BEGINNING PART II.

PART II.

15 Min AMRAP:

5 Pull-ups or Ring Rows

10 HRPU

15 Air Squats

read more →

7/28/21 CrossFit Classes Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Inch Worms

10/10 KB RDL

7/7 KB Swing

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

Then 2 Rounds w/ Empty Bar:

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans (pause :02 just below knee)

Deadlift (1×5 @ 65%)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep established in Week 1.

**Compare to Week 2 results, add 5-10lb to the working weights.

(Week 5 of 9)

Metcon (Time)

15-12-9-6-3

Power Clean (155/105)

Box Jumps (30/24)

*10:00 cap.
-Scaled-

15-12-9-6-3

Power Clean (85/60)

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

*10:00 cap.

read more →

7/27/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

100m Run

5 Push Up to Down Dog

10 Bent Over IYT

10 Alt. Sing Leg V-Ups

Then 1 Round w/ Empty Bar:

5 Strict Press (Hold Lockout)

5 Push Press (:03 eccentric)

Strict Press (1×5 @ 65%)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep established in Week 1.

**Compare to Week 2 results, add 5-10lb to the working weights.

(Week 5 of 9)

Metcon (Time)

5 Rounds:

12 Push Press (115/75)

20 Sit-Ups

400m Run
-Scaled-

5 Rounds:

12 Push Press (75/55)

12 Sit Ups or Tuck Ups

200m Run

read more →

7/26/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

30 Single Unders

5 Bootstrappers

7 MB Front Squats

7 MB Push Press

Then, 2 Rounds:

:30 Double Under Practice

7 Up-Downs (RD2 = Burpees)

7 Wall Ball Thrusters

Back Squat (1×5 @ 65%)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep established in Week 1.

**Compare to Week 2 results, add 5-10lb to the working weights.

(Week 5 of 9)

Metcon (AMRAP – Reps)

3 Rounds:

ON A 3:00 RUNNING CLOCK…

60 Double Unders

15 Burpees

Max Wall Balls (20/14) in Time Remaining…

(Rest 2:00 b/t Rounds)
-Scaled-

3 Rounds:

ON A 3:00 RUNNING CLOCK…

30 Double Under or 60 Single Unders

10 Up-Downs

Max Wall Balls (14/10) in Time Remaining…

(Rest 2:00 b/t Rounds)

read more →

7/25/21 CrossFit Sunday Sweat! Home-WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 2 Rounds:

30 Single Unders

5 Burpees

10 Hollow Rocks

10 Alt. Cossack Squats

Metcon (No Measure)

24 Min EMOM:

MIN 1 – Max Sit Ups

MIN 2 – Max Double Unders

MIN 3 – Max Plank Rotations

MIN 4 – Max Alt. Skier Jumps

MIN 5 – Max Cardio Choice

MIN 6 – 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 →

7/24/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK

20 BK

20 JJ

Then 2 Rounds:

5 Slow Push Ups

5 KB Deadlifts

5/5 KB Floor Press

5 KB Swings

5/5 Bodyweight Split Squats

Bench Press (5-5-3-2-2)

*Pause :02 @ first two reps.

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

17 Min AMRAP:

25 KB Swings (70/53)

50 Alt. Lunges

25 Box Jump Overs (20)

*Partners perform the workout gauntlet style. P2 begins the KB Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.

**After each full round, partners will complete a 400m Run together!
-Scaled-

IN TEAMS OF 2…

17 Min AMRAP:

15 KB Swings (26/18)

30 Alt. Lunges

15 Box Jump Overs (12)

*Partners perform the workout gauntlet style. P2 begins the KB Swings immediately after P1 finishes. P2 cannot pass P1 in order of movements.

**After each full round, partners will complete a 200m Run together!

read more →

7/23/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

ON A 5:00 RUNNING CLOCK:

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

Then, 10 Alt. SA DB Power Clean & Press (Light-Moderate weight).

Metcon (AMRAP – Reps)

5 SETS, (:45 ON / :15 OFF):

MOVT 1 – Alt. Sit Throughs

MOVT 2 – Single DB Push Press*

MOVT 3 – Alt. SA DB Power Clean

MOVT 4 – Cardio Choice

-Rest 1:00 b/t Sets-

*Hold DB Across Chest

**1 Set = all 4 Movements

Finisher

4 SETS:

15 Single DB Curls

Immediately into…

:15 Top-Of-Curl Hold

-Rest as Needed b/t Sets-

read more →

7/22/21 CrossFit Haddonfield Collingswood Cherry Hill Martlon

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

10 Bootstrappers

10 Alt. Cossack Squats

Then 2 Rounds:

:20 Tuck Hold

10 K2E

Then 2 Rounds w/ Empty Bar:

3 Snatch Grip RDL

3 Muscle Snatch

3 Back Squats

5 Bent Rows

Back Squat (1 x 1 @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based on 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)

ON A 16:00 RUNNING CLOCK…

8 Rounds:

3 Muscle-Ups or 6 TTB

3 DB Devil’s Press (50/35)

Immediately into…

AMRAP in Remaining Time

5 DB Renegade Rows (L + R = 1 Rep)

10 Up-Downs
-Scaled-

ON A 16:00 RUNNING CLOCK…

8 Rounds:

6 K2E or Tuck Ups

3 DB Devil’s Press (30/20)

Immediately into…

AMRAP in Remaining Time

5 DB Renegade Rows (L + R = 1 Rep)

10 Up-Downs

read more →

7/21/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Up/Down Dog

2:00 Front Rack Mobility

Partner SU Race!

Then 1 Round:

10 Scap Pull Ups or Scap Ring Rows

10 Kipping Swings or Hollow Rocks

10 Pull Ups or Ring Rows

Then 2 Rounds w/ Empty Bar:

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Cleans (Pause :02 @ knee)

Hang Power Clean (Build to a Moderate-Heavy set of 3.)

*Fast and perfect mechanics, not meant to be heaviest 3-Rep.

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

36 Double Unders

6 Hang Power Clean (185/135)

9 Pull-Ups
-Scaled-

13 Min AMRAP:

18 Double Unders or 36 Single Unders

6 Hang Power Clean (95/65)

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

read more →

7/20/21 CrossFit Training Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

10 Alt. Groiners

10 Air Squats

20 PT

10 ATW

2 Wall Walks

Then, 2 Rounds w/ Empty Bar:

3 Muscle Clean

10 Alt. Elbow Punches

3 Strict Press (hold lockout)

3 Push Press (:03 eccentric)

Strict Press (1 x 1 @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based on 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)

FOR TIME:

21-15-9

HSPU

Single DB Front Squats (75/50)*

(Rest 1:00)

12-9-6

Single DB Front Squats*

HSPU

(Score is Total Time)

*Load should allow for athletes to perform at least 7-10 reps unbroken

*Each time you break in the FS, perform 3 Push-Ups. If completed unbroken, no Push-Ups performed.
-Scaled-

FOR TIME:

15-12-9

DB Strict Press or Pike Push-Up

DB Front Squats (35/25)*

(Rest 1:00)

9-6-3

DB Front Squats*

DB Strict Press or Pike Push-Up

*Each time you break in the FS, perform 3 Push-Ups. If completed unbroken, no Push-Ups performed.

read more →

7/19/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 JJ

10 Mt. Climbers

5 Inch Worms

5 Supermans

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Good Mornings

Deadlift (1 x 1 @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based on 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 (Weight)

10 Min EMOM:

MIN 1 – 6 Deadlifts (255/175)

MIN 2 – 12 Up-Downs Over Bar
-Scaled-

10 Min EMOM:

MIN 1 – 6 Deadlifts (135/95)

MIN 2 – 8 Up-Downs Over Bar

read more →

7/18/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 3 Rounds:

10 Alt. Windmills

2/2 Bodyweight Turkish Getups

10 Alt. High Plank Shoulder Taps

Metcon (AMRAP – Rounds and Reps)

2 SETS…

10 Min AMRAP:

1:00 Cardio Choice

20 DB Russian Twists

40 Alt. Sit Throughs

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

10 Up-Down Mountain Climbers*

* 1 Rep = 1 Up-Down + 1 Mountain Climber (R) + 1 Mountain Climber (L)

-2:00 Rest b/t Sets-

Cool-Down

5:00 Foam Roll

Then…

FLOW STRETCHING:

2:00 Lizard (1:00 each side)

2:00 Seated Straddle

2:00 Pigeon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

read more →

7/17/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

30 JJ

5 Up/Down Dog

10 Paused Jump Squats

Then 2 Rounds:

10 Partner Push Ups

10 Partner Wall Balls

Bench Press (5-5-3-3-2)

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

100-60-40*

Wall Balls (20/14)

Sit-Ups

*After each full set, complete 20 Alt. DB Snatch (50/35)

For Example: 100 WB / 100 SIT UPS / 20 DB SN, 60/60/20 – etc…

**For WB and Sit Ups, only one partner works at a time. For DB Snatch, both partners complete 20 reps each, working at same time.
-Scaled-

FOR TIME:

70-40-30*

Wall Balls (14/10)

Sit-Ups

*After each full set, complete 20 Alt. DB Snatch (25/15)

read more →

7/16/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Min EMOM:

:30 High Knees

:30 Air Squats

Then 2 Rounds w/ light DB:

5 Inch Worms (no push up)

5/5 DB Deadlift

5/5 DB Swing

5/5 DB Renegade Row

Metcon (AMRAP – Reps)

8 Min EMOM:

MIN 1 – DBL DB Swings

MIN 2 – Cardio (Moderate)

-Rest 1:00-

6 Min EMOM:

MIN 1 – DBL DB Renegade Row

MIN 2 – Cardio (Moderate-Hard)

-Rest 1:00-

4 Min EMOM:

MIN 1 – DBL DB Up-Down Deadlift

MIN 2 – Cardio (SPRINT)

Finisher

6 Min EMOM:

MIN 1 – DB Hammer Curl

MIN 2 – L-Sit

read more →

7/15/21 CrossFit for Beginners South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

25 Single Unders

5/5 Single DB Front Raises

10 Scap Push-ups

25 Single Unders

5/5 Single DB Strict Press

10 Push-ups

Then, 2 Rounds w/ Empty Bar:

3 Muscle Cleans

10 Alt. Elbow Punches

3 Push Press (:03 eccentric)

3 Push Jerk

Strict Press (1 x 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 (14:00 Cap):

60 Double Unders

15 Strict Press (95/65)

90 Double Unders

30 Push Press

120 Double Unders

45 Push Jerks
-Scaled-

FOR TIME (14:00 Cap):

30 Double Unders or 60 Single Unders

15 Strict Press (45/35)

45 Double Unders or 90 Single Unders

20 Push Press

60 Double Unders or 120 Single Unders

25 Push Jerks

read more →

7/14/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

7 Min AMRAP:

5/5 Split Squats

6 Alt. Groiners

7 Glute Bridges

8 Jumping Jacks

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle-Snatch

5 Good Mornings

Deadlift (1 x 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 – Rounds and Reps)

14 Min AMRAP:

14 Alt. FR Reverse Lunges (135/95)

10 Box Jumps (30/24)

20 Plate G2OH (45/35)

:30 Plate Gun Hold
-Scaled-

14 Min AMRAP:

14 Alt. FR Reverse Lunges (65/45)

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

20 Plate G2OH (25/15)

:30 Plate Gun Hold

read more →

7/13/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

20 Alt. High Plank Shoulder Taps

:30 Active Bar Hang

10 Tuck Ups

Then 2 Rounds:

5 Scap Pull Ups

5 Supermans

5 Ring Rows (hold :02)

5 Kipping Swings

5 K2E

Then, 5-10 Pull Ups or Jumping Pull Ups (:03 eccentric)

Weighted Pull-ups (3 x 8 AHAP)

Metcon (Time)

5 SETS:

ON A 3:00 RUNNING CLOCK…

200m Run

12 TTB

Max High Plank Hold in remaining time…

(Rest :30 b/t Sets)
-Scaled-

5 SETS:

ON A 3:00 RUNNING CLOCK…

100-200m Run (1:00 cap)

12 K2E or Tuck Ups

Max High Plank Hold in remaining time…

(Rest :30 b/t Sets)

read more →

7/12/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

10 Bootstrappers

10 Up-Downs

10 Air Squats

Then 2 Rounds w/ Empty Bar:

5 RDL

3 Muscle Cleans

3 Hang Power Cleans

5 Back Squats (:03 Eccentric)

Back Squat (1 x 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:

5 Rounds:

8 Hang Squat Cleans (115/75)

8 Burpees

(Rest 2:00)

1 Round:

16 Hang Squat Cleans

16 Burpees

(Score is Total Time Including Rest)
-Scaled-

5 Rounds:

8 Hang Power Cleans (75/55)

8 Up-Downs

(Rest 2:00)

1 Round:

16 Hang Power Cleans

16 Up-Downs

read more →

7/11/21 CrossFit Sunday Sweat!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio of Choice (Easy-Moderate Pace)

Then, 5 Min AMRAP:

10 Scap Push-Ups

5 Inch Worms

:30 Crab Walk (FWD and Reverse!)

20 Hollow Body Flutter Kicks

Metcon (No Measure)

15 Min EMOM:

MIN 1 – :50 Cardio of Choice

MIN 2 – :50 Max Sit-Ups*

MIN 3 – :30 Max Dips into Max Top of Dip Hold**

*RX+ Weighted Sit-Up

*No Rings or Bars for Dips? Use a chair, couch, or bench for stationary dips!

Finisher

“TABATA”

8 SETS (:20 ON/:10 OFF)

MOVT 1 – Alt. Sit-Thrus

MOVT 2 – Superman Hold

Cool-Down

5:00 Foam Roll

Then…

FLOW STRETCHING:

2:00 Lizard (1:00 each side)

2:00 Seated Straddle

2:00 Pigeon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

read more →

7/10/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

10 Scap Pull Ups or Scap Ring Rows

10 Kipping Swings or Hollow Rocks

10 Pull Ups or Jumping Pull Ups

Then 2 Rounds w/ Empty Bar:

3 Clean High Pulls

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Clean (hold catch :02)

Power Clean (12 Min to build to a heavy double!)

Metcon (Time)

IN TEAMS OF 2…

FOR TIME (20:00 cap):

20 Power Cleans (185/135)

200m Run

20 Power Cleans

400m Run

60 Pull Ups

20 Power Cleans

800m Run

60 Pull-Ups

80 Burpees Over Bar

*Run together. For all other movements, P1 works while P2 Rests. Split reps as needed.
-Scaled-

IN TEAMS OF 2…

FOR TIME (20:00 cap):

20 Hang Power Cleans (95/65) or DB Hang Power Cleans (25/15)

100m Run

20 Power Cleans

200m Run

60 Jumping Pull Ups or Ring Rows

20 Power Cleans

400m Run

60 Jumping Pull-Ups or Ring Rows

40 Up-Downs Over Bar

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

read more →

7/9/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 2 Rounds:

5 Slow Push Ups

10 V-Ups

5 DBL DB Deadlifts

5/5 DB Bent Row

:30 High Plank Hold

Weightlifting

4 Sets:

12 DB Seesaw Floor Press

12 DB Seesaw Bent Over Row

12 Alt. High Plank Shoulder Taps

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – :45 Alt. Reverse DB Suitcase Lunges

MIN 2 – :45 Renegade Row (L + R = 1 Rep)

MIN 3 – :45 Sit Ups

MIN 4 – :45 Push Ups

read more →

7/8/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK

10 Bootstrappers

10 Up-Downs

20 Partner Wall Balls

Then 2 Rounds:

5 RDL

5 Muscle Cleans

5 Back Squats (:03 Eccentric)

Back Squat (1 x 5 @ 85%)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

(Week 2 of 9)

Metcon (AMRAP – Reps)

2 Rounds…

3 Min AMRAP:

Max Wall Balls (20/14)

(Rest :30)

2 Min AMRAP:

Max KB Swings (70/53)

(Rest :30)

1 Min AMRAP:

Max Goblet Squats

(Rest 2:00 b/t Rounds)

read more →

7/7/21 CrossFit Classes Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Strict Press (1 x 5 @ 85%)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

(Week 2 of 9 )

Metcon (AMRAP – Rounds and Reps)

4 Rounds…

4 Min AMRAP:

4 Box Jump Overs (24/20)

2 Strict HSPU

4 Kipping HSPU

100m Run

-Rest 1:00 b/t Rounds-

*Pick up where you left off.
-Scaled-

4 Rounds…

4 Min AMRAP:

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

6 Pike Push Ups or DB Push Press (25/15)

100m Run

-Rest 1:00 b/t Rounds-

read more →

7/6/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Inch Worms

Then 2 Rounds:

15 JJ

10 Alt. Groiners

5 Up-Downs

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle-Snatch

5 Good Mornings

Deadlift (1 x 5 @ 85%*)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

(Week 2 of 9 )

Metcon (Time)

For Time (15:00 cap):

40 Up-Down Devils Press (50/35)
-Scaled-

30 Up-Down Devils Press (20/15)

read more →

7/4/21 CrossFit Sunday Sweat – 4th of July Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Jump Rope

Then 2 Rounds:

:30 High Plank

10 HRPU

10 V-Ups

Metcon (No Measure)

10 Min AMRAP:

20 Double Unders

15 Crossbody Mountain Climbers*

10 Diamond Push-Ups

*1 Rep = L + R

-Rest 1:00-

12 Min EMOM:

MIN 1 – :45 Alt Sit Throughs

MIN 2 – :45 Side Plank Rotations (alt. Sides each round)

MIN 3 – :45 Mountain Climber Up-Down**

**1 Rep = Mountain Climber (R) + Mountain Climber (L) + Up-Down

Cool-Down

5:00 Foam Roll

Then…

FLOW STRETCHING:

2:00 Lizard (1:00 each side)

2:00 Seated Straddle

2:00 Pigeon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

read more →

7/3/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK

20 BK

10 Hollow Rocks

10 Partner Wall Balls

10 Kipping Swings

10 K2E

Then 1 Round w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (hold catch :02)

Hang Power Clean (3 x 2)

12 min to build to moderate load and complete 3 x 2 w/ :02 pause at knee.

Metcon (Time)

IN TEAMS OF 2…(20:00 cap)

For Time:

100 Wall Balls (20/14)

100 TTB

80 Hang Power Clean (95/65)

60 Wall Balls

60 TTB

40 Hang Power Clean

*The Wall Ball never touches the ground or passes the waist throughout the entire workout. P1 works while P2 rests or holds the Wall Ball above the waist.

**Both partners perform a 5 Burpee penalty each time the ball touches the ground.
-Scaled-

IN TEAMS OF 2…(20:00 cap)

For Time:

75 Wall Balls (14/10)

75 K2E or Lying Leg Raises

40 Hang Power Clean (65/45) or DB Hang Power Clean (20/15)

50 Wall Balls

50 K2E or Lying Leg Raises

40 Hang Power Clean or DB Hang Power Clean

read more →

7/2/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 5 Min AMRAP:

5 Push Ups

5 Air Squats

:20 Bear Crawl

Metcon (6 Rounds for time)

EVERY 4:00 x 6 ROUNDS:

1:00 Cardio Choice

10 DB Floor Press

20 Jump Squats

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

(Score is Each Round for Time)

Finisher

3 SETS:

8/8 Plate Around the Worlds*

25 Banded Straight-Arm Pull-Down

*Keep plate light

-Rest 1:00 b/t Sets-

read more →

7/1/21 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 JJ

5 Up/Down Dog

10 Straight Leg Sit Ups

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Snatch

5 Good Morning

Deadlift (15 Min to build to a heavy single!)

*Week 1 of 9, Testing. Log your weight…we will use it in the coming weeks!

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

5 Rounds:

3 Deadlifts @ 80% of today’s “Strength”

6 Box Jumps (30/24)

(Rest 0:30 b/t Rounds)

Then, AMRAP in Time Remaining of…

15 Plate G2OH (45/25)

15 Plate Hollow Body Flutter Kicks*

*L + R = 1 Rep
-Scaled-

ON A 15:00 RUNNING CLOCK…

5 Rounds:

3 Deadlifts (95/65)

6 Box Jumps (18/12)

(Rest 0:30 b/t Rounds)

Then, AMRAP in Time Remaining of…

15 Plate G2OH (25/10)

15 Hollow Body Flutter Kicks*

*L + R = 1 Rep

read more →

6/30/21 CrossFit Classes Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

500m Row

10 Hollow Hold-to-Superman

10 Kipping Swings or Ring Rows

10 Pull Ups or Jumping Pull Ups

Then 2 Rounds:

5 Push Ups

10 Alt. Reverse Lunges

5 RDL (:03 Eccentric)

5 Supinated Pendlay Row (pause @ chest)

Supinated Pendlay Row (3 x 8 AHAP)

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP:

250m Row

10 HRPU

10 Pull Ups

10 DB Suitcase Alt. Reverse Lunges (50/35)
-Scaled-

16 Min AMRAP:

200m Row

10 HRPU or Assisted Push Ups

10 Assisted Pull Ups, Jumping Pull Ups, or Ring Rows

10 DB Suitcase Alt. Reverse Lunges (15/10)

read more →

6/29/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

5 Inch Worms

10/10 ½ Kneeling Bottoms Up KB Press (Light and Slow!)

Then, 2 Rounds w/ Empty Bar:

5 Clean High Pulls

5 Muscle Clean

10 Alt. Elbow Punches

5 Push Press (:02 Eccentric)

5 Strict Press (Hold Lockout)

Strict Press (15 Min to build to a heavy single!)

*Week 1 of 9, Testing. Log your weight…we will use it in the coming weeks!

Metcon (Time)

Every 2:30 x 6 Sets:

15 Up-Downs Over DB

12 Alt. DB Snatches (65/45)

*Athletes should be able to complete each respective movement/reps in 1:00 or less.

(Score is Slowest Set)
-Scaled-

Every 2:30 x 6 Sets:

7 Up-Downs Over DB

12 Alt. DB Snatches (35/20)

*Athletes should be able to complete each respective movement/reps in 1:00 or less.

(Score is Slowest Set)

read more →

6/28/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK

20 BK

5 Up-Downs

10 Air Squats (pause :02)

Partner SU Race!

Then, 2 Rounds:

5 RDL

5 Muscle Cleans

5 Back Squats (:03 Eccentric)

Back Squat (15 Min to build to a heavy single!)

*Week 1 of 9, Testing. Log your weight…we will use it in the coming weeks!

Metcon (AMRAP – Reps)

12 Min EMOM:

MIN 1 – 35 DU

MIN 2 – 25 Sit Ups

MIN 3 – Max KB Swings (70/53)

(Score is Lowest Reps of Swings)
-Scaled-

12 Min EMOM:

MIN 1 – 18 DU or 36 SU

MIN 2 – 15 Sit-Ups

MIN 3 – :30 KB Swings (26/18)

read more →

6/27/21 CrossFit Sunday Sweat – Home workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3:00 Cardio Choice

Then, 8 Min EMOM:

Min 1 – Alt. Windmills

Min 2 – Alt. DB Snatch

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

100m Run

15 DB Swings

20 Alt. Med Ball Rotational Slams

-Rest 2:00-

Repeat!
*Start second AMRAP where you left off in first AMRAP!

Finisher

4 SETS (:40 on/:20 off)

Single DB Bicep Curls (AHAP)

Cool-Down

5:00 Foam Roll

Then…

FLOW STRETCHING:

2:00 Lizard (1:00 each side)

2:00 Seated Straddle

2:00 Pigeon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

read more →

6/26/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

5 Up/Down Dog

1:00 Jump Rope

Then 2 Rounds:

5/5 Bodyweight Split Squats

2 Wall Walks

Then 1 Round w/ Empty Bar:

5 Muscle Snatch

5 BTN Push Press

5 Drop Snatch to Power Postion

5 Hang Power Snatch

Power Snatch (10 Min to build to working weight for WOD!)

Metcon (Time)

IN TEAMS OF 2…

8 Rounds:

36 Double Unders

3 Power Snatch (155/105)

6 HSPU

12 Alt. Jump Lunges

*Every 3:00 starting at 3:00 (NOT including 0:00), both partners perform 6 Burpees.

**Gauntlet style. Partner 1 starts the Double Unders. Partner 2 Follows Partner 1 after the Dubs are complete. P2 may not pass them in order of movements. Both Partners complete 8 rounds.

***30:00 time cap.
-Scaled-

IN TEAMS OF 2…

8 Rounds:

18 Double Unders or 36 Single Unders

3 Power Snatch (85/60)

2 Wall Walks or 6 Pike Push Ups or DB Strict Press

12 Alt. Lunges (no jump!)

*Every 3:00 starting at 3:00 (NOT including 0:00), both partners perform 6 Up-Downs.

read more →

6/25/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 3 Rounds:

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

10 Alt .Cossack Squats

5/5 DB Sumo Deadlifts

5/5 DB High Pulls

5/5 DB Hang Power Cleans

Metcon (AMRAP – Rounds and Reps)

Buy In: 400m Run

14 Min AMRAP:

10 DB Sumo Deadlift High Pulls

:30 Alt. Sit Throughs

10 DB Hang Power Cleans

:30 Alt. Skater Jumps

Cash Out: 400m Run

Finisher

3 Sets:

20 Russian Twists

15 V-Ups

20 Bird Dogs

-Rest As Needed b/t Sets-

read more →

6/24/21 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

10 Alt. Groiners

10 Paused Jump Squats

Then 2 Rounds w/ Empty Bar:

3 RDL

3 Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats

3 Push Press

3 Back Squats

Back Squat (4 x 3 @ 31X1)

*Moderate Load

WOD Warm Up

2 Rounds:

5 Scap Pull Ups

5 Kipping Swings or Ring Rows

5 Pull Ups or Jumping Pull Ups

Metcon (Time)

5 Rounds:

15 Thrusters (80/55)

5 Muscle-Ups
-Scaled-

5 Rounds:

10 Thrusters (45/35) or DB Thrusters (20/15)

5 Up-Down Pull-Ups or 10 Band-Assisted Pull Ups or Ring Rows

read more →

6/23/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

15 Cal Row

20 Partner Push Ups

Then 2 Rounds:

5/5 KB Deadlift

7 KB Swings

5/5 KB Floor Press

5/5 Side Plank Rotations

Bench Press (3-3-3-3)

*Pause :02 first rep only.

Metcon (AMRAP – Reps)

Tabata 1 – HRPU

Tabata 2 – Side Plank

Tabata 3 – KB Swings (70/53)

Tabata 4 – Cal Row

(Rest 1:00 b/t Tabatas)

*Tabata = 8 Rounds, :20 ON/:10 OFF

Scoring:

High Plank – 1 sec = 1 rep

Row – 1 cal = 1 rep
-Scaled-

Tabata 1 – HRPU or Assisted Push Up

Tabata 2 – Sit-Ups or Flutter Kicks

Tabata 3 – KB Swings (26/18)

Tabata 4 – Cal Row

read more →

6/22/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Inch Worms (no push up!)

10 Tuck Ups

10 Scap Pull Ups

10 Kipping Swings or Hollow Rocks

10 K2E

Then 2 Rounds:

10 Dead Bugs

5 Bootstappers

10 Glute Bridges

Then, 8 Tempo Deadlifts @ 50% or less (:04 each direction)

Deadlift (4 x 4 @ 2121)

*Moderate Load

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

2-4-6-8-10…

Box Jump Overs (24/20)

Alt. Pistols

TTB
-Scaled-

12 Min AMRAP:

2-4-6-8-10…

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

Assisted Pistols or Air Squats

K2E or Lying Leg Raises

read more →

6/21/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

15 Jumping Jacks

10 Scap Push-Ups

5/5 SA DB Press

Then, 2 Rounds:

5 Muscle Clean

10 Alt. Elbow Punches

5 Push Press (:03 eccentric)

5 Barbell Bent Row

5 Push Up to Down Dog

Strict Press (4 x 3 @ 31X1)

*Moderate Load

Metcon (AMRAP – Rounds and Reps)

10 Min EMOM:

MIN 1 – 14 DB Push Press* (50/35)

MIN 2 – 7 Renegade Rows

(Rest 1:00)

4 Min AMRAP:

4 Up-Downs

4 DB Push Press*

*Choose load that allows you to go unbroken!
-Scaled-

10 Min EMOM:

MIN 1 – 10 DB Push Press* (25/20)

MIN 2 – 5 Renegade Rows

(Rest 1:00)

4 Min AMRAP:

4 Up-Downs

4 DB Push Press*

read more →

6/20/21 CrossFit Sunday Sweat – Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

3 Min AMRAP:

5 Push-Ups

20 Cross-Body Mt. Climbers

-Rest :30-

3 Min AMRAP:

5 Supermans (hold :02)

20 Single Unders

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

30 Double Unders

20 V-Ups

10 Burpees

-Rest 1:00-

7 Min AMRAP:

30 Mountain Climbers

20 V-Ups

10 Burpees

-Rest 1:00-

6 Min AMRAP

30 Alt. Skier Jumps

20 V-Ups

10 Burpees

Cool-Down

5:00 Foam Roll

Then…

FLOW STRETCHING:

2:00 Lizard (1:00 each side)

2:00 Standing Straddle

2:00 Pigeon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

read more →

6/19/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Front Jacks

20 Seal Claps

10 Paused Jump Squats

10 PT

10 ATW

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squat

Hang Power Snatch

Hang Snatch (10 Min to build to working weight for WOD!)

Metcon (Time)

IN TEAMS OF 2…

200m Run

40 Hang Snatch (135/95)

400m Run

30 Hang Snatch

800m Run

20 Hang Snatch

400m Run

10 Hang Snatch

200m Run

*Partners complete Runs together. P1 works on the Hang Snatches while P2 rests, alternate as needed.

**25:00 time cap.
-Scaled-

IN TEAMS OF 2…

100m Run

30 Hang Power Snatch* (75/55)

200m Run

20 Hang Power Snatch

400m Run

10 Hang Power Snatch Snatch

200m Run

10 Hang Power Snatch

100m Run

*Sub Alt. DB Snatches (25/20)

read more →

6/18/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 2 Rounds:

5/5 Single Leg Glute Bridges

5 Up-Downs

5 Tuck Ups

Then, with light-moderate DB or KB:

10 Tempo Deadlifts @ 3131

Metcon (Time)

5 Rounds:

20 Sit Ups

12 DB or KB Deadlifts

2:00 Run, Bike, or Row

Finisher

6 Min AMRAP:

10 Hollow Rocks

10 Alt. Sit Throughs

read more →

6/17/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

300m Row

10 PT

10 ATW

Partner SU Race!

Then 2 Rounds w/ Empty Bar:

3 Muscle Cleans

10 Alt. Elbow Punches

3 Push Press

3 Push Jerk

3 Split Jerk

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

Metcon (Time)

4 Rounds:

50 DU

15 Cal Row

10 Push Jerk (155/105)|(115/75)
-Scaled-

4 Rounds:

25 DU or 50 SU

10 Cal Row

10 Push Jerk (75/55)

read more →

6/16/21 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 JJ

20 Alt. High Plank Shoulder Taps

10 Push Up to Down Dog

Then 2 Rounds:

5 Bench Press @ 32X1 (empty bar)

5 Air Squats @ 32X1

Bench Press (3 x 4 @ 80-85% of 1RM)

*Pause :02 first rep only.

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

200m Run

25 HRPU

25 Box Jumps (24/20)
-Scaled-

14 Min AMRAP:

200m Run

15 HRPU or Band/Box Assisted PU

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

read more →

6/15/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK

20 BK

10 Air Squats

10 Alt. Cossack Squats

Then 2 Rounds w/ Empty Bar:

3 RDL

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans

5 Back Squats

Back Squat (4 x 3 @ 80%)

Metcon (Time)

20-15-10-15-20

Hang Power Clean (95/65)

Front Squat
-Scaled-

15-10-5-10-15

Hang Power Clean

Front Squat

*Barbell (65/45) or DB (20/15)

read more →

6/14/21 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

5 Inch Worms

10 Glute Bridges

10 Kipping Swings or Straight-Leg Sit Ups

10 K2E

Then 2 Rounds w/ Light-Moderate KB:

5 Deadlifts

5 KB Swings

5 Bent-Over Rows (Pause :02 at chest)

Pendlay Row (3 x 8 AHAP)

Metcon (AMRAP – Rounds and Reps)

ON A 13:00 RUNNING CLOCK…

100 Up-Downs*

Then in remaining time…

AMRAP of:

18 KB Swings (70/53)

9 TTB

*8:00 Cap on Up-Downs.
-Scaled-

ON A 13:00 RUNNING CLOCK…

50-70 Up-Downs*

Then in remaining time…

AMRAP of:

18 KB Swings (26/18)

9 K2E or Lying Leg Raises

*8:00 Cap on Up-Downs.

read more →

6/13/21 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run

Then 9 Min EMOM:

Min 1 – :45 Jumping Jacks

Min 2 – 5/5 Split Squat (slow eccentric)

Min 3 – :45 Alt. Dead Bug

Metcon (Time)

4 Rounds:

2:00 Cardio Choice 1

1:00 Single Arm DB Suitcase Alt. Lunge (L)

2:00 Cardio Choice 2

1:00 Single Arm DB Suitcase Alt. Lunge (R)

(Rest 1:00 b/t Rounds)

Finisher

8 Min EMOM:

Min 1 – :40 Bicycle Crunches

Min 2 – :40 Low Plank

Cool-Down

5:00 Foam Roll

Then…

FLOW STRETCHING:

2:00 Lizard (1:00 each side)

2:00 Saddle

2:00 Pigeon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

read more →

6/12/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Single Unders

5 Up/Down Dog

20 Single Unders

2:00 Front Rack/Thoracic Mobility

30 Single Unders

15 Paused Jump Squats

Then 2 Rounds w/ Empty Bar:

3 Muscle Clean

10 Alt. Elbow Punches

3 Front Squats

3 Hang Power Clean (pause :02 at knee)

3 Push Press

3 Push Jerk

Clean (3 x 1 @ 85-90%)

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

800m Team Run

Immediately Into…

10 ROUNDS:

10 Shoulder-To-OH (115/75)

30 Double Unders

Immediately Into…

800m Team Run

*Runs performed together. For the rounds, P1 completes full round while P2 rests. Switch jobs until 10 rounds completed as a team.
-Scaled-

FOR TIME:

400m Team Run

Immediately Into…

10 ROUNDS:

10 Shoulder-To-OH (75/55)

15 Double Unders or 30 Single Unders

Immediately Into…

400m Team Run

read more →

6/11/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 2 Rounds:

8 Lateral Hops over DB

8/8 DB RDL

8/8 DB Swings

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

15 Single DB Swings

10 Up Down Over DB

– Rest 1:00 –

5 Min EMOM:

:45 Cardio Choice (Moderate-Hard Effort)

-Rest 1:00-

5 Min AMRAP:

15 Single DB Swings

10 Up Down Over DB

Finisher

DB Zottman Curl

3 x 10

read more →

6/10/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Up-Downs

Then 2 Rounds:

10 Dead Bugs

5 Bootstappers

10 Glute Bridges

5/5 SL V-Ups

Then 2 Rounds w/ Empty Bar:

5 RDL (pause :02 at knee)

5 Muscle Cleans

5 Good Mornings

Sumo Deadlift (3 x 4 @ 75-80% of 1RM)

*Controlled eccentric

Metcon (Time)

5 Rounds:

8 DB Deadlifts (50/35)

10 DB Hang Power Cleans

12 V-Ups
-Scaled-

5 Rounds:

8 DB Deadlifts (25/15)

10 DB Hang Power Cleans

12 Tuck Ups

read more →

6/9/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 JJ

5 Up/Down Dog

20 PT

10 ATW

10 Alt. Box Step Overs

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Snatch

10 Alt. Elbow Punches

3 Split Jerk (hold catch :02)

Split Jerk (4 x 3 @ 80-85%)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

2-4-6-8-10…

Alt. DB Snatch (50/35)

Box Jump Overs (24/20)
-Scaled-

10 Min AMRAP:

2-4-6-8-10…

Alt. DB Snatch (25/15)

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

read more →

6/8/21 CrossFit Gym South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

30 Mt. Climbers

Then 2 Rounds:

5 HRPU

5 MB Front Squats

5 MB Push Press

:30 Crab Walk (in square)

Bench Press (3 x 5 @ 75-80% of 5RM)

*Pause :02 at chest.

Metcon (Time)

4 Rounds:

10 Ring Dips

12 Wall Balls (20/14)

400m Run

-Scaled-

4 Rounds:

10 Bench/Box Dips

12 Wall Balls (14/10)

200m Run

read more →

6/7/21 CrossFit Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

500m Row

400m Run

5 Inch Worms

20 PT

20 ATW

Then, 2 Rounds 3/3 w/ Light-Moderate KB:

Deadlift

Swing

Hang Power Clean

Cossack Squat

Push Press

KB Windmill (Build to a challenging 5L/5R.)

Metcon (No Measure)

10 Min EMOM:

MIN 1 – AMRAP of 4 Ball Slams + 4 Up-Downs

MIN 2 – Row, Bike, Run (100m), or Jump Rope

-Rest 3:00-

10 Min EMOM

MIN 1 – AMRAP of 4 Alt. Sit Throughs + 4 Sit Ups

MIN 2 – Row, Bike, Run (100m), or Jump Rope

read more →

6/6/21 CrossFit Sunday Sweat – Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

8 Min AMRAP:

1:00 Row, Bike, or Run

5 Inch Worms (No Push-Up)

10 Alt. Step Ups

5/5 Light DB Strict Press

Metcon (No Measure)

15 Min AMRAP:

1:00 Cardio Choice (Light-Moderate Effort)

:30 Low Plank

15 Up-Downs

:30 Low Plank

15 Box Jumps or Alt. Step Ups (20″)

Cool-Down

5:00 Foam Roll (Leg/Lat emphasis!)

Then…

FLOW STRETCHING:

2:00 Lizard (1:00 each side)

2:00 Saddle

2:00 Pigeon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

read more →

6/4/21 CrossFit Home WOD (Murph Prep)

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 2 Rounds:

5 Inch Worms

5/5 DB G2OH

10 Paused Jump Squats

Metcon (No Measure)

10 Min EMOM:

MIN 1 – AMRAP of 4 Slam Balls + 4 Up-Downs

MIN 2 – Row, Bike, or Run (Cardio Choice – Moderate Effort)

-Rest 3:00-

10 Min EMOM

MIN 1 – AMRAP of 4 Alt. Sit Throughs + 4 Air Squats

MIN 2 – Row, Bike, or Run (Cardio Choice – Moderate Effort)
Break a nice, easy sweat, but don’t overdue it….Murph tomorrow!

read more →

6/3/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

5 Up/Down Dog

5/5 ½ Kneeling Bottoms Up KB Press

10 Light-Moderate KB Swings

5/5 Split Squats

Then, 2 Rounds w/ Empty Bar:

3 Strict Press (Hold Lockout :02)

3 Push Press (:03 Eccentric)

Strict Press (5-5-5-5)

*Build to a challenging set of 5 reps!

Metcon (Time)

3 Rounds:

12 Push Press (115/75)

24 KB Swing (53/35)

36 Alt. Lunges
-Scaled-

3 Rounds:

12 Push Press (75/55)

18 KB Swing (26/18)

24 Alt. Lunges

read more →

6/2/21 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 JJ

10 Alt. Groiners

10 Bootrappers

Partner SU Race! (Best of 3)

Then 2 Rounds w/ Empty Bar:

5 Muscle Clean

10 Alt. Elbow Punches

5 Front Squats (pause :02)

5 Hang Power Cleans

Front Squat (5-4-3-3-3)

*Pause :02 in the hole.

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

100 Double Unders

20 Hang Power Cleans (135/95)

100 Double Unders

15 Front Squats

In Time Remaining…

AMRAP of:

50 Double Unders

5 Hang Power Cleans (155/105)

50 Double Unders

5 Front Squats
-Scaled-

ON A 15:00 RUNNING CLOCK…

50 Double Unders or 100 Single Unders

20 Hang Power Cleans (85/60)

50 Double Unders or 100 Single Unders

15 Front Squats or Air Squats

In Time Remaining…

AMRAP of:

25 Double Unders or 50 Single Unders

5 Hang Power Cleans (85/60)

25 Double Unders or 50 Single Unders

5 Front Squats (85/60)

read more →

6/1/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Up-Downs

20 PT

10 ATW

Then…

5 Kipping Swings or Hollow Rocks

5 K2E or Tuck Ups

5 Kipping Swings or Hollow Rocks

5 TTB or K2E

Then, 2 Rounds 3 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

OH Squats

Hang Power Snatch

Snatch Balance

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

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

16 Alt. DB Snatch (50/35)

8 TTB

(Rest 2:00)

6 Min AMRAP:

10 Alt. DB Snatch

8 TTB
-Scaled-

6 Min AMRAP:

16 Alt. DB Snatch (25/15)

8 K2E or Tuck Ups

(Rest 2:00)

6 Min AMRAP:

10 Alt. DB Snatch

8 K2E Tuck Ups

read more →

5/30/21 CrossFit Sunday Sweat – Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jumping Jacks

into…

1:00 Jump Squats

into…

1:00 DB Sumo Deadlift High Pulls

into…

1:00 High Knees

into…

1:00 Push-ups

into…

1:00 DB Push Press

Metcon (No Measure)

4 Rounds:

2:00 Cardio Choice 1

1:00 Single Arm DB Ground to Overhead (R)

1:00 Single Arm DB Ground to Overhead (L)

2:00 Cardio Choice 2

– Rest 1:00 b/t Rounds –

Cool-Down

FLOW STRETCHING

2:00 Lizard (1:00 each side)

2:00 Saddle

2:00 Pigeon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

read more →

5/28/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

10 Inch Worms

Then…

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

MOVT 1 – Air Squats

MOVT 2 – Alt. Groiners

*Both movements = 1 Set

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

20 Alt DB Lunges

10 Tuck-ups

5 Burpees

– Rest 2:00 –

9 Min AMRAP:

20 Alt DB Lunges

10 Tuck-ups

5 Burpees

Finisher

Finisher:

Accumulate 3 Minutes in L-Sit or Suspended Knee Tuck!

(RX+ 5 minutes!)

read more →

5/27/21 CrossFit for Beginners Cherry Hill NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 JJ

20 Front Jacks

10 Alt. Lunge & Reach

1:00 Jump Rope

Then 2 Rounds w/ Light KB:

5/5 Single Arm Deadlifts

5/5 Single Arm Swings

5/5 Single Arm Hang Power Cleans

5/5 Single Arm Push Press

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

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

2/2 Turkish Getup (53/35)

10 KB Deadlifts

50 Double Unders
-Scaled-

12 Min AMRAP:

2/2 Turkish Getup (26/18) or Bodyweight

10 KB Deadlifts

25 Double Unders or 50 Single Unders

read more →

5/26/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

20 Alt. High Plank Shoulder Taps

Then 2 Rounds:

3 Inch Worms

5 Air Squats (:03 eccentric)

10 Bird Dogs

10 Glute Bridges

Then 2 Rounds w/ Empty Bar:

5 Muscle Cleans

5 Back Squats (pause :02 in hole)

Back Squat (5-4-3-2-2)

Build to a challenging double.

*Pause :02 in hole

Metcon (Time)

3 Rounds:

20 DB Front Squats* (50/35)

25 HRPU

*Choose weight that allows 10-15 reps before resting.
-Scaled-

3 Rounds:

20 DB Front Squats (30/20)

15 Band Assisted Push Ups or Push Ups to Bench/Box

read more →

5/25/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

10 Burpees

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 (12 min to build to a heavy double!)

Metcon (Time)

For Time (20:00 cap):

10 Hang Power Cleans (155/105)

200m Run

10 Hang Power Cleans

200m Run

30 Box Jumps (24/20)

10 Hang Power Cleans

200m Run

30 Box Jumps

30 Burpees Over Bar
-Scaled-

For Time (20:00 cap):

10 Hang Power Cleans (75/55)

100m Run

10 Hang Power Cleans

100m Run

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

10 Hang Power Cleans

100m Run

20 Box Jumps or Alt. Step Ups

20 Up-Downs Over Bar

read more →

5/24/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 JJ

20 PT

10 ATW

Then 2 Rounds:

5 Scap Pull Ups or Ring Rows

:10 Active Bar Hang

5 Kipping Swings

5 K2E

Then 1 Round w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Strict Press

5 Push Press

Push Press (5-5-5-5)

*Start Moderate build to Heavy.

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – 18 KB Swings (70/53)

MIN 2 – 12 TTB

MIN 3 – :50 Max Mountain Climbers

MIN 4 – Rest

(Score is Lowest Reps of Mt. Climbers)
-Scaled-

16 Min EMOM

MIN 1 – 18 KB Swings (26/18)

MIN 2 – 12 K2E or Lying Leg Raises

MIN 3 – :30 Max Mountain Climbers

MIN 4 – Rest

read more →

5/23/21 CrossFit Sunday Sweat – Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 High Knees

30 Butt Kicks

30 Jumping Jacks

30 Mt. Climbers

Then 2 Rounds:

5/5 DB RDL

5/5 DB High Pull

5/5 DB Hang Snatch

Metcon (No Measure)

2 Rounds:

ON A 6:00 RUNNING CLOCK…

3:00 Moderate Pace Cardio Choice

2:00 Moderate-High Pace Cardio Choice

1:00 Sprint Pace Cardio Choice

Immediately into…

6 Min AMRAP:

2-4-6-8…and so on

Alt. DB Hang Snatch

Tuck-Jumps

-Rest 2:00 b/t Rounds-

*Each Set is 12:00 total working 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

read more →

5/22/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Jog Carrying Med Ball

10 Alt. Groiners

10 MB Front Squats

10 MB Push Press

10 MB G2OH

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 just below knee)

Power Clean (Build to challenging load to be used in WOD (10 mi)

Metcon (Time)

IN TEAMS OF 2…

For Time:

32 Rounds of Clean Holleyman**

*Partners Alternate every 4 Rounds. While P1 is performing Clean Holleyman, P2 Performs AMRAP of 15 Air Squats + 10 Plate G2OH (45/35)

** 1 Round of Holleyman = 5 Wall Balls (20/14), 3 HSPU, 1 Power Clean (185/135)
-Scaled-

24 Rounds of Clean Holleyman**

*Partners Alternate every 4 Rounds. While P1 is performing Clean Holleyman, P2 Performs AMRAP of 10 Air Squats + 10 Plate G2OH (25/15)

** 1 Round of Holleyman = 5 Wall Balls (14/10), 3 HSPU or 6 Plate Push Press (25/15), 1 Power Clean (95/65)

read more →

5/21/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 3 Rounds:

10 Glute Bridges

5/5 SA DB Swings

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

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

3 Min AMRAP…

5 DB Swings

10 Alt. Sit Throughs

5 DB Swings

10 Alt. Skier Jumps

-Rest 1:00 b/t Rounds-

Finisher

ON A 5:00 RUNNING CLOCK…

3:00 Max Deadbugs (RX+ weighted)

Immediately into…

2:00 of Max Russian Twists

read more →

5/20/21 CrossFit Classes South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

1:00 Jump Rope

Then 2 Rounds w/ Light-Moderate DB:

7 DB Swings

7/7 Bent Row (:03 eccentric)

7/7 Split Squats

Pendlay Row (4 x 4 AHAP)

Metcon (Time)

For Time (16:00 cap):

84-60-36

Double Unders

42-30-18

Single DB Box Step-Ups (50/35)|(20/18)

21-15-9

Burpees
-Scaled-

For Time (16:00 cap):

42-30-18

Double Unders*

21-15-9

Single DB Box Step-Ups (20/15)|(18/12)

11-7-5

Burpees

*1:30 – 1:00 – :45

read more →

5/19/21 CrossFit Collingswood Haddonfield Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Inch Worms

10 Alt. Cossack Squats

15 Air Squats

Then 2 Rounds:

5 Sumo RDL

5 Sumo Good Mornings

5 Back Squats @ 32X1

Back Squat (5-4-3-3-3)

*Pause :02 in hole

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP:

7 Up-Downs

9 Sumo Deadlifts (135/95)

12 Box Jumps (30/24)
-Scaled-

11 Min AMRAP:

7 Up-Downs

9 Sumo Deadlifts (85/60)

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

read more →

5/18/21 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

30 Mt. Climbers

Then 2 Rounds:

10 Push Ups (:02 eccentric)

:20 DBL KB Floor Press ISO Hold

10 Alt. Single Leg V-Ups

:20 Tuck Hold

Bench Press (5-5-5-5-5)

Metcon (AMRAP – Reps)

E2MOM x 20 Min

MIN 1&2 – 400m Run*

MIN 3&4 – AMRAP of 10 Push-Ups + 10 V-Ups

*Run must be completed in under 2:00. Adjust as needed.
-Scaled-

E2MOM x 20 Min

MIN 1&2 – 200m Run*

MIN 3&4 – AMRAP of 10 Assisted Push-Ups + 10 Tuck-Ups or Flutter Kicks

*Run must be completed in under 2:00. Adjust as needed.

read more →

5/17/21 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

20 PT

20 ATW

10 Scap Pull Ups or Ring Rows

10 Kipping Swings or Hollow Rocks

10 Pull Ups or Ring Rows

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Snatch

Snatch Pull + Snatch (4 sets @ 75-85%)

Metcon (Time)

3 Rounds:

9 Muscle-Ups

18 Overhead Squats (115/75)
-Scaled-

3 Rounds:

9 Burpee Pull Ups

18 Overhead Squats (115/75)

or

3 Rounds:

9 Jumping Pull Ups or Ring Rows

12 Overhead Squats (45/35) or Front Squats (65/55)

read more →

5/16/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run, Row, or Bike

Then 8 Min EMOM:

Min 1 – :30 Alt. SA DB Deadlifts

Min 2 – :30 Tuck Ups + :15 Tuck Hold

Metcon (No Measure)

ON A 3:00 RUNNING CLOCK…

Max Single DB Burpees

-1:00 Rest-

15 Min AMRAP:

1:00 Cardio Choice

15 V-ups

15 Box or Chair Dips

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

-1:00 Rest-

ON A 3:00 RUNNING CLOCK…

Max Single DB Burpees

Cool-Down

FLOW STRETCHING

2:00 Lizard (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

read more →

5/15/21 CrossFit for Beginners New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Up/Down Dog

10 Up-Downs

Partner Single Under Race!

Then 2 Rounds w/ Empty Bar:

3 RDL

3 Clean High Pull

3 Hang Power Clean

10 Alt. Elbow Punches

5 Front Squat (:03 eccentric)

Hang Power Clean + Clean (Build to a challenging set of complex!)

Metcon (Time)

IN TEAMS OF 2…

10 Rounds:

5 Hang Power Clean (185/135)

50 Double Unders

*P1 performs a full round while P2 performs ME Plank Hold. Teams complete 10 Rounds total (5 rounds each athlete).
-Scaled-

IN TEAMS OF 2…

10 Rounds:

5 Hang Power Clean (95/65)

25 Double Unders or 50-75 Single Unders

read more →

5/13/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Partner Plate Race! (Best of 3)

Then 2 Rounds:

10 “Partner” Push Ups

10 “Partner” Sit Ups

Then 2 Rounds w/ Empty Bar:

5 RDL (:03 Eccentric)

5 Good Mornings

Deadlift (3 x 4 @ 80-85% of 1RM)

*:03 Eccentric

*Use new 1RM tested 5/5/21.

Metcon (Time)

3 Rounds:

ON A 5:00 RUNNING CLOCK…

400m Run

15 HRPU

10 Deadlifts (185/135)

Max Sit-Ups in Time Remaining…

(Rest 2:00 b/t Rounds)
-Scaled-

3 Rounds:

ON A 5:00 RUNNING CLOCK…

200m Run

10 HRPU

10 Deadlifts (95/65)

Max Sit-Ups in Time Remaining…

(Rest 2:00 b/t Rounds)

read more →

5/12/21 CrossFit Haddonfield Collingswood Cherry Hill Marlton

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 JJ

10 Alt. Cossack Squats

10 Paused Jump Squats

2:00 Front Rack and/or Thoracic Mobility

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Front Squats

3 Push Press (:03 Eccentric)

3 Strict Press

Strict Press (4 x 5 @ 75-85%)

Metcon (Time)

For Time (15:00 time cap):

30 Box Jumps (30/24)

40 Shoulder to Overhead (135/95)

30 Box Jumps

*Every 1:30 starting at 0:00, perform 3 Front Squats.
-Scaled-

For Time (15:00 time cap):

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

40 Shoulder to Overhead (75/55)

30 Box Jumps or Alt. Step Ups

*Every 1:30 starting at 0:00, perform 3 Front Squats.

read more →

5/11/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK, BK, JJ

5 Inch Worms

Then 2 Rounds w/ Light-Moderate KB:

5/5 Deadlift

5/5 Swing

Then 1 Round:

10 Scap Pull Ups or Ring Rows

:15 Active Bar Hang

10 Kipping Swings or Hollow Rocks

:15 Active Bar Hang

10 Pull Ups, Jumping Pull Ups, or Ring Rows

Weighted Pull-ups (3 x 6 AHAP)

*Controlled eccentric!

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
-Scaled-

3 Rounds:

200m Run

21 Kettlebell Swings (26/18)

12 Jumping Pull Ups or Ring Rows

read more →

5/10/21 CrossFit Classes Cherry Hill New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

5 Up/Down Dog

10 Bootstrappers

15 PVC PT

10 Alt. Lunge & Reach

Then 2 Rounds 3 Reps w/ Empty Bar:

Muscle Snatch

BTN Push Press

OH Squats

Drop Snatch to Power Position

Hang Power Snatch (pause :02 below knee)

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

Metcon (AMRAP – Reps)

3 Rounds:

1:00 – DB Alt. Box Step-Ups (45/30)(24/20)

1:00 – Up-Downs

1:00 – Air Squats

1:00 – Alt. DB Snatches (45/30)

(Rest 1:00 b/t Rounds)
-Scaled-

3 Rounds:

1:00 – DB Alt. Box Step-Ups (20/15)(18/12)

1:00 – Up-Downs

1:00 – Air Squats

1:00 – Alt. DB Snatches (20/15)

(Rest 1:00 b/t Rounds)

read more →

5/9/21 CrossFit Sunday Sweat! Home Workout

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run, Bike, or Row

5 Inch Worms (no push up!)

10 Alt. Windmills

Then 2 Rounds:

6 Alt. Sit Throughs

10 DBL DB Deadlifts

10 DBL DB Swings

Metcon (5 Rounds for time)

Every 4:00 x 5 Rounds:

1:30 Cardio Choice

15 Dynamic Sit Throughs*

10 DBL DB Swings

-Rest Remainder-

*Dynamic Sit Through = Sit Through (L) + Sit Through (R) + Jump & Clap (like top of burpee!)

Finisher

5 Min AMRAP:

7 DB Around the World (L)

7 DB Around the World (R)

14 Standing Skull Crushers

Cool-Down

FLOW STRETCHING

2:00 Lizard(1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

read more →

5/8/21 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

10 Push Up to Down Dog

20 Alt. High Plank Shoulder Taps (same side!)

Then 2 Rounds w/ Light-Moderate DBs:

5 RDL

5 Hang Muscle Clean

5 Thrusters

6 Alt. Renegade Rows

Power clean + clean (Build to a challenging load for complex!)

Metcon (Time)

IN TEAMS OF 2…

For Time:

40 DB Man-makers (50/35)

P1 completes DB Man-makers while P2 completes a 200m Run. Switch roles once P2 returns from run.
-Scaled-

For Time:

30 DB Man-makers (20/15)

P1 completes DB Man-makers while P2 completes a 100m Run. Switch roles once P2 returns from run.

read more →

5/7/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 3 Rounds:

20 Single Unders

5 Up/Down Dog

5/5 Split Squats

5 Burpees

Metcon (No Measure)

Every 2:00 x 10 Min (5 Sets):

10 Up Downs

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

50 Double Unders**

**Beginners, substitute single unders.

-Rest 2:00-

Every 2:00 x 10 Min (5 Sets):

10 Up Downs

20 Alt. Reverse Lunges*

50 Double Unders **

*Beginners, perform at body weight (no additional load). Advanced: Hold single DB, KB, or BP in front rack position.

**Beginners, substitute single unders.

Finisher

5 Sets:

10 High Plank DB Pull Throughs

:30 Low Plank Hold

read more →

5/6/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

10 Alt Groiners

10 Air Squats @ 32X1

10 Jump Squats

Then 2 Rounds:

5 Scap Pull Ups or Ring Rows

5 Kipping Swings or Hollow Rocks

5 Jumping Pull Ups or Ring Rows

Then 1 Round 5 Reps w/ Empty bar:

Snatch-Grip RDL (:03 eccentric)

Muscle Snatch

BTN Push Press

Drop Snatch to Power Position

Hang Power Snatch (Pause :02 at knee)

Hang Power Snatch (3-3-3-3-3)

Metcon (Time)

For Time:

5-10-15-20-15-10-5

C2B Pull-Ups

KB Goblet Squats (70/53)
-Scaled-

For Time:

5-10-15-20-15-10-5

Pull Ups or Ring Rows

KB Goblet Squats (26/18) or Air Squats

read more →

5/5/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 JJ

5 Inch Worms

10/10 SL Glute Bridges

Then, 2 Rounds

5 KB Deadlifts

5 KB Swings

Then, 8 Tempo Deadlifts @ 50% or less (:04 each direction)

Deadlift (5-5-3-2-2-1)

Metcon (Time)

5 Rounds:

15 KB Swings (70/53)

25 Sit-Ups

35 Double Unders
-Scaled-

5 Rounds:

10 KB Swings (26/18)

15 Sit-Ups

20 Double Unders or 35 Single Unders

read more →

5/4/21 CrossFit Classes 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!)

Handstand Push-ups (Learn the skill!)

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

WOD Warm Up

2 Rounds w/ Empty Bar:

3 RDL

3 Muscle Clean

10 Alt. Elbow Punches

3 Hang Power Clean (Pause :02 just below knee)

Metcon (Time)

Buy in: 400m Run

Then, 21-15-9

Power Clean (155/105)

HSPU
-Scaled-

Buy in: 200m Run

Then, 21-15-9 or 15-12-9

Power Clean (95/65)

DB Push Press (20/15)

read more →

5/3/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Alt. PVC Pass Through Lunges

10 Scap Pull Ups or Scap Ring Rows

5 Muscle Clean & Press

5 HRPU

Then 2 Rounds:

5 Pull Ups or Ring Rows

5 Hang Power Cleans (empty bar)

6 Alt. Front Rack Lunges (empty bar)

:20 OH Hold (empty bar)

Overhead Squat (3 x 5 @ 75-80%)

*Pause :02 in hole first 3 reps!

Metcon (Time)

3 Rounds:

25 Push Ups

15 Pull Ups

20 Alt. Overhead Lunges (95/65)
-Scaled-

6 Rounds:

9 Push Ups

7 Band-Assisted or Jumping Pull Ups

8 Alt. Overhead (45/35) or Front Rack Lunges (65/55)

read more →

5/2/21 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

30 High Plank Taps*

20 Alt. High Flutter Kicks**

10 Skier Hops (L + R = 1 Rep)

* Place DB in standing position about arms length away. Alternate hands, tapping top of DB from high plank position.

**High Flutter Kicks: goal is to leave one leg parallel to the ground and lift the opposite leg perpendicular to the ground.

Then 2 Rounds:

5/5 ½ Kneeling Strict Press

5/5 Push Press

:15 OH Hold

(Use light-mod DB/KB/Backpack)

Metcon (AMRAP – Rounds and Reps)

3 Rounds:

9 Min AMRAP…

1:30 Cardio Choice

20 Alt. Jump Lunges (Beginners: no jump)

15 Russian Twist + Tuck-Up*

10/10 Single DB/KB/BP Strict Press

-Rest 1:30 b/t Rounds-

*1 Rep = Twist L + Twist R + Tuck-Up

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 →

5/1/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK, BK, JJ

5 Up/Down Dog

Then 2 Rounds:

7 Scap Pull Ups or Ring Rows

7 Kipping Swings

7 Jumping/Kipping Pull Ups or Ring Rows

Muscle-ups (*10 minutes of practice/progressions!)

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)

IN TEAMS OF 2…

For Time:

1 Mile Run

20 Muscle-Ups

140 Box Jumps (24/20)

20 Muscle-Ups

1 Mile Run

*Partners run both miles together. On the other movements, P1 works while P2 holds KBs or DBs (athlete choice) in a farmers hold. Weights must be held for reps to be performed. Switch as needed.

**Sub Burpee Pull Ups for Muscle Ups.
-Scaled-

IN TEAMS OF 2…

For Time:

800m Run

30 Pull Ups (Band Assisted or Jumping) or Ring Rows

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

30 Pull Ups (Band Assisted or Jumping) or Ring Rows

800m Run

*Partners can run together, or to scale further, alternate every 200m until completing 800m total as a team.

read more →

4/30/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

2:00 Run, Bike, or Row

20 Alt. High Plank Shoulder Taps

Then, 6 Min EMOM:

MIN 1 – :30 Single Unders

MIN 2 – 5 Slow Push Ups

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP:

1:00 Cardio Choice

35 Double Unders

15 Push Ups

-Rest 1:00-

7 Min AMRAP:

1:00 Cardio Choice

35 Double Unders

15 Push Ups

Finisher

8 Min EMOM:

MIN 1 – DB/KB/Backpack Curl & Press

MIN 2 – :30 L Side Plank / :30 R Side Plank

read more →

4/29/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

10 PT

10 ATW

10 Scap Pull Ups or Ring Rows

10 Kipping Swings or Hollow Rocks

10 K2E or TTB

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

Drop Snatch To Power Position

OH Squat

Hang Power Snatch (Pause :02 just below knee)

Snatch (4 x 2 @ 75%)

*Pause :02 at knee first rep.

Metcon (Time)

3 Rounds:

20 Burpees

20 Alt. DB Snatch (50/35)

15 TTB
-Scaled-

3 Rounds:

20 Up-Downs

20 Alt. DB Snatch (20/15)

15 K2E or Sit Ups

read more →

4/28/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 Front Jacks

20 Seal Claps

10 Alt. Lunge + Twist

10 Up-Downs

Then 2 Rounds w/ Light-Moderate KB:

5 Deadlifts (:03 eccentric)

5 Swings

5/5 Bent Row

5 Two-Handed Bent Row

Pendlay Row (4 x 8 AHAP)

*Pause @ chest + :03 eccentric

Metcon (4 Rounds for time)

Every 5:00 x 4 Rounds*

20 KB Swings (70/53)

20 Alt. Goblet Reverse Lunges

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

*Rest remaining time before next Round.
-Scaled-

Every 5:00 x 4 Rounds*

20 KB Swings (26/18)

20 Alt. Body Weight Reverse Lunges

20 Mt. Climbers

*Rest remaining time before next Round.

read more →

4/27/21 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 JJ

Then 2 Rounds:

20 Singles

10 Groiners

5 Push Up to Down Dog

10 Alt. Elbow Punches

Then 1 Round 5 Reps w/ Empty Bar:

RDL

Hang Power Clean

Front Squat

Strict Press

Push Press

Front Squat + Thruster + Push Press (Build to a challenging single of complex!)

Metcon (Time)

For Time (10:00 Cap):

120 Double Unders

40 Thrusters (75/55)

20 Burpees

40 Thrusters

120 Double Unders
-Scaled-

For Time (10:00 Cap):

60 Double Unders or 120 Single Unders

30 Thrusters (45/35)

20 Up-Downs

30 Thrusters

60 Double Unders or 120 Single Unders

read more →

4/26/21 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

10 Up-Downs

10 Alt. Windmills

:30 Crab Walk

10 Push Ups

Then, 2 Rounds 3 Reps w/ Empty Bar:

Sumo RDL

Upright Row

SDHP

Then, 8 Tempo Sumo Deadlifts @ 50% or less (:04 each direction)

Sumo Deadlift (4 x 2 @ 90%)

*Compare to conventional deadlift 4/22/21.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

12 Sumo Deadlift High Pull (95/65)

12 Strict Ring Dips

100m Run*

*Run increases by 100m each round. 100m, 200m, 300m etc…
-Scaled-

12 Min AMRAP:

12 Sumo Deadlift High Pull (65/55)

12 Box/Bench Dips

100m Run*

* Run increases by 100m each round, but caps at 300m!

read more →

4/25/21 CrossFit Sunday Sweat Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Cardio Choice

1:00 Alt. Reverse Lunges

1:00 DB/KB/Backpack Upright Rows

1:00 High Knees

1:00 Push-ups

Then, 3 Min AMRAP:

10 Tuck Jumps

20 Alt. High Plank Shoulder Taps

30 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 →

4/24/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 JJ

20 PT

10 ATW

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

Drop Snatch To Power Position

OH Squat

Hang Power Snatch (Pause :02 just below knee)

Snatch (4 x 2 @ 75%)

*Pause :02 at knee both reps.

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

3 Rounds:

5 Min AMRAP:

200m Run*

30 Box Jumps (24/20)**

Max Hang Power Snatch (135/95) with remaining time…

(Rest 1:00 b/t Sets)

For the 200m run, each partner runs 100m relay style. For the 30 Box Jumps, athletes must alternate every rep until they complete 30 total. On the barbell, P1 works while P2 rests. Switch as needed to complete max reps.
-Scaled-

IN TEAMS OF 2…

3 Rounds:

5 Min AMRAP:

200m Run

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

Max Hang Power Snatch (65/55) or DBL DB Snatch with remaining time…*

(Rest 1:00 b/t Sets)

*Alternate every 3-5 reps.

read more →

4/23/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 3 Rounds:

5/5 Deadlift

5/5 Hang Power Clean

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

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – Max Mt. Climbers (L + R = 1 Rep)

MIN 2 – Max DB/KB/Backpack Hang Power Clean

MIN 3 – Max DB/KB/BP Slides (https://www.youtube.com/watch?v=qKFUTOaB53k)

Finisher

10 Min EMOM:

1/1 Turkish Getup

*Advanced: Use moderate-challenging weighted item.

*Beginners: Bodyweight

read more →

4/22/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

100m Run

5 Inch Worms

10 Alt. Windmills

5/5 SL Glute Bridges

Then 1 Round:

10 Air Squats (:03 eccentric)

10 Sit Ups

10 Up-Downs

Then, 8 Tempo Deadlifts @ 50% or less (:04 each direction)

Deadlift (4 x 2 @ 90%)

Metcon (AMRAP – Reps)

For Reps:

Tabata Goblet Squat (Athlete Choice)

Tabata Sit Ups

Tabata Up-Downs

*Tabata – (:20 ON | :10 OFF), 8 Rounds

*No rest between Tabatas.
-Scaled-

Tabata Air Squat

Tabata Flutter Kicks or Plank Hold

Tabata Up-Downs

*Beginners, rest first round of next Tabata.

read more →

4/21/21 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

7 Push Up to Down Dog

Then 2 Rounds:

10 Kipping Swings

5/5 DB Floor Press

5 K2E

5/5 Renegade Row

Floor Press (3 x 6-8 AHAP)

*Superset w/ Push Up x 5-10

Metcon (Time)

For Time:

1 Mile Run (10:00 time cap)

-Rest 2:00-

48 TTB

24 Alt. Renegade Row (50/35)

12 Muscle Ups
-Scaled-

For Time:

1 Mile Run (10:00 time cap)

-Rest 2:00-

48 K2E

24 Alt. Renegade Row (35/25)

12 Burpee Pull Ups

or

For Time:

800m Run

-Rest 2:00-

3 Rounds:

12 K2E

8 Alt. Renegade Row (50/35)

6 Pull Ups

read more →

4/20/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

10 Alt. Groiners

10 Bootstrappers

10 Glute Bridges (hold :02 at top!)

Then, 2 Round w/ Empty Bar:

3 RDL (:03 eccentric)

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans

3 Thrusters

Front Squat (5-4-3-3)

*Pause :02 first two reps!

*Compare to 4/12/21.

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

15 Wall Balls (20/14)

10 Hang Power Clean (115/75)

5 Front Squats
-Scaled-

14 Min AMRAP:

15 Wall Balls (14/10)

10 Hang Power Clean (75/55)

5 Front Squats

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4/19/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 JJ

5 Up/Down Dog

1:00 Jump Rope

Then 2 Rounds:

5 KB Deadlifts (:03 eccentric)

5 KB Swings

Then, 1 Round w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean

5 Push Press

5 Split Jerk (Hold Split :02)

Split Jerk (3 x 3 @ 80-85%)

Metcon (Time)

For Time:

Buy in: 100 Double Unders (1:30 time cap)

25-20-15-10-5

HSPU

10-20-30-40-50

KB Swings (53/35)

Cash Out: 100 Double Unders (1:30 time cap)
-Scaled-

For Time:

Buy in: 30 DU or 100 Single Unders (1:30 time cap)

25-20-15-10-5 or 15-12-9-6-3

DB Push Press or HRPU

5-10-15-20-25

KB Swings (26/18)

Cash Out: 30 DU or 100 Single Unders (1:30 time cap)

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4/18/21 CrossFit Sunday Sweat Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

30 Alt. Skip & Reach

:30 Bear Crawl

Then, 2 Rounds:

5/5 SL Glute Bridge

5 Straight-Leg Sit Ups

5/5 Split Squats

5 Tuck Ups

Metcon (No Measure)

2 Rounds:

ON A 10:00 CLOCK…

2:00 Cardio Choice

30 Glute Bridges*

20 Sit-Ups*

30 Crossbody Mountain Climbers

20 Alt. Step Ups*

30 Alt V-Ups

20 Up-Downs

Max Cardio Choice in remaining time

-Rest 1:00 b/t Rounds-

*RX+ weighted

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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4/17/21 CrossFit Collingswood Haddonfield Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 JJ

20 Lateral Hops

10 Partner Push Ups

Partner SU Race!

Then 1 Round:

10 Scap Pull Ups or Ring Rows

10 Kipping Swings or Hollow Rocks

10 Jumping Pull Ups or Ring Rows

Then 1 Round:

10 DBL DB Deadlifts

10 DBL DB Power Clean

10 DBL DB Push Press

Double-Unders (Learn the skill!)

*If proficient, 4 x ME.

**After each attempt, complete a set of 7/7 KB Cross-Body RDL.

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

20 Min AMRAP:

8 Pull-Ups

8 Push Ups

8 DB Clean & Press (50/35)

*Partner 1 completes AMRAP while Partner 2 runs 400m. Once P2 completes run, partners switch roles.
-Scaled-

IN TEAMS OF 2…

20 Min AMRAP:

8 Assisted/Jumping Pull-Ups or Ring Rows

8 Push Ups

8 DB Clean & Press (25/15)

*Partner 1 completes AMRAP while Partner 2 runs 200m. Once P2 completes run, partners switch roles.

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4/16/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Walk Carrying Light-Moderate DB, KB, or Backpack

30 Mt. Climbers

20 Jump Squats

10 Alt. Skier Jumps

Then, 2 Rounds:

5/5 Sumo Deadlifts

5/5 Upright Rows

5/5 Sumo Deadlift High Pulls

Metcon (No Measure)

18 Min EMOM:

MIN 1 – :50 Sumo Deadlift High Pull*

MIN 2 – :50 DB Slides (https://www.youtube.com/watch?v=qKFUTOaB53k)

MIN 3 – :50 Cardio Choice

*Used DB, KB, or Weighted backpack.

Finisher

5 Min EMOM:

30 Russian Twists + Max Tuck Hold

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4/15/21 CrossFit Training near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

5 Up-Downs

10 Bootstrappers

2:00 Front Rack and/or Thoracic Mobility

Then, 1 Round w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Front Squats

3 Push Press

3 Strict Press

Strict Press (7-5-5-3-3)

Metcon (Time)

2 Rounds:

15-12-9

Thrusters (135/95)

Up-Downs Over Bar

(Rest 3:00 b/t Rounds)
-Scaled-

2 Rounds:

15-12-9 or 12-9-6

Thrusters (65/55)

Up-Downs Over Bar

(Rest 3:00 b/t Rounds)

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4/14/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

30 High Knees

10 Alt. Lunge and Reach

10 PT

10 ATW

Then, 2 Round 3 Reps w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squats (pause :02 in hole)

Hang Power Snatch (hold catch :02)

Overhead Squat (3 x 5 @ 75-85%)

*Compare to 1/13/21

Metcon (Time)

5 Rounds:

20 Box Jumps (24/20)

20 Ball Slams (20/14)

20 MB Alt. Lunges*

*MB held in a bear hug.
-Scaled-

4 Rounds:

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

20 Ball Slams (14/10)

20 MB Alt. Lunges*

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4/13/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Jumping Jacks

20 Alt. High Plank Shoulder Taps

10 Push Ups

5 Up-Downs

Then 2 Rounds:

5 KB Deadlifts (:03 eccentric)

10 Hollow Rocks

5 KB Swings

5 Tuck Ups

Floor Press (4 x ME @ 75% of load from 4/6/21)

*Leave 1-2 reps in the tank each set!

Metcon (Time)

For Time:

30-25-20-15-10-5

KB Swings (53/35)

Sit-Ups

*After each full set, complete 30 Double Unders.
-Scaled-

For Time:

20-20-15-10-5

KB Swings (26/18)

Sit-Ups or Flutter Kicks

*After each full set, complete 15 Double Unders or 30 Single Unders.

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4/12/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

20 High Knees

10 Alt. Groiners

7 Scap Pull Ups or Scap Ring Row

10 Jump Squats

7 Kipping Swings or Hollow Rocks

7 Pull Ups or Ring Rows

Then, 1 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (4-4-4-4)

*Pause :02 in hold first two reps!

Metcon (Time)

3 Rounds:

5 Muscle Ups or Burpee Pull Ups

15 Hang Power Cleans (95/65)

400m Run
-Scaled-

3 Rounds:

5 Up-Downs

5 Pull Ups or Ring Rows

10 Hang Power Clean (75/50)

200m Run

read more →

4/11/21 CrossFit Sunday Sweat!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 3 Rounds:

20 Single Unders

:20 Bear Crawl

10 Sit Ups

5 Bent Row (:03 eccentric)*

*DB, KB, or weighted Backpack.

Metcon (No Measure)

24 Min EMOM:

MIN 1 – Max Alt. Sit Outs

MIN 2 – Max Double Unders

MIN 3 – Max Side Plank Rotations*

MIN 4 – Max Bicycle Crunches

MIN 5 – Max Renegade Row

MIN 6 – Rest

*:30L/:30R

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 →

4/10/21 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

5 Inch Worms

15 “Partner” Wall Balls

Then, 2 Rounds w/ Empty Bar:

3 Muscle Clean

10 Alt. Elbow Punches

3 Push Press

3 Split Jerk (Hold Split :02)

Push Press + Split Jerk (3 x (2 + 2) @ 75-80% of max Push Press)

Metcon (Time)

IN TEAMS OF 2…

2 Rounds:

800m Run (Together!)

100 Wall Balls (20/14)

100 Box Jumps (24/20)

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

IN TEAMS OF 2…

2 Rounds:

400m Run (Together!)

50 Wall Balls (14/10)

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

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4/9/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

5 Inch Worms (no push up)

Then, 2 Rounds:

5/5 Split Squats

5 Push Ups

10 Alt. Cossack Squats

10 Alt. High Plank Shoulder Taps

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

10 Alt. FWD Lunges

8 Burpees

10 Alt. REV Lunges

8 Burpee Side Step*

10 Alt. Jump Lunges

8 Burpees Over DB

-Rest 2:00-

Repeat!

*Perform 1 burpee, and upon standing, step out and back with right leg. Perform next burpee, and upon standing, step out and back with left leg. (Think Cossack squat!)
-Scaled-

Sub Up-Downs for burpees!

Finisher

5 SETS (:20 ON / :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

read more →

Barbell Club Snatch Focus

Beacon MMA & CrossFit Turbocharged – Barbell Club

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2x with Barbell

Snatch RDL x 5

Snatch Pull x 5

Muscle Snatch x 5

Drop Snatch to Power Position x 5

Overhead Squat x 5

Hang Power Snatch x 5

Weightlifting

A1: Snatch Deadlift + Hang Power Snatch + Overhead Squat (2 + 1 + 1, use as a warm up + building in weight)

A2: Snatch Deadlift + Hang Snatch + Overhead Squat (2 + 1 + 1, continue building in weight,)

B: Snatch Pull (3 x 3 @ heaviest of A1 or A2)

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4/8/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK

20 BK

20 Front Jacks

5 Up-Downs

Then 1 Rounds:

10 Scap Pull Ups or Ring Rows

10 Kipping Swings or Hollow Rocks

Then 2 Rounds:

5/5 DB Sumo DL

5/5 DB Swings

5/5 DB Hang Snatch

5 Pull Ups or Ring Rows

Sumo Deadlift (8-8-6-6)

*Controlled eccentric. No dropping or Touch-N-Go reps.

Metcon (AMRAP – Rounds and Reps)

20 Min EMOM:

MIN 1 & 2 – 400m Run

MIN 3 & 4 – AMRAP of 6 Alt. Single DB Up-Down Devil’s Press (50/35) + 6 C2B Pull-Ups

MIN 5 – Rest
-Scaled-

20 Min EMOM:

MIN 1 & 2 – 200m Run

MIN 3 & 4 – AMRAP of 6 Alt. Single DB Up-Down Devil’s Press (20/15) + 6 Jumping Pull Ups or Ring Rows

MIN 5 – Rest

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4/7/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Up-Downs

10 Alt. Groiners

10 Alt. Cossack Squats

10 MB Clean & Press

Then 2 Rounds w/ Empty Bar:

3 Clean High Pull

3 Muscle Clean

10 Alt. Elbow Punches

3 Hang Power Clean (Pause) + Front Squat

Hang Clean (Build to a heavy double!)

Metcon (Time)

3 Rounds:

25 Sit-Ups

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

5 Hang Power Cleans (185/135)
-Scaled-

3 Rounds:

15 Sit-Ups or Lying Leg Raises

15 Ball Slams (14/10)

5 Hang Power Cleans (95/65)

read more →

4/6/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 JJ

10 “Partner” Push Ups

10 “Partner” Tuck Ups

Partner SU Race!

Then 1 Round:

10 Scap Pull Ups or Ring Rows

10 KB Deadlift

10 Kipping Swings

10 KB Swings

10 K2E

5/5 KB Floor Press

Floor Press (4 x 7 AHAP)

Metcon (AMRAP – Rounds and Reps)

Buy in: 100 Double Unders

Then, 9 Min AMRAP:

3-6-9-12..

TTB

KB Swings (70/53)

Push Ups

Cash Out: 100 Double Unders
-Scaled-

Buy in: 50 Double Unders or 100 Single Unders

Then, 9 Min AMRAP:

3-6-9-12..

K2E

KB Swings (26/18)

Assisted Push Ups

Cash Out: 50 Double Unders or 100 Single Unders

read more →

4/4/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

5 Up/Down Dog

10 Bootstrappers

15 PVC PT

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

Then 2 Rounds 3 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squats

Hang Power Snatch (pause :02 below knee)

Power Snatch + Snatch Balance + OH Squat (1-1-1-1)

Build to a moderate load, focusing on perfect technique!

Metcon (Time)

For Time (15:00 cap):

4 Rounds:

5 Power Snatch (155/105)

3 Burpees Over Bar

Immediately into…

6 Rounds:

3 Power Snatch

5 Burpees Over Bar
-Scaled-

For Time (15:00 cap):

4 Rounds:

5 Power Snatch (85/60) or 10 Alt. DB Snatch (20/15)

3 Up-Downs Over Bar

Immediately into…

6 Rounds:

3 Power Snatch or 6 Alt. DB Snatch

5 Up-Downs Over Bar

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4/4/21 CrossFit At-Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope (Warm Up pace!)

Then 2 Rounds:

10 Deadbugs

5/5 DB Deadlift

:20 Flutter Kicks

5/5 SA DB Swings

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

30 Double Unders

20 Sit-Ups

10 DB Swings

*Every Minute On The Minute, Including 3-2-1 go…perform 5 Up-Downs.

Finisher

Tabata – Sprint (outdoor)

or

Tabata – High Knees (indoor)

(Tabata = :20 ON | :10 OFF, for 8 Rounds)

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4/3/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

20 JJ

Then 2 Rounds:

10 “Partner” Push Ups

10 “Partner” Jump Squats

Then 2 Rounds:

5 “Palms Up” Ring Rows (:03 eccentric)

5 Kipping Swings

5 Pull Ups (Scaled: Jumping or Band Assisted)

Weighted Chin-Ups (3 x 4-8 AHAP)

Metcon (AMRAP – Rounds and Reps)

Cindy+

IN TEAMS OF 2…

20 Min AMRAP*

5 Pull-Ups

10 Push-Ups

15 Air Squats

*P1 completes a round of Cindy while P2 holds double KB Suitcase or Front Rack Hold (Athlete Choice). Once P1 completes a round, athletes switch. KBs can not go to ground the entire workout. If KBs are dropped, both athletes must perform 10 Up-Down + Tuck Jumps.
-Scaled-

IN TEAMS OF 2…

20 Min AMRAP*

5 Assisted or Jumping Pull-Ups

10 Assisted Push-Ups

10 Air Squats

*P1 completes a round of Cindy while P2 holds single KB Suitcase or Front Rack Hold (26/18). Once P1 completes a round, athletes switch. KBs can not go to ground the entire workout. If KBs are dropped, both athletes must perform 5 Up-Down + Jumping Jack.

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4/2/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Cardio Choice

60 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Tuck Ups

10 DB Deadlifts

Metcon (AMRAP – Reps)

5 Rounds* (:45 ON / :15 OFF)

MOVT 1 – Crossbody Mt. Climbers

MOVT 2 – Alt. Skier Jumps

MOVT 3 – Alt. SA DB Power Clean

MOVT 4 – Bicycle Crunches

*1 Round = All 4 movements.

-Rest 1:00 b/t Rounds-

Finisher

3 Sets:

15 Lying DB Tricep Extensions

15 Supermans

-Rest as Needed b/t Sets-

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