CrossFit Turbocharged WOD (Workout of the Day) and Blog

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

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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.

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11/25/21 CrossFit Open Gym 9-11AM – Happy Thanksgiving!

Beacon MMA & CrossFit Turbocharged – CrossFit

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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

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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

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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.

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11/22/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

:45 Row (Easy-Moderate Pace)

5 Up/Down Dog

10 Scap Pull-Ups or Scap Ring Rows

10 Tuck-Ups

2 Rounds:

:30 High Plank (RD2: :30 Crab Walk)

10 Alt. Groiners

10 Ring Rows

10 Sit-Ups

Weighted Pull-ups (3 x 5-7 AHAP)

*After each set of pull ups, perform 10 bodyweight Ring, Box, or Bench Dips .

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

5 C2B Pull-Ups

10 Sit-Ups

20 Mountain Climbers (L + R = 1 Rep)
-Scaled-

15 Min AMRAP:

5 Pull-Ups or Ring Rows

10 Sit-Ups or Tuck Ups

20 Mountain Climbers (L + R = 1 Rep)

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11/21/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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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)

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11/20/21 CrossFit Training NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

:30 Row

6 Wall Balls

6 Alt. Reverse Lunges

Then 2 Rounds w/ Empty Bar:

5 Sumo-Stance RDL

5 Sumo-Stance High Pulls

3 Strict Press

3 Push Press

Sumo Deadlift High Pull (1 x 5)

10 min to find appropriate load for 5 consecutive reps!

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

5 ROUNDS FOR MAX REPS:

1:00 Wall Ball (20/14)

1:00 Sumo Deadlift High Pull (75/55)

1:00 Alt. Front Rack Reverse Lunges

1:00 Push Press

1:00 Cal Row

(1:00 Rest b/t Rounds)

*Partner 1 Works for :30 while P2 Rests. Partners alternate roles every :30.
-Scaled-

IN TEAMS OF 2…

5 ROUNDS FOR MAX REPS:

1:00 Wall Ball (14/10)

1:00 Sumo Deadlift High Pull (45/35) or DB SDHP (25/15)

1:00 Alt. Bodyweight Reverse Lunges

1:00 Push Press or DB Push Press

1:00 Cal Row

(1:00 Rest b/t Rounds)

*Partner 1 Works for :30 while P2 Rests. Partners alternate roles every :30.

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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

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11/18/21 CrossFit Gym Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

10 PT

10 ATW

5 Up/Down Dog

:10 Top of Push Up Hold (high plank!)

:10 Bottom of Push Up Hold

10 Partner Push Ups

Then 2 Rounds 3 Reps w/ Empty Bar:

Hang Muscle Snatch

BTN Push Press

Drop Snatch to Power Position

Hang Power Snatch (pause :02 @ knee)

Power Snatch (3 x 2 @ 80-85% of 1RM)

*Pause :02 @ knee

Metcon (AMRAP – Rounds and Reps)

5 Rounds:

3 Min AMRAP of…

3 Power Snatch (115/80)

6 Push-Ups

9 Ball Slams (20/14)

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

5 Rounds:

3 Min AMRAP of…

3 Power Snatch (65/45) or 6 Alt. DB Snatches (25/15)

6 HRPU

9 Ball Slams (14/10)

(Rest 1:00 b/t Rounds)

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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

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11/16/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

10 Partner Sit Ups

5/5 SA KB Deadlifts

5/5 SA KB Swings

Then 2 Rounds w/ Empty Bar:

3 Hang Clean High Pulls

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans (Hold catch :02)

Clean Pull + Hang Power Clean (3 x (1 + 1) @ 85-90% of 1RM Power Clean)

Metcon (Time)

FOR TIME (15:00 time cap):

400m Run

Immediately Into…

10-20-30-40

KB Swings (53/35)

Sit Ups

Immediately Into…

400m Run
-Scaled-

FOR TIME (15:00 time cap):

200m Run

Immediately Into…

10-15-20-30

KB Swings (26/18)

Sit Ups or Flutter Kicks (L+R = 1 Rep)

Immediately Into…

200m Run

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11/15/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

250m Row (Moderate Pace)

Then 2 Rounds:

5 Push Up to Down Dog

5/5 SA Ring Row

10 Alt. High Plank Shoulder Taps

5 Ring Rows @ 2121

2 Wall Walks

Handstand Push-ups (3-4 Sets: 5-7 HSPU*)

* After final HSPU, :30-:60 HS Hold.

-Progressions-

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation, Box HSPU, or Wall Walk

Metcon (AMRAP – Reps)

16 Min EMOM:

Min 1 – :40 Row (Meters)

Min 2 – 10 HSPU

Min 3 – 15 Ring Rows

Min 4 – :40 Up-Downs
-Scaled-

16 Min EMOM:

Min 1 – :40 Row (Meters)

Min 2 – 10 Pike Push Ups or DB Strict Press (25/15)

Min 3 – 10 Ring Rows

Min 4 – :40 Up-Downs

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11/14/21 CrossFit Sunday Recovery

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

5:00-10:00 Lower Body Foam Rolling

Metcon (No Measure)

10:00 Recovery Jog or Bike (Easy Pace)

Cool Down

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

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11/13/21 CrossFit – Hero WOD, CHAD1000X

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

100m Jog

10 Alt. Groiners

Then, 2 Sets:*

6 Alt. Box Step-Ups (workout height)

*SET 1 unweighted. SET 2 add weight if you plan on using it during the workout.

Metcon (Time)

“CHAD”

IN TEAMS OF ANY SIZE…

FOR TIME:

1000 Box Step-Ups (20)*

*45/35 added in weight – ruck, plate, vest, or DB

**50:00 time cap
-Scaled-

IN TEAMS OF ANY SIZE…

FOR TIME:

750/500/250/100 Box Step-Ups (18/12)

Or…

30/40/50 Min AMRAP:

5:00 Row or Jog

5:00 Alt. Box Step Ups (18/12)

read more →

11/12/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Cal Row

10 Alt. High Plank Shoulder Taps

10 Tuck ups

5 Partner Push Ups

10 Kipping Swings or Hollow Rocks

Bench Press (3 x 5 @ 85-90% of 5RM)

* Tempo @ 21X1

*Heavy 5-Rep established 11/6/21

WOD Warm Up

2 Rounds w/ Light-Moderate DBs:

5/5 SA DB Sumo Deadlift

5/5 SA DB Swings

Metcon (Weight)

16 Min EMOM:

Min 1 – 15 TTB

Min 2 – 15 KB Swings (70/53)

Min 3 – 15 Cal Row

Min 4 – :45 High Plank
-Scaled-

16 Min EMOM:

Min 1 – 15 K2E

Min 2 – 15 KB Swings (26/18)

Min 3 – 12 Cal Row

Min 4 – :45 High Plank

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11/11/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up/Down Dog

10 Front Jacks

10 Alt. Groiner + Reach

Then, 2 Rounds w/ Empty Bar:

3 RDL (:03 eccentric)

3 Clean High Pulls

10 Alt. Elbow Punches

3 Push Press

3 Hang Power Clean (pause @ catch) + Front Squat

3 Jerk

Power Clean + Jerk (15 min to build to a challenging set of (2 + 1).)

WOD Warm Up

2 Rounds w/ Light-Moderate DBs:

5 DBL DB Sumo DL

5 DBL DB Squat Clean Thrusters

Metcon (Time)

For Time:

30 DB Man-Makers (50/35)
-Scaled-

20 DB Man-Makers (20/10)

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11/10/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

20 High Knees

:30 High Plank

8 Scap Pull-Ups (RD2: Kipping Swings, RD3: 8 Pull Ups)

4 Up-Downs

4 Alt. Sit Out & Press (w/ light KB)

Turkish Get Up (10 min to establish a challenging 1L/1R)

Metcon (Time)

4 Rounds (20:00 time cap):

400m Run

21 Sit-Ups

15 Pull-Ups

9 Up-Downs
-Scaled-

4 Rounds (20:00 time cap):

200m Run

21 Sit-Ups or Flutter Kicks (L + R = 1 Rep)

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

9 Up-Downs

read more →

11/9/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 JJ

5 Inch Worms

Then, 8 Min EMOM:

MIN 1 – :40 Single Unders*

MIN 2 – 8 Alt. Cossack Squats + 8 Slow Air Squats

MIN 3 – :40 Alt. Elbow Punches**

MIN 4 – 6 RDL + 6 Muscle Cleans**

*Switch to DU in the Second Round

**Use empty barbell

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

*Start Moderate and Build to Moderate-Heavy

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

10 Front Squats @ 50% heaviest BS triple established in day’s Strength*

50 Double Unders

*Bar comes from the floor.
-Scaled-

12 Min AMRAP:

10 Front Squats @ 50% heaviest BS triple established in day’s Strength or DB FS (25/15)

25 Double Unders/Attempts or 70 Single Unders

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11/8/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

5 Push Up to Down Dog

20 PT

20 ATW

Then 2 Rounds w/ Empty Bar:

3 Snatch High Pulls

3 Muscle Snatch

3 BTN Push Press

3 Hang Power Snatch (pause :02 @ knee)

Snatch Pull + Hang Power Snatch (3 x (1 + 1) @ 85-90% of 1RM Power Snatch)

Metcon (Time)

FOR TIME (14 min cap):

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

Hang Power Snatch (115/75)

Burpee Over Bar

*Perform 1 Bar Muscle-Up after each full set.

(Athlete Goal → Use a weight that we can perform all Hang Power Snatch unbroken today!)
-Scaled-

FOR TIME (14 min cap):

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

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

Up-Down Over Bar

*Perform 3 Jumping Pull Ups or Ring Rows after each full set.

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11/7/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Into…

3 Sets:

8 I.Y.T’s* (https://www.youtube.com/watch?v=T0pe_8Sq8Kc)

8 Bootstrappers

*Perform with small plates or DB’s in each hand. In a bent over position with arms straight, create the shapes of I.Y.T. with your arms…like the YMCA Dance! 1 REP = I + Y + T

Metcon (No Measure)

3-4 SETS FOR QUALITY:

10 DB Bent Over Row (Athlete Choice)

20 Single DB Curl

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

10 Alt. Cossack Squats*

1:00 Hollow Rocks or Hollow Hold

(Rest 1:30 b/t Sets)

*Beginners, just body weight. Advanced, hold DB in Goblet Position

Cool Down

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

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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.

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11/5/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 JJ

10 Alt. Groiners

10 MB Push Press

8 MB Front Squats

6 Alt. Box Step Overs (no MB!)

Then 2 Rounds w/ Empty Bar:

3 RDL

3 Muscle Cleans

10 Alt. Elbow Punches

3 Front Squats (Pause :02)

Front Squat (3 x 4 @ 80% of 1RM.)

*Pause :02 all reps!

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

30 Wall Balls (20/14)

20 Alt. DB Suitcase Lunges (50/35)

10 Box Jump Overs (24/20)
-Scaled-

13 Min AMRAP:

20 Wall Balls (14/10)

14 Alt. DB Suitcase Lunges (35/20) or BW Alt. Lunges

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

read more →

11/4/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

30 HK

30 BK

30 JJ

5 Up/Down Dog

Then 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL (pause :02 at knee)

Muscle Snatch

BTN Push Press

Drop Snatch to Power Position

Hang Power Snatch

Snatch Deadlift + Hang Power Snatch + Power Snatch (3 x (1 + 1 + 1) @ 75-85% of max Power Snatch.)

Metcon (Time)

FOR TIME:

22-18-14-10-6-2*

Alt. DB Snatch (50/35)

*200m Run after each set of DB Snatches.
-Scaled-

FOR TIME:

22-18-14-10-6-2*

Alt. DB Snatch (30/20)

*100-200m Run after each set of DB Snatches.

read more →

11/3/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

1:00 Row (Moderate Pace)

:30 Hollow Hold

10 Scap Pull-Ups or Scap Ring Rows

10 Ring Rows

10 Up-Downs

2 Lengths Farmers Carry (Moderate)

Weighted Pull-ups (3 x 6 AHAP)

*Improve upon 9/22/21 results!

Metcon (AMRAP – Reps)

16 Min EMOM:

Min 1 – :40 Max Cal Row

Min 2 – 10 Strict Pull Ups

Min 3 – :40 Max Burpees

Min 4 – :40 Max DBL KB/DB Suitcase Hold (AHAP)

(1:00 rest b/t rounds)

(Score = total calories rowed + burpees)
-Scaled-

16 Min EMOM:

Min 1 – :40 Max Cal Row

Min 2 – 10 Band-Assisted Pull Ups or Ring Rows

Min 3 – :40 Max Up-Downs

Min 4 – :40 Max DBL KB/DB Suitcase Hold (AHAP)

(1:00 rest b/t rounds)

(Score = total calories rowed + Up-Downs)

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11/2/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

10 Paused Jump Squats

10 Alt. Lunge & Reach

10 PT

10 ATW

3/3 Split Jerk w/ PVC

Then 2 Rounds w/ Empty Bar:

3 Hang Muscle Cleans

8 Alt. Elbow Punches

3 Front Squats

3 Push Press

3 Push Jerk

3 Split Jerk (Hold split :02)

Split Jerk (3 x 2 @ 85-90% of max Split Jerk)

*Match or improve on last week!

Metcon (Time)

4 Rounds:

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

9 Shoulder-To-OH

6 Thrusters
-Scaled-

4 Rounds:

12 Hang Power Cleans (65/45)

9 Shoulder-To-OH

6 Thrusters

*Or, substitute barbell for DB’s (25/15)

read more →

11/1/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

30 JJ

10 Alt. Lunges

8 Inch Worms

Then, 1 Round:

30 Single Unders

10/10 Single Leg Glute Bridge

10 Alt. Cossack Squats

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL (:03 eccentric)

Muscle Snatch

Deadlift (pause @ knee in both directions)

Deadlift (3 x 2 @ 85-90% of 1RM)

*Controlled eccentric.

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP:

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

20 MB Sit-Ups

-Rest 1:00-

4 Min AMRAP:

20 MB Lunges

40 Double Unders

-Rest 1:00-

4 Min AMRAP:

20 Ball Slams

20 Alt. Single Leg V-Ups
-Scaled-

4 Min AMRAP:

20 Ball Slams (14/10)

20 Sit-Ups or Flutter Kicks (L + R = 1 Rep)

-Rest 1:00-

4 Min AMRAP:

20 MB Lunges or BW Lunges

20 Double Unders/Attempts or 40 Single Unders

-Rest 1:00-

4 Min AMRAP:

20 Ball Slams

20 Tuck Ups or Bicycle Crunches

read more →

10/31/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

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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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

Warm-up

400m Run

5 Push Up to Down Dog

20 PT

20 ATW

Then 2 Rounds w/ Empty Bar:

3 Snatch High Pulls

3 Muscle Snatch

3 BTN Push Press

Then 2 Rounds w/ Empty Bar:

3 Hang Power Clean

10 Alt. Elbow Punches

3 Thrusters

Snatch Pull + Power Snatch (3 x (2 + 1) @ 85-90% of 1RM Power Snatch.)

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
(12:00 time cap)

-Scaled-

3 rounds for time of:

20 up-downs

21 dumbbell snatches

12 dumbbell thrusters

*Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 15-lb. DBs ♂ 25-lb. DBs

read more →

10/13/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

5 Push Up to Down Dog

20 PT

20 ATW

Then 2 Rounds w/ Empty Bar:

3 Snatch High Pulls

3 Muscle Snatch

3 BTN Push Press

Then 2 Rounds w/ Empty Bar:

3 Hang Power Clean

10 Alt. Elbow Punches

3 Thrusters

Snatch Pull + Power Snatch + Snatch (3 x (2 + 1) @ 85-90% of 1RM Power Snatch.)

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here
(12:00 time cap)

-Scaled-

3 rounds for time of:

20 up-downs

21 dumbbell snatches

12 dumbbell thrusters

*Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 15-lb. DBs ♂ 25-lb. DBs

read more →

10/12/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Up/Down Dog (calf focus)

10 Alt. Groiners

20 JJ

Partner SU Race! (Best of 3)

Then 2 Rounds:

10 Alt. Cossack Squats

5 RDL*

5 Back Squats*

*Empty barbell.

Back Squat (3 x 4 @ 80% of 1RM.)

*:03 eccentric.

(1RM established 8/24/21.)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
-Scaled-

25-20-15-10-5

Double Unders

50-40-30-20-10

Sit Ups

OR

50-40-30-20-10

Single-unders or Plate Hops

Sit-ups

OR

50-40-30-20-10

Single-unders or Plate Hops

25-20-15-10-5

Sit-ups

read more →

10/11/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 HK

20 BK

10 Supermans

10 Up-downs

1:00 Front Rack Stretch

Then 2 Rounds w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 below knee)

Deadlift + Hang Power Clean (15 minutes to build to a challenging (2 + 2).)

Metcon (AMRAP – Reps)

4 SETS:

ON A 3:00 RUNNING CLOCK…

400m Run (2:00 cap)*

Max Hang Power Clean (155/105) in Time Remaining…

(Rest 1:00 b/t Sets)

(Score is Set of Lowest Reps)
-Scaled-

4 SETS:

ON A 3:00 RUNNING CLOCK…

200-300m Run (2:00 cap)*

Max Hang Power Clean (95/65 in Time Remaining…

(Rest 1:00 b/t Sets)

read more →

10/10/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Sets:

1:00 Cardio Choice

6/6 Split Squats

8 Ball Slams (light-moderate)

10 Hollow Rocks

20 Alt. High Plank Shoulder Taps

Metcon (No Measure)

20 Min EMOM:

Min 1 – :30 Sit Ups

Min 2 – :30 Alt. Lunges

Min 3 – :30 Alt. Sit Throughs

Min 4 – :30 Ball Slams

Cool-Down

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

read more →

10/9/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Squat Warm Up

Front Squat (3-3-3)

*Start Moderate-Heavy and Build to a Heavy Triple.

Metcon (Time)

For Time:

9-7-5-15-12-9

Front Squat* (155/105)

Burpees Over Bar

*Option to sub Med Ball Clean (20/14) (RX+40/25).
-Scaled-

For Time:

9-7-5-15-12-9

Front Squat* (95/65) or DB Front Squat (25/15)

Up-Downs Over Bar

*Option to sub Med Ball Clean (14/10).

read more →

10/8/21 CrossFit near Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

100m Run

5 Scap Pull Ups (RD2: Active Bar Hang :15, RD3: Kipping Swings)

5 Ring Rows (RD2: Jumping Pull Ups, RD3: Pull Ups)

5/5 DB Strict Press (from Quarter-Squat)

Pull-ups (3-5 x ME)

3-5 SETS

Max Strict Pull-Ups*

*Goal is at least 7 challenging Strict Pull-Ups. Use band if necessary to reach 7 reps min.

(Rest as Needed b/t Sets)

Metcon (Time)

2 Rounds:

800m Run

into…

6 Rounds:

6 C2B Pull-Ups

6 SA DB Push Jerk (50/35)*

*Switch arms after each full round
-Scaled-

2 Rounds:

400m Run

into…

6 Rounds:

6 Band Assisted Pull-Ups or Ring Rows

6 SA DB Push Press (30/20)*

*Switch arms after each full round

read more →

10/7/21 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Mt. Climbers

5 Inch Worms

10 Glute Bridges

10 Alt. Cossack Squats

Then 2 Rounds:

5 Plyo Push Ups

5 KB Sumo RDL

5 KB Swings

Sumo Deadlift (1 x 1 @ 95%)

1 x 3 @ 75%

1 x 3 @ 85%

1 x 2 @ 90%

1 x 1 @ 95%

Metcon (Time)

2 Rounds:

10 Deadlifts (185/135)

21 HRPU

21 KB Swings (53/35)

(Rest 1:00)

2 Rounds:

8 Deadlifts

15 HRPU into :30 High Plank

21 KB Swings

(Rest 1:00)

2 Rounds:

6 Deadlifts

9 HRPU into 1:00 High Plank

21 KB Swings
-Scaled-

2 Rounds:

10 Deadlifts (95/65)

15 HRPU or Band Assisted PU

15 KB Swings (26/18)

(Rest 1:00)

2 Rounds:

8 Deadlifts

12 HRPU or Band Assisted PU into :30 High Plank

15 KB Swings

(Rest 1:00)

2 Rounds:

6 Deadlifts

9 HRPU or Band Assisted PU into 1:00 High Plank

15 KB Swings

read more →

10/6/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

25 Single Unders

12 Alt. Lunge + PVC PT

10 Bootstrappers

8 PVC Cuban Press

2 Rounds (RD1=PVC, RD2=Empty Bar):

20 Double Unders or 10 DU Attempts

10 OH Squats

8 Snatch High Pulls

8 BTN Push Press

Snatch Balance + OHS (15 min to build to a challenging (1 + 1).)

*Beginners, keep load light-moderate and work through 4 sets, focusing on technique.

Metcon (Time)

For Time:

100 Double Unders

50 OH Squats (115/75)

100 Double Unders

*Choose load that allows you to complete OH Squats in 5 sets max.

*10:00 time cap.
-Scaled-

For Time:

50 Double Unders or 150 Single Unders

50 OH Squats or Back Squats (75/55)

50 Double Unders or 150 Single Unders

read more →

10/5/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Row (Easy-Moderate pace)

10 Scap Pull-Ups or Scap Ring Rows

10 Tuck-Ups

5 RDL (:03 eccentric)

10 Alt. Elbow Punches

2 Rounds:

:30 Row (Moderate-Moderate+ pace)

8 Kipping Swings or Hollow Rocks

8 K2E

5 Hang Power Cleans (pause :02 @ knee)

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

*Max established 9/29/21.

Metcon (AMRAP – Reps)

16 Min EMOM:

MIN 1 – :30 Max TTB

MIN 2 – :30 Max Power Clean + Hang Power Clean (135/95)

MIN 3 – 200m Row

MIN 4 – Jog in Place (light-moderate pace)

*1 Rep = 1 PC + 1 HPC

(Score is Lowest Round of TTB + PC)
-Scaled-

16 Min EMOM:

MIN 1 – :30 Max K2E or Sit Ups

MIN 2 – :30 Hang Power Cleans (85/60)

MIN 3 – 150m Row

MIN 4 – Jog in Place (light-moderate pace)

(Score is Lowest Round of TTB + PC)

read more →

10/4/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Up/Down Dog

Then, Junkyard Dog Warm Up:

5 Partner T Jumps

5 Partner Army Crawl and Jump Overs

Then 2 Rounds:

10 Alt. High Plank Shoulder Taps

5/5 Half Kneeling Bottoms Up KB Press

6 Alt. DB Cleans

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (Time)

Part 1.

EVERY 2:00 x 5 SETS:

7 DB Strict Press (40/25)

10 Box Jump Overs (24/20)

Rest in Time Remaining…

(Score is Slowest Time)
**Rest 3:00 b/t Parts 1 & 2.

Metcon (AMRAP – Rounds and Reps)

Part 2.

7 Min AMRAP:

7 HSPU

7 Up-Downs

7 Box Jumps (24/20)

(Score is Rounds + Reps)
-Scaled-

Part 1:

EVERY 2:00 x 5 SETS

7 DB Strict Press (25/20)

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

Rest in Time Remaining…

**Rest 3:00 b/t Parts 1 & 2.

Part 2:

7 Min AMRAP:

1 Wall Walk or 7 Pike Push Ups

7 Up-Downs

7 Box Jumps or Alt. Step Overs

read more →

10/3/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Min AMRAP:

:30 Cardio Choice (moderate pace)

5/5 KB/DB Bent Over Row

5 Up-Downs

10 Alt. KB Horn Taps (from low plank)

Metcon (No Measure)

3 Sets:

3:00 Bike, Row, or Jump Rope

15 Single DB Bent Rows

15 Up-Downs

:30 Single KB/DB Front Rack Hold (R) (70/53)

:30 Single KB/DB Front Rack Hold (L)

30 Alt. KB Horn Taps (from low Plank)

-Rest 1:00 b/t Sets-

Finisher

ON A 10:00 RUNNING CLOCK…

Single DB Weighted Walk* (Athlete Choice)

*DB can be held in the Front Rack, Back Rack, or Over the Shoulders.

Cool-Down

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

read more →

10/2/21 CrossFit Gym South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50m Walk on Heels

50m Walk on Toes

Then 2 Rounds:

20 Crossbody Mountain Climbers

10 Bootstrappers

5 Scap Push Ups

5 MB Thrusters

Metcon (Time)

IN TEAMS OF 2…

For Time (30:00 cap):

800m Run Carrying WB

80 Wall Balls (20/14)

80 Push-Ups

60 Wall Balls

400m Run Carrying WB

40 Synchro Push-Ups

40 Wall Balls

800m Run Carrying WB

*P1 works while P2 rests, alternate as needed on WB & PU. Run is completed together, carrying the ball and alternating the hold as needed. Wall Ball must never touch the ground the entire workout. If the Wall Ball does touch the ground at any time, both athletes will stop where they are and each perform 6 Burpees.
-Scaled-

IN TEAMS OF 2…

For Time (30:00 cap):

400m Run Carrying WB

80 Wall Balls (14/10)

80 Band Assisted Push-Ups

60 Wall Balls

400m Run Carrying WB

40 Band Assisted Push-Ups

40 Wall Balls

400m Run Carrying WB

*P1 works while P2 rests, alternate as needed on WB & PU. Run is completed together, carrying the ball and alternating the hold as needed. Wall Ball must never touch the ground the entire workout. If the Wall Ball does touch the ground at any time, both athletes will stop where they are and each perform 6 Up-Downs.

read more →

10/1/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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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

View Public Whiteboard

Warm-up

3 Rounds of Partner Rowling!

(Non-Rowing partner RD1: Inch Worms, RD2: Paused Jump Squats, RD3: Alt. High Plank Shoulder Taps)

Then 2 Rounds w/ Empty Bar:

3 Clean High Pulls

3 Muscle Clean

10 Alt. Elbow Punches

3 High Hang Power Clean

3 Hang Power Clean (pause :02 @ knee)

Power Clean + Hang Power Clean (15 min to build to a challenging (1+1))

Metcon (Weight)

3 Rounds:

Min 1 – 6 Power Cleans (155/105)

Min 2 – 12 Cal Row

Min 3 – 6 Hang Power Cleans

Min 4 – 12 Burpees

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

3 Rounds:

Min 1 – 6 Power Cleans (95/65)

Min 2 – 12 Cal Row

Min 3 – 6 Hang Power Cleans

Min 4 – 9 Burpees to Box/Bench

*Rest 1:00 b/t Rounds.

read more →

9/28/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

10 Alt. Groiners

10 Kipping Swings or Ring Rows

10 Supermans

Then 2 Rounds:

10 Glute Bridges

5 Pull Ups

5 Back Squats (:03 Eccentric) (Empty Bar)

Back Squat (3-3-3)

*Start Moderate-Heavy and Build to a Heavy Triple.

Metcon (Time)

For Time:

15-12-9-12-15

DB Front Squat (50/35)

C2B Pull-Up

*After each full set, complete 10 Up-Downs

**15:00 time cap.
-Scaled-

For Time:

15-12-9-12-15

DB Front Squat (25/15)

Pull-Ups or Ring Rows

*After each full set, complete 5 Up-Downs

**15:00 time cap.

read more →

9/27/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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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)

read more →

9/26/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

1:00 Cardio Choice

20 Alt. High Plank Shoulder Taps

5/5 Bodyweight Split Squats

5 Single DB G2OH

Metcon (No Measure)

ON AN 8:00 CLOCK…

2:00 Cardio Choice

40 Crossbody Mountain Climbers (L + R = 1 Rep)

30 Alt. DB Halos (https://www.youtube.com/watch?v=o9OszDfC39E)

20 Alt. DB Reverse Lunges

Max Jumping Jacks in Remaining Time

-Rest 2:00-

ON A 8:00 CLOCK…

2:00 Cardio Choice

20 Alt. DB Reverse Lunges

30 Alt. DB Halos (https://www.youtube.com/watch?v=o9OszDfC39E)

40 Crossbody Mountain Climbers (L + R = 1 Rep)

Max Jumping Jacks in Remaining Time

Cool-Down

FLOW STRETCHING

2:00 Pigeon (1:00 each side)

2:00 Saddle

2:00 Dragon (1:00 each side)

2:00 Seated Fold Forward

2:00 Rebound

read more →

9/25/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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.

read more →

9/24/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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)

read more →

9/23/21 CrossFit Training Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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.

read more →

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

read more →

9/21/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

read more →

9/16/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

Warm-up

30 Front (Jumping) Jacks

10 Alt. Lunge & Reach

10 Alt. Box Step Ups

Then 2 Rounds w/ Empty Bar:

5 Muscle Cleans

10 Alt. Elbow Punches

6 Alt. FR Lunges

5 Hang Muscle Snatch

Front Rack Lunge (3-4 x 6 AHAP)

*Alternating legs each rep for 6 total steps per set.

Metcon (Time)

FOR TIME (10 min cap):

24 Single DB Box Step-Up (24/20)*

50 Alt. DB Snatch (50/35)

24 Single DB Box Step-Up

*DB Can be held anyway above the waist.
-Scaled-

FOR TIME (10 min cap):

24 Single DB Box Step-Up (18/12)*

50 Alt. DB Snatch (25/15)

24 Single DB Box Step-Up

read more →

9/2/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

10 Alt. High Plank Shoulder Taps

5 Push Up to Down Dog

5/5 ½ Kneeling Bottoms Up KB Press (light!)

Then 2 Rounds:

5 Hollow Hold-to-Superman

5 Scap Pull Ups or Scap Ring Rows

5 Kipping Swings

5 Pull Ups or Ring Rows

Handstand Push-ups (Learn the skill!)

Already proficient, practice HS walks!

Handstand Walk (Learn the skill!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation, Box HSPU, or Wall Walk

Advanced – HSPU or Max Distance Walk

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

5 HSPU or 2 Wall Walks

10 Wall Balls (20/14)

15 Pull ups
-Scaled-

13 Min AMRAP:

5 Pike Push Ups or DB Strict Press (25/15)

10 Wall Balls (14/10)

15 Jumping Pull Ups or Ring Rows

read more →

9/1/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Inch Worms

10 Alt. Windmills

10 Light KB Swings

Then 2 Rounds 5 Reps w/ Empty Bar:

Sumo-Stance RDL

Sumo-Stance Good Morning

Sumo Deadlift (3-3-3-3)

Metcon (Time)

For Time:

5 Rounds:

20 KB Swings (70/53)

20 Up-Downs
-Scaled-

5 Rounds:

20 KB Swings (26/18)

10 Up-Downs

read more →

8/31/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

read more →

8/14/21 CrossFit Gym Cherry Hill, NJ

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 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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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.

read more →

8/10/21 CrossFit Training New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

read more →

8/4/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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.

read more →

7/29/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

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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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

read more →

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)

read more →

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

read more →

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.

read more →

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

read more →

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)

read more →

4/14/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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*

read more →

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.

read more →

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)

read more →

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)

read more →

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

read more →

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

View Public Whiteboard

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

read more →

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)

read more →

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.

read more →

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-

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 + 2 + 2, use as a warm up + building in weight)

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

B1: Sntach Grip Push Press (3 x 5, focusing on dip and push.)

read more →

4/1/21 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

5 Up-Down Dog

10 Paused Jump Squats

5 KB Deadlifts (:03 eccentric)

Then 2 Rounds:

3/3 SA KB Push Press

3/3 SA KB Front Squat

3/3 SA KB Swing

Then 1 Round w/ Empty Bar:

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

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

Metcon (Time)

3 Rounds:

400m Run

21 KB Swings (70/53)

6/6 SA KB Thruster
-Scaled-

3 Rounds:

200m Run

16 KB Swings (26/18)

6/6 SA KB Thruster

read more →

3/31/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Up-Downs

5/5 Split Squat

5 Slow Push Ups

10 Alt. Lunges

Then, 1 Round w/ Empty Bar:

7 Clean High Pulls

7 Muscle Cleans

10 Alt. Elbow Punches

7 Hang Power Cleans (pause just below knee)

Front Rack Lunge (3 x 8 AHAP)

Metcon (AMRAP – Rounds and Reps)

12 Min EMOM:

MIN 1 – 1 Burpee Over Bar + Max Power Cleans (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 12.

MIN 12 – 12 Burpees Over Bar + Max Power Cleans

*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.
-Scaled-

12 Min EMOM:

MIN 1 – 1 Up-Down + 4 Power Cleans (95/65)

MIN 2 – 2 Up-Downs + 4 Power Cleans

MIN 3 – 3 Up-Downs + 4 Power Cleans

MIN 4 – 4 Up-Downs + 4 Power Cleans

…and so on until Round 12.

MIN 12 – 12 Up-Downs + 4 Power Cleans

read more →

3/30/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

5 Inch Worms

6/6 ½ Kneeling Bottoms Up KB Press (light)

5 Up/Down Dog

2 Wall Walks

Then 2 Rounds w/ Bar:

5 Deadlifts (Pause @ knee both directions)

5 Good Mornings

Handstand Push-ups (Learn the skill!)

*If Proficient, practice Kipping HSPU (3 x 5-10)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
-Scaled-

21-15-9

Deadlift (95/65)

HSPU or Seated DB Strict Press (20/15)

OR

15-12-9

Deadlift (95/65)

HSPU or Seated DB Strict Press (20/15)

read more →

3/29/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 JJ

10 “Partner” Sit Ups

Partner SU Race!

Then 2 Rounds:

5 RDL (:03 eccentric)

5 Pendlay Row (pause :02 @ chest)

:20 Hollow Hold

Pendlay Row (4 x 5 AHAP)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
-Scaled-

25-20-15-10-5

Double Unders

50-40-30-20-10

Sit Ups

OR

50-40-30-20-10

Single-unders or Plate Hops

Sit-ups

OR

50-40-30-20-10

Single-unders or Plate Hops

25-20-15-10-5

Sit-ups

read more →

3/28/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

20 Alt. High Plank Shoulder Taps

Then 3 Rounds (:20 ON | :10 OFF)

DB/BP Sumo DL

DB/Backpack Hang Clean

DB/Backpack Strict Press

Sit Ups

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Single DB/Backpack Push Press

1:00 – Single DB/Backpack Sumo Deadlift High Pull

1:00 – Up-Downs

1:00 – Mountain Climbers

1:00 – Sit Ups

-Rest 1:00 b/t Sets-

Finisher

3 Rounds:

:30 Side Plank (L)

:30 Side Plank (R)

:30 Alt High Plank Shoulder Taps

-Rest 1:00 b/t Rounds-

read more →

3/27/21 CrossFit Open Workout 21.3 + 21.4

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

5 Push Up to Down Dog

10 Paused Jump Squats

Then 2 Rounds:

5 Scap Pull Ups or Ring Rows

5 Kipping Swings or Hollow Rocks

5 K2E

5 Pull Ups or Ring Rows

Then 2 Rounds:

3 RDL

3 Muscle Clean

6 Alt. Elbow Punches

3 Thrusters

3 Jerks

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

read more →

3/26/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 4 Min AMRAP:

25ft FWD Crab Walk

10 Hollow Rocks

25ft REV Crab Walk

10 Front Jacks

Metcon (No Measure)

10 Min EMOM:

MIN 1 — AMRAP of 4 Up-Downs + 4 Alt. Sit Throughs

MIN 2 — Row, Bike, or Run (Moderate Effort)

-Rest 3:00-

10 Min EMOM:

MIN 1 — AMRAP of 4 Tuck Ups + 4 Alt. Lunges

MIN 2 — Row, Bike, or Run (Moderate Effort)
Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 21.3 tomorrow!

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 →

3/25/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 PT

10 ATW

5 Burpees

5 KB Swings

Then 2 Rounds w/ Empty Bar:

3 RDL

3 Muscle Cleans

10 Alt. Elbow Punches

3 Push Press

3 Push Jerks (hold dip!)

Push Press + Push Jerk (2 + 1)

Build to a Moderate-Heavy load of (2 + 1)

Metcon (Time)

IN TEAMS OF 2…

For Time (20:00 cap)

1 Mile Run** (together!)

60 Push Jerk (115/80)

60 KB Swing (53/35)

60 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. Total reps must be completed.

**All running must be completed together.
-Scaled-

IN TEAMS OF 2…

For Time (20:00 cap)

800m Run** (together!)

40 Push Jerk (65/55)

40 KB Swing (26/18)

40 HRPU or Assisted Push Ups

read more →

3/24/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 JJ

5 Inch Worms

10/10 Single Leg Glute Bridge

10 Alt. Cossack Squats

Then 2 Rounds 5 Reps w/ Empty Bar:

RDL (:03 eccentric)

Deadlift (pause @ knee in both directions)

Halting Deadlift (3 x 5 @ 80% of 1RM)

Focus: Push the bar away from the floor, lats and back remain tight, remain over the bar.

https://www.youtube.com/watch?v=0LrH7uHRGxI

Metcon (AMRAP – Rounds and Reps)

9 Min ARMAP:

5 Deadlifts (225/155)

12 Up-Downs

12 Box Jumps (30/24)
-Scaled-

9 Min ARMAP:

5 Deadlifts (135/95)

12 Up-Downs

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

read more →

3/23/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 High Knees

30 Butt Kicks

“Partner” Single Under Race!

Then, 2 Rounds 3 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

OH Squats

Hang Power Snatch

Snatch Balance

Snatch + Hang Power Snatch (15 min to build to a challenging (1+2))

Metcon (Time)

Buy in: 400m Run

Then, 4 Rounds:

15 Wall Balls (20/14)

30 Double Unders

Cash Out: 400m Run
-Scaled-

Buy in: 200m Run

Then, 4 Rounds:

15 Wall Balls (14/10)

15 Double Unders or 30 Single Unders or Plate Hops

Cash Out: 200m Run

read more →

3/22/21 CrossFit Cherry Hill New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

10 Jumping Jacks

5 Up/Down Dog

7 Scap Pull Ups or Scap Ring Row

10 Alt. Groiners

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 (9-7-5-5)

Set 1 – Moderate

Set 2 – Moderate-Heavy

Set 3 & 4 – Heavy (but makeable!)

Metcon (Time)

18-15-12-9

Front Squat (155/105)

Pull Ups
-Scaled-

12-9-6-3

Front Squat (95/65)

Band-Assisted Pull Ups or Ring Rows

read more →

3/20/21 CrossFit Open Workout 21.2

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

10 Push Up to Down Dog

5 Up-Downs

Then 2 Rounds:

10 Alt. Box Step Ups (low box)

5 Box Jumps

5/5 DB Deadlifts

5/5 DB High Pulls

5/5 DB Snatch

Bench Press (3 x 5 @ 80-85%)

*:03 eccentric

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 20-lb. dumbbell, 20-in. box (step-ups permitted)

M: 35-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here

read more →

3/19/21 Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 High Knees

30 Jumping Jacks

30 Butt Kicks

Then, 4 Min EMOM:

5 Push Ups + 5 Sit Ups + 5 Alt. Lunges

Metcon (No Measure)

10 Min EMOM:

MIN 1 — AMRAP of 4 Jumping Jacks + 4 Alt. Skier Jumps

MIN 2 — Row, Bike, or Run (Moderate Effort)

-Rest 3:00-

10 Min EMOM:

MIN 1 — AMRAP of 4 Sit-ups + 4 Seated Press*

MIN 2 — Row, Bike, or Run (Moderate Effort)

*Use DB, KB, or weighted backpack!
Break a nice, easy sweat, but don’t overdue it….CrossFit Open Workout 21.2 tomorrow!

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 →

3/18/21 Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

15 Paused Jump Squats

Then, 2 Rounds:

5 RDL (:03 Eccentric)

5 High Pulls

5 Muscle Snatch

5 OH Squats

*Use barbell, DB, KB, or weighted backpack!

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

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

3 sets of complex with no misses.

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

*No Barbell? Substitute Single Arm DB or KB Snatches (be sure to complete reps on both arms)! Or grab a broomstick or PVC and really perfect your technique!

Metcon (Time)

5 Rounds:

12 Deadlifts

9 Hang Power Snatch

6 Burpees Over Item

*Use barbell, DB, KB, or weighted backpack! If not using barbell, perform 9 Alt. Hang Snatch.
-Scaled-

5 Rounds:

12 Deadlifts

9 Hang Power Snatch

6 Up-Downs

read more →

3/17/21 At-Home Workout!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Jump Rope

Then, 2 Rounds:

5 Inch Worms

5 Hollow Hold-to-Superman

10 Sumo RDL*

5/5 Single Arm Swings**

*Use barbell, DB, KB, or weighted backpack!

**Use DB, KB, or weighted backpack!

Double-Unders (10 Minutes of DU practice!)

Metcon (Time)

Buy in: 800m Run

Then, 5 Rounds:

36 Double Unders

18 DB/KB/BP Swings

9 Hollow Rocks

Cash Out: 800m Run
-Scaled-

Buy in: 400m Run

Then, 5 Rounds:

36 Single Unders or Plate hops, or 18 Double Unders

18 DB/KB/Backpack Swings

9 Hollow Rocks

Cash Out: 400m Run

read more →

3/16/21 – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 2 Rounds:

30 Mountain Climbers

10 Alt. Cossack Squats

10 Bootstrappers

5/5 Single Leg RDL*

*Use barbell, DB, KB, or weighted backpack!

Back Squat (3-3-3-3)

*No barbell? Perform DB/KB/Backpack Goblet Squats!

4 x 6 AHAP @ 3231

Metcon (Time)

3 Rounds (8:00 Time Cap):

30 Single DB/KB/Backpack Front Squats (35/25)

30 Up-Downs
-Scaled-

3 Rounds (8:00 Time Cap):

20 Single DB/KB/Backpack Front Squats (25/20)

20 Up-Downs

read more →

3/15/21 GYM CLOSED – HOME WORKOUT!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 2 Rounds 5 Reps w/ item of choice:

RDL (:03 eccentric)

Bent Row (two-handed)

High Pulls

Push Press

*Use barbell, DB, KB, or weighted backpack!

Power Clean (4 x 3 @ 75-80% of 1RM)

*If using barbell, 80% of 1RM Power Clean.

*If using KB or DB, perform 10 Min EMOM: 3/3 single-arm Power Cleans AHAP.

*If using weighted backpack, perform 10 Min EMOM: 3 two-handed Power Cleans AHAP.

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

250m Row or 200m Run

12 Power Cleans*

250m Row or 200m Run

12 Ground-to-Overhead*

*Use barbell, DB, KB, or weighted backpack!

(AMRAP = As Many Round or Reps as Possible)

Finisher

5 Min EMOM:

30 Russian Twists + Max Tuck Hold

(EMOM = Every Minute on the Minute)

read more →

3/14/21 CrossFit Sunday Sweat Home-WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Warm Up:

2:00 Cardio Choice

into…

3 Min AMRAP:

2 Sit-Ups

2 Push-Ups

2 Alt Spidermans

Then, 2 Rounds:

5/5 DB Deadlift

5/5 DB High Pulls

5/5 DB Hang Muscle Snatch

Metcon (AMRAP – Rounds and Reps)

2 SETS*

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 Sets-

*Each Set is 12:00 total working time

read more →

3/13/21 CrossFit Open Workout 21.1

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Team Jumping Jacks

5 Up/Down Dog

2 Rounds:

200m Run

7 Burpees

25 Single Unders

7 Light DB Push Press

Double-Unders (Learn the skill!)

Handstand Push-ups (Learn the skill!)

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here

read more →

3/12/21 CrossFit Home WOD!

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 KB/DB Swings + 4 Air Squats

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

read more →

3/11/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Jog

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

5/5 Split Squats w/ Light DB

10 Tuck Ups

Then, 2 Rounds:

6 “Partner” Push Ups

-Rest :30-

:15 Bottom of Push Up Hold (just above floor, elbows tight!)

Floor Press (3 x 10-12 AHAP)

*Alternating SA Presses. Non-working DB remains at extension.

Metcon (Time)

4 Rounds:

12 Alt. Box Step Overs (50/35) (20/18)

100m Run

12 V-Ups

100m Run

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

4 Rounds:

12 Alt. Box Step Overs (20/15) (18/12)

100m Run

12 Tuck Ups

100m Run

(Rest 1:00 b/t Rounds)

read more →

3/10/21 CrossFit for Beginners NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Up/Down Dog

20 PT

10 ATW

10 PVC Back Squats (pause :02)

1:00 Jump Rope

Then, 1 Rounds 5 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 (5-5-3-3)

*Tempo @ 31X1

Metcon (Time)

5 Rounds:

10 Overhead Squats* (95/65)

3 Muscle Ups or Burpee Pull Ups

50 Double Unders

*Choose load that allows you to complete unbroken sets.
-Scaled-

5 Rounds:

6 Overhead Squats* (45/35)

8 Pull Ups or Jumping Pull Ups or Ring Rows

25 Double Unders or 50 Single Unders

*Choose load that allows you to complete unbroken sets.

read more →

3/9/21 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

30 JJ

1:00 Wrist/Front Rack Stretch

Then, 2 Rounds w/ Empty Bar:

3 RDL

3 Clean High Pulls

3 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans

Clean Pull + Power Clean (Build to a heavy set of (1+2).)

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

1 Mile Run

then…

AMRAP:

3 Power Cleans (175/125)

3 Up-Downs Over Bar
-Scaled-

ON A 15:00 RUNNING CLOCK…

800m Run

then…

AMRAP:

3 Power Cleans (95/65)

3 Up-Downs

read more →

3/8/21 CrossFit Classes South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

6 Min EMOM:

MIN 1 – :15 Air Squat + :15 Jump Squats + :15 Squat Hold

MIN 2 – :15 Alt. High Plank Shoulder Taps + :30 High Plank

MIN 3 – :30 Banded Pull Aparts + :15 Band Upright Rows

Then 1 Round:

8/8 Half Kneeling Bottoms Up KB Press

5/5 Stand-to-Base

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

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

20 Min AMRAP:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats

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

IN TEAMS OF 2…

20 Min AMRAP:

50 Pull-Ups or Ring Rows

50 Push-Ups (box/bench)

50 Sit-Ups

50 Air Squats

read more →

3/7/21 CrossFit Sunday Sweat Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Cardio Choice

into…

4 Min AMRAP:

8 Alt. Sit Throughs

8 Sit-ups

8 DB Floor Press

Then…

3 SETS (:30 ON / :15 OFF)

Bird Dogs

-1:00 Rest-

3 SETS (:30 ON / :15 OFF)

Supermans

Metcon (AMRAP – Reps)

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 DB Toe Taps

-1:00 Rest-

ON A 3:00 RUNNING CLOCK

Max Single DB Burpees

read more →

3/6/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

10 Alt. Windmills

5 Scap Pull Ups or Scap Ring Rows

5 Kipping Swings or Hollow Rocks

10 Alt. Groiners

5 Pull Ups or Ring Rows

Then 1 Round w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

5 Front Squats (:03 eccentric)

5 Hang Power Cleans (Pause :02 @ knee)

5 Hang Cleans

Clean + Hang Clean (3 x (1+1) @ 80-90% of 1RM Hang Clean)

*Pause @ knee both reps!

Metcon (Time)

IN TEAMS OF 2…

8 ROUNDS FOR TIME*

12 Hang Power Cleans (135/95)

6 Bar Muscle-Ups or 12 Pull Ups

*Partner 1 performs a full round while Partner 2 performs 16 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 16 Sit-Ups.
-Scaled-

8 ROUNDS FOR TIME*

12 Hang Power Cleans (65/55)

6 Pull Ups or Jumping Pull Ups

*Partner 1 performs a full round while Partner 2 performs 10 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 10 Sit-Ups.

read more →

3/5/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 3 Rounds:

3 Up-Downs

5/5 SA DB Deadlift

5/5 SA DB Upright Row

5/5 SA DB Bent Row

:20 Hollow Hold

Metcon (AMRAP – Reps)

4 Rounds for Max Reps:

1:00 – Alt. DB Swings

1:00 – Single DB Bent Row

1:00 – Single DB Flutter Kicks*

*Hold DB at extension above chest

-1:00 Rest b/t Rounds-

Finisher

5 Min AMRAP:

20 Slow Deadbugs

20 Russian Twists*

*1 Rep = L + R

read more →

3/4/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

15 “Partner” Push Ups

Partner SU race!

Then 2 Rounds w/ Empty Bar:

5 Muscle Cleans

10 Alt. Elbow Punches

5 Thrusters

5 Push Jerks (hold dip!)

Strict Press + Push Press + Jerk (Build to a heavy set of (1+1+1)!)

*Push Jerk

Metcon (AMRAP – Reps)

15 Min EMOM:

MIN 1 – 20 Wall Balls (20/14)

MIN 2 – 60 Double Unders

MIN 3 – Push Ups (RX+ Feet Elevated Decline Push Ups)

(Score is Total Push-Ups)
15 Min EMOM:

MIN 1 – 20 Wall Balls (14/10)

MIN 2 – 30 Double Unders or 60 Single Unders

MIN 3 – Alt. High Plank Shoulder Taps

read more →

3/3/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 JJ

10 Bootstrappers

5 Scap Pull Ups or Scap Ring Rows

5 Kipping Swings or Hollow Rocks

5 K2E

Then, 1 Round w/ Empty Bar:

5 Hang Muscle Cleans

10 Alt. Elbow Punches

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

5 Push Press

5 Back Squats (pause :02)

Back Squat (3 x 3 @ 80-85% of 1RM)

*Pause :02 all reps

Metcon (Time)

EVERY 3:00 x 5 SETS

10 Front Squats (155/105)

15 TTB

10 Up-Downs Over Bar

(Score is slowest time)
-Scaled-

EVERY 3:00 x 5 SETS

10 Front Squats (65/55)

10 K2E or Sit Ups

10 Up-Downs

read more →

3/2/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Up/Down Dog

10 Alt. Lunge & Reach

10 PT

10 ATW

Then 2 Rounds 3 Reps w/ Empty Bar:

Muscle Snatch

Back Squat

BTN Push Press

Snatch Balance

OHS

Snatch Balance + OHS (3 x (2+2) @ 75-85% of 1RM OHS)

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP:

20 Alt. DB Snatch (50/35)

20 Single DB Suitcase Alt. Lunges*

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

*Switch hands after 10 Lunges.
-Scaled-

11 Min AMRAP:

20 Alt. DB Snatch (20/15)

20 Single DB Suitcase Alt. Lunges*

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

*Switch hands after 10 Lunges.

read more →

3/1/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK

20 BK

20 JJ

10 Alt High Plank Shoulder Taps

10 Up-Downs

Then 2 Rounds:

5 HRPU

5/5 Single Leg Glute Bridges

5 RDL (:03 eccentric)

Deadlift (5-5-4-3-3)

Metcon (Time)

FOR TIME (15 min cap):

50 Box Jumps (20/18)

400m Run

50 Hand Release Push-Ups

400m Run

50 Box Jumps
-Scaled-

FOR TIME (15 min cap):

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

200m Run

20 Hand Release Push-Ups

200m Run

30 Box Jumps or Alt. Step Ups

read more →

2/28/21 CrossFit Sunday Sweat! Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

into…

3 Rounds:

30 Single Unders

5 Inch Worms

30 Mountain Climbers

5 Push Ups

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

20 Tuck-Ups

20 Alt. Skier Jumps

20 Double Unders

1:00 Cardio Choice

-Rest 1:00-

12 Min AMRAP:

20 V-Ups

20 Alt. Sit Throughs

20 Alt. Jump Lunges

1:00 Cardio Choice

read more →

2/27/21 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Alt. Lunge and Reach

10 PT

10 ATW

10 Air Squats (pause :02)

10 Burpees

Then 1 Round 5 Reps w/ Empty Bar:

Snatch Grip RDL

Snatch High Pull

Muscle Snatch

OH Squat

Hang Snatch

Snatch Pull + Snatch (Build to a moderate-challenging set of (1+1))

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

16 Min AMRAP:

40 DB Front Squats (50/35)

20 Burpees Over DB

40 Alt. DB Step-Ups (24/20)

20 Burpees Over DB

40 Alt. Pistol Squats

20 Burpees Over DB

*Only 1 partner works at a time. Share reps any way.
-Scaled-

IN TEAMS OF 2…

16 Min AMRAP:

30 DB Front Squats (25/15)

20 Up-Downs

30 Alt. DB Step-Ups (18/12) or Bodyweight Step-Ups

20 Up-Downs

30 Air Squats

20 Up-Downs

read more →

2/26/21 CrossFit Home-WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Cardio Choice

:30 High Plank

10 Alt. Renegade Rows

into…

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

MOVT 1 – DB Deadlift

MOVT 2 – DB Swing

*Both movements = 1 Set (Use light DB!)

Metcon (AMRAP – Rounds and Reps)

WOD:

5 Rounds of…

4 Min AMRAP:

7/7 SA DB Deadlift

20 High Plank DB Pull Throughs

Max DB Swings in remaining time

-Rest 1:00 b/t Rounds-

*Start From the Top w/ Each AMRAP.

read more →

2/25/21 CrossFit for Beginners South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Push Up to Down Dog

10 PT

10 ATW

20 Single Unders

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Strict Press (Hold lockout)

5 Push Press (:03 eccentric)

Double-Unders (Learn the Skill!)

*If proficient, reverse SU/DU!

Metcon (Time)

For Time (15:00 cap):

12-9-6

Shoulder to Overhead (155/105)

50-50-50

Double Unders

(Rest 2:00)

21-15-9

Shoulder to Overhead (115/75)

50-50-50

Double Unders
-Scaled-

For Time (15:00 cap):

12-9-6

Shoulder to Overhead (85/60)

25-25-25

Double Unders

(Rest 2:00)

15-12-9

Shoulder to Overhead (45/35)

25-25-25

Double Unders

*No DUs? 50-50-50 Single Unders.

read more →

2/24/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Up-Downs

5 Scap Pull Ups or Scap Ring Rows

10 Alt. Reverse Lunges

5 Kipping Swings or Hollow Rocks

5 Slow Push Ups

5 Pull Ups or Ring Rows

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Supinated Pendlay Row (:03 eccentric)

Supinated Pendlay Row (3-4 x 6 AHAP)

*:03 eccentric all reps.

Metcon (Time)

3 Rounds:

25 Push Ups

15 Pull Ups

20 Alt. Front Rack Lunges (95/65)
-Scaled-

6 Rounds:

9 Push Ups

7 Band-Assisted or Jumping Pull Ups

8 Alt. Front Rack Lunges (65/55)

read more →

2/23/21 CrossFit near Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Run

10 Alt. Groiners

10 MB Thrusters

:20 Wrist/Forearm Stretch

Then, 1 Round w/ Empty Bar:

7 Clean High Pulls

7 Muscle Cleans

10 Alt. Elbow Punches

7 Hang Power Cleans

4 Push Press

4 Split Jerks (hold split :02)

Power Clean + Split Jerk (Build to a heavy set of (1+2)!)

Metcon (Time)

4 Rounds:

30 Wall Balls (20/14)

400m Run
-Scaled-

4 Rounds:

20 Wall Balls (14/10)

200m Run

read more →

2/22/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Inch Worms

10 Alt. Lunges

15 Jumping Jacks

Then 1 Round:

5/5 Leg Swings

10 Bootstrappers

8 Alt. Cossack Squats

5 Sumo Deadlifts @ 3131 (empty bar)

5 Sumo Good Mornings (empty bar)

Sumo Deadlift (2-2-2-2-2)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

5 Deadlifts (255/175)

10 Box Jump Overs (24/20)

15 Sit-Ups
-Scaled-

12 Min AMRAP:

5 Deadlifts (135/95)

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

10 Sit-Ups

read more →

2/21/21 CrossFit Home WOD – Sunday Sweat!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 2 Rounds:

5 Up-Downs

5 Slow Push Ups

10 Tuck Ups

10 DB Swings

Metcon (AMRAP – Reps)

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

Tabata 1 – Burpee + Extra Push-Up

Tabata 2 – Alt. Single Leg V-Ups

Tabata 3 – Alt. Sit Outs

Tabata 4 – DB Swings

*1:00 Rest b/t Tabatas.

read more →

2/20/21 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 High Knees

5 Up/Down Dog

5 Scap Pull Ups or Scap Ring Row

10 Bootstrappers

5 Kipping Swings or Hollow Rocks

5 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 (3 x 3 @ 85%)

*Pause :02 all reps.

Metcon (Time)

IN TEAMS OF 2…

16 Rounds:

6 Front Squats (155/105)

8 C2B Pull-Ups

*P1 performs a full round while P2 rests. Alternate every round.

*Athlete should choose options to move unbroken.
-Scaled-

IN TEAMS OF 2…

16 Rounds:

6 Front Squats (95/65)

8 Pull-Ups or Jumping Pull Ups or Ring Rows

read more →

2/19/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Jumping Jacks

40 Mountain Climbers

30 Jumping Jacks

20 Hollow Rocks

10/10 Single Leg Glute Bridges

Metcon (Time)

ON AN 8:00 CLOCK…

2:00 Cardio Choice

40 Cross-body Mountain Climbers

30 DB Toe Taps

20 Alt. Jump Lunges

Max Plank Hold in Remaining Time

-Rest 2:00-

ON AN 8:00 CLOCK…

2:00 Cardio Choice

20 Alt. Jump Lunges

30 DB Toe Taps

40 Cross-body Mountain Climbers

Max Plank Hold in Remaining Time

Finisher

5 Sets:

8/8 Slow DB Bent Over Row

8/8 Slow DB Single Arm Floor Press

read more →

2/18/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Inch Worms

5 Kipping Swings

5 K2E

Then 2 Rounds:

5/5 Leg Swings

5 Bootstrappers

6 Alt. Cossack Squats

5 Sumo Deadlifts @ 3131 (empty bar)

5 Sumo Good Mornings (empty bar)

Sumo Deadlift (2-2-2-2-2)

Metcon (Time)

4 Rounds:

15 TTB

10 Deadlifts (225/155)

400m Run
-Scaled-

4 Rounds:

10 K2E or Hollow Rocks

10 Deadlifts (95/65)

200m Run

read more →

2/17/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Partner Burpees

15 Partner Med Ball Cleans

20 Partner Wall Balls

Then 1 Round w/ Empty Bar:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans (Pause :02 @ knee)

5 Hang Cleans

Hang Power clean + Hang Clean (4 Sets @ 85-90% of 1RM Hang Power Clean)

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

5-10-15-20…and so on

Wall Balls (20/14)

DB Hang Cleans (35/20)

HRPU
-Scaled-

13 Min AMRAP:

5-10-15-20…and so on

Wall Balls (14/10)

DB Hang Cleans (20/10)

HRPU or PU to Box/Bench

read more →

2/16/21 CrossFit near Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK, BK, JJ

10 Paused Jump Squats

1:00 Jump Rope

Then, 2 Rounds 5 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 (4 x 3 @ 80-85%)

*Pause :02 all reps.

Metcon (AMRAP – Reps)

4 Rounds:

ON A 4:00 RUNNING CLOCK…

400m Run

10 Power Snatch (135/95)

Max Double Unders in Time Remaining

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

4 Rounds:

ON A 4:00 RUNNING CLOCK…

200m Run

10 Power Snatch (65/55) or Alt. DB Snatch (25/20)

Max Single Unders in Time Remaining

(Rest 1:00 b/t Rounds)

read more →

2/15/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Up-Downs

5/5 Split Squats

5 Scap Pull Ups or Scap Ring Rows

5 Kipping Swings or Hollow Rocks

5 Pull Ups or Ring Rows

Then, 1 Round:

10 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Strict Press (hold lockout :01)

5 Push Press (:03 eccentric)

Strict Press + Push Press (3 x (3+1) @ 75-85% of 1RM Strict Press)

Metcon (Time)

FOR TIME:

40 KB Swings (70/53)

30 Single DB Alt. Step-Ups (50/35) || (24/20)*

20 Pull Ups

10 HSPU (RX+ Strict)

20 Pull Ups

30 Single DB Alt. Step-Ups

40 KB Swings

*DB Can be held in any way above the waist.
-Scaled-

FOR TIME:

40 KB Swings (26/18)

30 Single DB Alt. Step-Ups (25/15) || (18/12)*

20 Jumping Pull Ups or Ring Rows

10 DB Strict Press (25/15) or Box HSPU

20 Jumping Pull Ups or Ring Rows

30 Single DB Alt. Step-Ups

40 KB Swings

read more →

2/14/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 3 Rounds:

5 Single DB RDL (:03 eccentric)

5 Push Ups

5 Inch Worms

5/5 DB Renegade Row*

*Complete 5 rows (L) while right hand rests on floor, then complete 5 rows (R) while left hand rests on floor.

Metcon (Weight)

2 Rounds…

E2MOM x 10 MIN:

10 Single DB Bent Rows

10 Burpees

10 V-ups

-Rest 1:00 b/t Rounds-

Finisher

5 SETS (:20 ON/:10 OFF)

MVMT 1 – Single DB Bicep Curls

MVMT 2 – Single DB OH Tricep Ext

* 1 set = both movements.

read more →

2/13/21 CrossFit Haddonfield Collingswood Marlton Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Alt. Lunge & Reach

Partner Single Under Race!

Then 2 Rounds:

5 HRPU

10 Straight-Leg Sit Ups

10 Jump Squats

10 DB Thrusters

Floor Press (3 x 8-10 AHAP)

*Tempo 22X1

Metcon (Time)

IN TEAMS OF 2…

3 Rounds (20:00 Cap):

60 Double Unders

60 Sit-Ups

400m Team Run

60 Box Jumps (24/20)

60 Wall Balls (20/14)

*P1 works while P2 rests. Split work evenly as needed. Run together.
-Scaled-

IN TEAMS OF 2…

3 Rounds (20:00 Cap):

30 Double Unders or 90 Single Unders

40 Sit-Ups

200m Team Run

40 Box Jumps (18/12)

40 Wall Balls (14/10)

read more →

2/12/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 5 Min AMRAP:

40 Mountain Climbers

30 Alt. Skier Jumps

20 Hollow Rocks

10 Alt. Single DB Up-Downs

Metcon (AMRAP – Reps)

8 Min EMOM:

12 Alt. Single DB Up-Downs

-Rest 1:00-

8 Min EMOM:

MIN 1 – :45 Alt. Single Arm KB/DB Swings

MIN 2 – :45 Mt. Climbers

-Rest 1:00-

8 Min EMOM:

MIN 1 – :45 Alt Single DB Up-Downs

MIN 2 – :45 Alt. Skier Jumps

Finisher

1 Round:

:45 Plank

-:15 Rest-

:45 Side Plank (R)

-:15 Rest-

:45 Side Plank (L)

-:15 Rest-

:45 Plank

-:15 Rest-

1:00 Hollow Hold

read more →

2/11/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 PT

20 ATW

10 Up-Downs

10 Air Squats (slow!)

10 DB Swings

Then, 2 Rounds 5 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 (4 x 4 @ 80-85%)

Metcon (Time)

For Time:

30 DB Devil’s Press (50/35)

(8:00 time cap!)
-Scaled-

(25/15)

read more →

2/10/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Jumping Jacks

5 Push Up To Down Dog

10 Kipping Swings

5 Tuck Ups

1 Wall Walk

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

Clean Pull + Power Clean (3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP:

9 TTB

9 Handstand Push-Ups

9 DB Power Cleans (50/35)

-Rest 1:00-

6 Min AMRAP:

6 TTB

6 Handstand Push-Ups

8 DB Power Cleans (50/35)
-Scaled-

9 Min AMRAP:

9 K2E

9 DB Push Press (20/15)

9 DB Power Cleans (20/15)

-Rest 1:00-

6 Min AMRAP:

6 K2E

6 DB Push Press

6 DB Power Cleans

read more →

2/9/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

20 Single Unders

10 Scap Pull-Ups or Scap Ring Rows

20 Single Unders

10 Kipping Swings or :20 Active Hang

20 Single Unders

10 Kipping Pull Ups or Ring Rows

Then 2 Rounds:

20 Alt. High Plank Shoulder Taps

5/5 KB Deadlift

10 Burpees

5/5 KB Swing

Weighted Pull-ups (3 x 5-8 AHAP)

*:03 Eccentric

Metcon (No Measure)

20 Min EMOM:

MIN 1 – 5 Muscle-Ups

MIN 2 – 40 Double Unders (:50 cap)

MIN 3 – 20 KB Swings (70/53)

MIN 4 – 20 Push Ups

MIN 5 – :50 Single Arm KB Suitcase Hold*

*Switch arms at :25 mark.
-Scaled-

20 Min EMOM:

MIN 1 – 7 Pull Ups or 10 Ring Rows

MIN 2 – 20 Double Unders or 40 Single Unders (:50 cap)

MIN 3 – 20 KB Swings (26/18)

MIN 4 – 20 Push Ups to Bench/Box

MIN 5 – :50 Single Arm KB Suitcase Hold*

*Switch arms at :25 mark.

read more →

2/8/21 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

30 High Knees

10 Bootstrappers

10 Alt. Groiners

5 Paused Jump Squats

10 Hollow Rocks

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 31X1

Front Squat (5-5-5-5)

*Tempo @ 31X1

Metcon (Time)

4 Rounds:

14 Alt. Front Rack Lunges (155/105)

400m Run
-Scaled-

4 Rounds:

14 Alt. Front Rack Lunges (95/65)

200m Run

read more →

2/7/21 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

5/5 DB Deadlifts

10 Alt. Skier Jumps

5/5 DB Swings

25ft Crab Walk

Metcon (AMRAP – Reps)

5 Rounds for Max Reps:

1:00 Air Squats

1:00 Russian Twists

1:00 Alt Sit-Thrus

1:00 KB/DB Swings

1:00 Sit Ups

1:00 Rest

read more →

2/6/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds, :20 ON :10 OFF:

Paused Jump Squats

Up-Downs

Push Ups

Then, 2 Rounds

5 Muscle Clean

5 Hang Power Clean

10 Alt. Elbow Punches

5 Strict Press (hold lockout :01)

5 Push Press (:03 eccentric)

Push Press (5-5-5-5)

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

E2MOM x 16 MINUTES:

20 Alt. Box Jumps (24/20)*

Max Alt. Burpees to Plate (25) in Remaining Time…

*P1 does one Box Jump, P2 completes the next all the way to 20. For the Burpees, P1 does one, P2 completes the next for Max Reps.
-Scaled-

E2MOM x 16 MINUTES:

20 Alt. Box Step Ups (18/12)

Max Alt. Up-Downs to Plate (10) in Remaining Time…

read more →

2/5/21 CrossFit At-Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 2 Rounds:

10 Alt. Groiners

20 Single Unders

10 Bootstrappers

20 Single Unders

10 Hollow Rocks

Metcon (5 Rounds for time)

Every 4:00 for 20:00 (5 sets):

10/10 Split Squats

15 Goblet Squats

20 Alt. Quad Heel Taps (L+R = 1 Rep)

30 Double Unders

Finisher

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB Seesaw Upright Rows

read more →

2/4/21 CrossFit for Beginners Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

5 Scap Pull Ups

5 Kipping Swings

5 K2E (RD2: TTB)

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Snatch Balance (to power position)

Hang Power Snatch

Hang Power Snatch (4 x 3 @ 80-85%)

*Pause :02 knee first rep.

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP:

7 Power Snatches (115/75)

14 TTB

200m Run
-Scaled-

11 Min AMRAP:

7 Power Snatches (65/55)

14 K2E

100-200m Run

read more →

2/3/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 JJ

20 Front Jacks

10 Alt. Groiners

10 Paused Jump Squats

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

3 Push Press

3 Split Jerk (hold dip :02)

Clean + Front Squat + Jerk (15 min to build to challenging load for complex!)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
-Scaled-

DB Grace (30/20)

read more →

2/2/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Inch Worms

10 Up-Downs

Then, Partner Single Under Race!

Then, 2 Rounds 5 Reps w/ Empty Bar:

RDL

Good Morning

Clean High Pull

Tuck Ups

Deadlift (4 x 4 @ 75-85%)

*:03 eccentric all reps

Metcon (Time)

10 Rounds:

25 Double Unders

8 KB Swing (70/53)

12 Sit-Ups
-Scaled-

10 Rounds:

12 Double Unders or 25 Single Unders

8 KB Swing (26/18)

12 Sit-Ups

read more →

2/1/21 CrossFit Training Cherry Hill

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)

10 Alt. Front Rack Lunges (empty bar)

:20 OH Hold (empty bar)

Push Press (5-5-5-5-5)

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 →

1/31/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 9 Min EMOM:

Min 1 – :30 Alt. Reverse Lunges

Min 2 – :30 Alt. High Plank Shoulder Taps

Min 3 – :30 Alt. Sit-Thrus

Metcon (No Measure)

24 Min EMOM:

MIN 1 – Max Lunge(L) + Lunge(R) + Push-Up

MIN 2 – Max Hollow Rocks

MIN 3 – Max Alt. Sit-Thrus

MIN 4 – Max Plank Hold

MIN 5 – Cardio Choice

MIN 6 – Rest

Finisher

5 Min AMRAP:

20 Alt. Lying Heel Taps

10 DB Curl + Press

read more →

1/30/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Bootstrappers

10 Alt. Cossack Squats

10 Hollow Rocks

5/5 Single Leg RDL (Light KB/DB)

Then 2 Rounds:

1/1 Bodyweight Turkish Getup

5 Barbell Good Mornings (:03 Eccentric)

5 Barbell Push Press (:03 Eccentric)

Turkish Get Up (10 min to build to a challenging 1/1)

Metcon (AMRAP – Rounds)

IN TEAMS OF 2…

15 Min AMRAP:

5 Deadlift (225/155)(RX+275/195)

10 Up-Downs

15 Tuck-Ups

*100m Run after each full round

**P1 completes the DL and Up-Down while P2 rests. As soon as P1 gets to the Tuck-Ups, P2 can enter the AMRAP. P1 waits for P2 to finish the Tuck-Ups and then both Partners run the 100m together each round.
-Scaled-

(135/95)

read more →

1/29/21 CrossFit At-Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run, Bike, Row, or Jump Rope

Then 2 Rounds:

20 Alt. High Plank Shoulder Taps

5/5 DB Deadlifts

10 Mt. Climbers

5/5 DB High Pulls

10 Alt. Sit Thrus

5/5 DB Snatches

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

30 Cross-Body Mt. Climbers

10 Alt DB Snatches

1:00 Double Unders

-Rest 2:00-

10 Min AMRAP:

30 Alt. Sit Thrus

20 Russian Twists (L+R= 1 Rep)

1:00 Cardio Choice

read more →

1/28/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Up-Downs

20 Alt. High Plank Shoulder Taps

2 Wall Walks

Then 1 Round:

5 Scap Pull Ups or Ring Rows

5 KB Deadlifts

5 KB Front Squats

10 Kipping Pull Ups or Ring Rows

10 KB Swings

10 Single KB Thrusters

Handstand Walk (Learn the skill!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Handstand Push-ups (Learn the skill!)

Metcon (Time)

9-18-36

HSPU

Pull Ups

Wall Balls (20/14)

KB Swings (70/53)
-Scaled-

9-18-27

Pike Push Up or DB Strict Press (25/15)

Band-Assisted/Jumping Pull Ups or Ring Rows

Wall Balls (14/10)

KB Swings (26/18)

read more →

1/27/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Alt. Groiners

10 Paused Jump Squats

1:00 Jump Rope

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Clean + Front Squat (3 x (1 + 2) @ 85% of 1RM Clean)

Metcon (Time)

4 Rounds:

50 Double Unders

5 Hang Squat Cleans (135/95)(RX+185/135)

16 Box Jump Overs (24/20)

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

4 Rounds:

25 Double Unders or 50 Single Unders

5 Hang Squat Cleans (95/65)

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

(Rest 1:00 b/t Rounds)

read more →

1/26/21 CrossFit Classes Cherry Hill New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Push Up to DD

10 Burpees

10 Scap Pull Ups or :15 Active Bar Hang

Then 2 Rounds:

5/5 DB Bent Row (:03 Eccentric)

:30 High Plank on DBs

5 Kipping Swings

5 K2E (RD2: TTB)

Weighted Push-Up (3 x 8-12 AHAP)

*Rest 2:00 b/t sets

Metcon (No Measure)

20 Min EMOM:

MIN 1 – 10-15 TTB

MIN 2 – 30 Ball Slams (20/14)(RX+40/25)

MIN 3 – 15 Push Ups

MIN 4 – 20 Alt. Renegade Rows (35/25)

MIN 5 – Active Rest (Jog in place)
-Scaled-

20 Min EMOM:

MIN 1 – 10-15 K2E

MIN 2 – 30 Ball Slams (14/10)

MIN 3 – 15 Push Ups to Bench/Box

MIN 4 – 20 Alt. Renegade Rows (15/10)

MIN 5 – Active Rest (Jog in place)

read more →

1/25/21 CrossFit Training Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK, BK, JJ

Then, 2 Rounds:

3 Inch Worms

10 Bootstrappers

10 Tuck Up

5 Sumo RDL (:03 eccentric)

5 SDHP

Sumo Deadlift (Build to a challenging set of 5 reps!)

WOD Warm Up

2 Rounds 5 Reps w/ Empty Bar:

5 Strict Press (hold lockout :01)

5 Push Press (:03 eccentric)

Metcon (Time)

Buy In: 400m Run

Then, 21-15-9…

Shoulder to Overhead (95/65)

Sumo Deadlift High-Pull

Sit-Ups

Cash Out: 400m Run
-Scaled-

Buy In: 200m Run

Then, 15-12-9…

Shoulder to Overhead (65/45)

Sumo Deadlift High-Pull

Sit-Ups or Tuck Ups

Cash Out: 200m Run

read more →

1/24/21 CrossFit Sunday Sweat – Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

3 Min AMRAP:

30 Single Unders

5 Burpees

10 Alt. Sit Outs

2 Rounds:

10 DB RDL

10 DB Swings

5 Tuck Ups

Metcon (AMRAP – Reps)

24 Min EMOM:

MIN 1 – Max DB Swings

MIN 2 – Max Alt. Sit Outs

MIN 3 – Max Alt. High Plank DB Pull-Throughs

MIN 4 – Max Bicycle Crunches*

MIN 5 – Max Cardio Choice

MIN 6 – Rest

*L+R = 1 Rep

read more →

1/23/21 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

20 PT

20 ATW

Then 2 Rounds:

5 Up/Down Dog

10 Alt. Groiners

10 Air Squats @ 2121

Then 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

Hang Power Snatch

BTN Push Press (Snatch-Grip)

OH Squat (pause :02)

Hang Snatch (15 Min to build to heavy single!)

WOD Warm Up

2 Rounds 5 Reps w/ Empty Bar:

Muscle Cleans

Front Squats

Metcon (Time)

IN TEAMS OF 2…

20 Rounds:

3 Front Squats (135/95)

3 Power Snatch

*Alternate every round. Partner 1 completes a round while Partner 2 rests.
-Scaled-

(85/60)

read more →

1/22/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

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 2 Rounds:

5/5 DB Deadlift

5/5 DB Power Clean

5/5 DB Push Press

Metcon (AMRAP – Reps)

5 ROUNDS (:45 ON / :15 OFF)

MOVT 1 – Crossbody Mountain Climbers

MOVT 2 – Single DB Push Press*

MOVT 3 – Alt DB Power Clean

MOVT 4 – Cardio Choice

-Rest 1:00 b/t Rounds-

*Hold DB Across Chest

Finisher

3 Sets:

15 DB Zottman Curls

15 Single DB Bent Rows

-Rest as Needed b/t Sets-

read more →

1/21/21 CrossFit Classes South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Up-Downs

1:00 Jump Rope

10/10 DB Swings

Then, 2 Rounds:

12 Alt. High Plank Shoulder Taps

8 HRPU

10 Hollow Rocks

8 Kipping Swings (RD2: K2E)

:20 Glute Brigde Hold

Floor Press (3 x ME AHAP)

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

75 Double Unders

25 KB Swings (70/53)

20 KB Alt. Reverse Lunges

15 TTB

:30/:30 KB Suitcase Hold
-Scaled-

20 Min AMRAP:

30 Double Unders or 75 Single Unders

15 KB Swings (26/18)

12 KB Alt. Reverse Lunges

15 K2E

:30/:30 KB Suitcase Hold

read more →

1/20/21 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

200m Run

8 Alt. Groiners

8 Push Ups to Down Dog

8 Up-Downs

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Front Squats

5 Push Press (:02 Pause in Dip)

Thruster (15 min to build to a heavy triple!)

Metcon (Time)

For Time:

800m Run

30 Thrusters (115/75)

30 Burpees Over Bar
-Scaled-

400-600m Run

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

30 Up-Downs Over Bar

read more →

1/19/21 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

Then 2 Rounds:

5 Inch Worms

5/5 Leg Swings

5 Bootstrappers

5 RDL @ 3131 (empty bar)

Then, 2 Rounds:

12 Paused Jump Squats

5 Good Mornings (empty bar)

8 Alt. Cossack Squats

Max Height Box Jump (Distance)

Max Height Box Jump

WOD Warm Up

Build to deadlift load for WOD!

Metcon (Time)

3 Rounds:

15 Deadlifts (185/135)

15 Box Jumps (24/20)

Immediately Into…

3 Rounds:

12 Deadlifts (225/155)

12 Box Jumps
-Scaled-

3 Rounds:

10 Deadlifts (95/65)

16 Alt. Step Ups (18/12)

Immediately Into…

3 Rounds:

8 Deadlifts (95/65)

12 Alt. Step Ups

read more →

1/18/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

30 JJ

1 Round:

10 Alt. Reverse Lunges

7/7 DB Swings

5/5 DB Upright Row

1 Round:

10 Alt. Jump Lunges

7/7 DB Hang Power Clean

5/5 DB Strict Press From Split

Then, 1 Rounds w/ Empty Bar:

5 Muscle Clean

10 Alt. Elbow Punches

3 Push Press

3 Split Jerk (Hold Split :02)

Push Press + Split Jerk (3 x (1 +2) @ 80-90%)

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

8 Alt. DB Hang Split Snatch (50/35)

12 Sit-Ups

(Rest 1:00)

3 Min AMRAP:

Max Distance Sprint
-Scaled-

(25/15)

read more →

1/17/21 CrossFit Sunday Sweat! (Home WOD)

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 3 Rounds:

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

10 DB Deadlifts (:03 eccentric)

5 DB High Pulls

5 DB SDHP

5 DB Strict Press

Metcon (No Measure)

15 Min EMOM:

MIN 1 – :50 DB Sumo Deadlift High-Pull

MIN 2 – :50 DB Push Press

MIN 3 – :50 Mountain Climbers

Finisher

6 Min EMOM:

MIN 1 – :30 DB Curl

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

read more →

1/16/21 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

5 Up-Downs

5/5 KB Deadlifts (:03 eccentric)

5/5 KB Swings

5 KB Swings

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

Power Clean (3 x 2 @ 85-90%)

*Pause :02 @ knee first rep

Metcon (Time)

IN TEAMS OF 2…

3 Rounds:

400m Run

30 Power Clean (115/75)

50 KB Swings (70/53)

*Run is completed together. Split work evenly. One partner works while other rests.
-Scaled-

IN TEAMS OF 2…

3 Rounds:

200m Run

20 Power Clean (75/55)

40 KB Swings (26/18)

*Run is completed together. Split work evenly. One partner works while other rests.

read more →

1/15/21 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Jump Rope

Then 2 Rounds:

10 Hollow Rocks

10 Paused Jump Squats

10 Tuck Ups

10 Alt. Cossack Squats

Metcon (AMRAP – Rounds and Reps)

2 Sets:

10 Min AMRAP…

1:00 Cardio Choice

20 Russian Twists (L+R=1 rep)(RX+ 20/10)

40 Double Unders

20 DB Front Squats

20 Alt. Skier Jumps

-2:00 Rest b/t Sets-

Finisher

3 Rounds, :20 ON | :10 OFF

-Leg Raises over DB

-Hollow Flutter Kicks

*1 Round = both movements.

read more →

1/14/21 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Alt. Lunge & Reach

:15 DB Front Rack March (Left Arm)

:15 DB Front Rack March (Right Arm)

:20 Crab Walk…2 steps FWD + 2 steps REV (…repeat)

5 Up-Down Dog

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean

3 Push Press

3 Split Jerk (Hold Split :02)

Split Jerk (3 x 2 @ 80-90%)

Metcon (No Measure)

20 Min EMOM:

MIN 1 – :45 Max Single DB Front Rack Alt. Step-Ups (35/20lb)(24/20″)

MIN 2 – :45 Max Strict Ring Dips

MIN 3 – :45 Plank Hold (RX+ 45/25)

MIN 4&5 – 1:45 ME Run (200m intervals)
-Scaled-

20 Min EMOM:

MIN 1 – :30 Max Single DB Front Rack Alt. Step-Ups (20/15lb)(18/12″)

MIN 2 – :30 Max Box/Bench Dips

MIN 3 – :30 Plank Hold

MIN 4&5 – 1:30 ME Run (100m intervals)

read more →

1/13/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 JJ

10 PT

10 ATW

10 Tempo Air Squats (2121)

Then, 2 Rounds 5 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%)

Metcon (Time)

20-16-12

Alt. DB Squat Snatch (50/35)

Up-Downs Over DB
-Scaled-

20-16-12

Alt. DB Snatch (35/20)

10-10-10

Up-Downs Over DB

read more →

1/12/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 Butt Kicks

10 Push Up to Down Dog

20 “Partner” Up-Downs

10 Scap Pull Ups

Then 2 Rounds:

5 RDL

5 Pendlay Row (:03 eccentric)

5 Pull Ups or Ring Rows

Pendlay Row (3-4 x 7 AHAP)

*Pause at chest all reps!

Metcon (AMRAP – Reps)

5 Min AMRAP:

5 Strict Pull-Ups

7 HRPU

(Rest 2:00)

5 Min AMRAP:

Max Distance Run (100m = 1 rep)

(Rest 2:00)

5 Min AMRAP:

5 Pull-Ups (RX+ C2B)

7 HRPU
-Scaled-

5 Min AMRAP:

5 Band-Assisted Pull Ups or Ring Rows

7 HRPU

(Rest 2:00)

5 Min AMRAP:

Max Distance Run

(Rest 2:00)

5 Min AMRAP:

5 Jumping Pull Ups or Ring Rows

7 HRPU

read more →

1/11/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

“Partner” Plate Race!

Then 2 Rounds:

5 Inch Worms

5/5 Leg Swings

5 Bootstrappers

5 Sumo Deadlifts @ 3131 (empty bar)

Then, 2 Rounds:

12 Tuck Ups

5 Sumo Good Mornings (empty bar)

8 Alt. Cossack Squats

Sumo Deadlift (3-4 x 4 @ 80-85%)

*:03 eccentric all reps!

*No Touch & Go!

Metcon (Time)

3 Rounds:

6 Deadlifts (315/225)

12 V-Ups

72 Double Unders
-Scaled-

3 Rounds:

6 Deadlifts (135/95)

12 Tuck Ups

36 Double Unders/Plate Hops or 72 Single Unders

read more →

1/10/21 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 3 Rounds:

10 Alt. Cossack Squats

10 Hollow Rocks

5/5 Split Squats

5/5 DB Curl

5/5 DB Strict Press

Metcon (AMRAP – Rounds and Reps)

3 Rounds…

9 Min AMRAP:

1:30 Cardio Choice

20 Alt. Jumping Lunges

15 Russian Twist + Tuck-Up*

20 DB Curl + Press

-Rest 1:30 b/t Sets-

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

read more →

1/9/21 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

30 JJ

Then 2 Rounds:

10/10 KB ATW

5/5 KB Halos

5/5 KB Deadlifts

5/5 KB Swings

5/5 KB High Pulls

5/5 KB Push Press

Kettlebell Snatch (Learn the skill!)

*If proficient, build to challenging 4/4.

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

20 Min AMRAP*:

400m KB Farmers Carry (70/53)

100 KB Swings (70/53)

100 Box Jump Overs (24/20)

*P1 works while P2 rests, split work as needed.
-Scaled-

IN TEAMS OF 2…

20 Min AMRAP*:

400m KB Farmers Carry (26/18)

75 KB Swings (26/18)

75 Box Step Overs (18/12)

read more →

1/8/21 CrossFit Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

10/10 Thoracic Rotations

10 Alt Groiners

10 Alt Samson Lunges

3 Rounds:

10/10 Single Arm DB Strict Press

10/10 Single Arm DB Overhead Lunge

20 Deadbugs

Metcon (No Measure)

4 SETS FOR QUALITY:

3/3 DB Turkish Get-Ups

12/12 Tempo Supported DB Row @2121

1:00 DB Front Rack Hold

30 Sit-Ups (RX+ Weighted)

(Rest As Needed b/t Sets)

Finisher

5 Min EMOM:

20 DB Hollow Flutter Kicks

Max V-Ups in Remaining Time…

read more →

1/7/21 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

5 Up/Down Dogs

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

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

5 Push Press

5 Back Squats (pause :02)

Back Squat (Build to a heavy triple!)

Metcon (Time)

FOR TIME:

40 Ball Slams (20/14)

30 Burpees

20 MB Front Squats

5 Wall Walks or 15 Sit Ups

800m Run

5 Wall Walks or 15 Sit Ups

20 MB Front Squats

30 Burpees

40 Ball Slams
-Scaled-

30 Ball Slams (14/10)

20 Up-Downs

20 MB Front Squats

3 Wall Walks or 15 Tuck Ups

400m Run

3 Wall Walks or 15 Tuck Ups

20 MB Front Squats

20 Up-Downs

30 Ball Slams

read more →

1/6/21 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

50 Jumping Jacks

2 Rounds:

10 Alt. Groiners

10 Glute Bridges

10 Kipping Swings

5 TTB, K2E, or Tuck Ups

Then, 2 Rounds w/ Empty Bar:

8 Clean High Pulls

6 Muscle Cleans

10 Alt. Elbow Punches

4 Hang Power Cleans + Front Squat

2 Push Press

2 Split Jerks (hold split :02)

Clean and Jerk (Build to a heavy single!)

Metcon (AMRAP – Reps)

5 Rounds on 3:00 Running Clock…

12 Alt. Pistols

12 TTB

12 Power Cleans (95/65)

Max Thrusters in Time Remaining…

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

5 Rounds on 3:00 Running Clock…

12 Alt. Lunges

12 K2E

12 Power Cleans (65/45)

Max Thrusters Until 2:30 mark…

(Rest 1:00 b/t Rounds)

read more →

1/5/21 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

Then, Partner Single Under Race!

Then 2 Rounds:

10 Alt. High Plank Shoulder Taps

5 Scap Pull Ups or Scap Ring Rows

10 Bootstappers

5 Pull Ups or Jumping Pull Ups (:03 eccentric)

5 Push Up to Down Dog

Weighted Pull-ups (3 x 4-8 AHAP)

*Beginners: Skill…Kipping!

Metcon (AMRAP – Rounds and Reps)

On 10:00 Running Clock…

1 Mile Run

Max Double Unders in Remaining Time…

-Rest 2:00-

15 Min AMRAP:

5 Pull-ups (RX+ Muscle Ups)

10 HRPU

15 Air Squats
-Scaled-

On 10:00 Running Clock…

800-1200m Run

Max Single Unders in Remaining Time…

-Rest 2:00-

15 Min AMRAP:

5 Jumping Pull Ups or Ring Rows

10 Push Ups to Box/Bench

10 Air Squats

1-Mile Run (Time)

Max Effort 1-Mile Run

read more →

1/4/21 CrossFit Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Inch Worms

20 PT

20 ATW

5 Up-Downs

5/5 KB Hang Snatch (light-moderate)

Then 2 Rounds 5 Reps w/ Empty Bar:

Muscle Snatch

Back Squat

BTN Push Press

OHS

Snatch Balance

Snatch Balance (Build to a challenging triple!)

Metcon (Time)

For Time:

10 DB Devil’s Press (50/35)

40 Box Jumps (24/20)

20 DB Devil’s Press

20 Box Jumps

*Load should allow for athletes to be able to complete the first set of Devil’s Press unbroken. 1-2 sets for the second Devil’s Press
-Scaled-

10 DB Devil’s Press (20/10)

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

20 DB Devil’s Press

20 Box Jumps or Alt. Step Ups

*Sub Up-Down for Burpee in Devil’s Press.

read more →

12/31/20 OPEN GYM ONLY – NYE!!!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Jog

Then 7 Reps of each movement in the WOD (excluding run)

*Use light-moderate load for weighted movements.

Metcon (Time)

“Yvonne”

For Time w/ a Partner:

76 Air Squats

76 DB Push Press (2×50/30)

76 Sit-Ups

76 Wall Balls (20/14)

76 Burpees

76 Russian Twists w/ Wall Ball (20/14)

76 Push-Ups

76 KB Swings (53/35)

76 DB Thrusters (2×50/30)

400 meter Run w/ Partner

*Only one partner may work at a time. Must complete in order. Split/Share reps however you’d like!
-Scaled-

For Time w/ a Partner:

76 Air Squats

76 DB Push Press (2×20/15)

76 Sit-Ups

76 Wall Balls (14/10)

76 Up-Downs

76 Russian Twists (no additional weight)

76 Band-Assisted Push Ups

76 KB Swings (26/18)

76 DB Thrusters (2×20/15)

200 meter Run w/ Partner

*Only one partner may work at a time. Must complete in order. Split/Share reps however you’d like!

read more →

12/30/20 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Push Up to Down Dog

20 Alt. High Plank Shoulder Taps

2 Wall Walks

Then, 2 Rounds:

10 Paused Jump Squats

5/5 DB OH Split Squats

Handstand Walk (Learn the skill!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

20 Alt. High Plank DB Taps

21 Single DB Front Squats (35/25)

-Rest 1:00-

3 Min AMRAP:

Max Effort Bottom of Squat Hold (RX+ hold DB)

*Every time you break 3 Burpees

-Rest 1:00-

8 Min AMRAP:

20 DB OH Alt. Lunges (10 Reps L arm, 10 Reps R arm)

21 Single DB Front Squats (35/25)
-Scaled-

*Sub Up-Downs for Burpees

* DB (15/10)

read more →

12/29/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

30 JJ

5 Inch Worms

20 Jump Squats

10/10 SL Glute Bridges

5 DBL DB DL

50 Single Unders

5 DBL DB DL

10 DBL DB Swings

50 Single Unders

Double-Unders (Practice the skill!)

*If proficient, Triple Unders!

Metcon (Time)

FOR TIME:

Buy In: 400m Run

5 Rounds:

15 DB Hang Power Clean (50/35)

50 Double Unders

Cash Out: 400m Run
-Scaled-

FOR TIME:

Buy In: 200m Run

4 Rounds:

15 DB Hang Power Clean (20/15)

50 Single Unders or Plate Hops

Cash Out: 200m Run

read more →

12/28/20 CrossFit Cherry Hill New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK

20 BK

20 JJ

Then, 2 Rounds:

5/5 SA Ring Row

10 PT

10 Air Squats

Then, 2 Rounds 5 Reps w/ empty bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squats (pause :02 in hole)

Hang Power Snatch (hold catch :02)

Power Snatch + Hang Power Snatch + OH Squat (Build to challenging set of (1+1+2))

Metcon (AMRAP – Reps)

3 Rounds:

ON A 5:00 RUNNING CLOCK…

400m Run

10 Power Snatches (135/95)

Max Pull Ups in Remaining Time..

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

3 Rounds:

ON A 5:00 RUNNING CLOCK…

200m Run

10 Hang Power Snatches (65/45) or Alt. DB Snatches (25/15)

Max Jumping Pull Ups or Ring Rows in Remaining Time..

(Rest 2:00 b/t Rounds)

read more →

12/27/20 – CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 3 Min AMRAP:

30 Single Unders

5 Burpees

30 Mountain Climbers

Metcon (No Measure)

3 Rounds:

:30 – Squat Thrusts*

:30 – Lateral Hops Over DB

:30 – Mountain Climbers

1:30 – Cardio Choice

1:00 – Squat Thrusts

1:00 – Lateral Hops Over DB

1:00 – Mountain Climbers

1:30 – Cardio Choice

(Rest 1:00 b/t Rounds)

*From Plank, jump feet up to bottom of the squat. Hands remain on ground the entire time.

read more →

12/26/20 – CLOSED (HOME WOD ONLY!)

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 3 Min EMOM:

10 Jumping Jacks

10 Lunges

10 Air Squats

Then, 2 Rounds:

5 DB RDL

5 DB Muscle Clean

5 DB Front Squats

5 DB Push Press

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

21-15-9

DB Thruster

DB Hang Power Clean

-Rest 3:00-

Repeat! (Pick up where you left off in first AMRAP)

read more →

12/25/20 – Merry Christmas!! (CLOSED – HOME WOD ONLY)

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

ON A 5:00 RUNNING CLOCK:

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

10 Alt. SA DB Bent Rows

Metcon (AMRAP – Reps)

3 Rounds:

1:30 – Max DB Renegade Row

1:30 – Plank Hold

1:30 – Max Double Unders

(Rest 1:30 b/t Rounds)

Finisher

ON A 4:00 RUNNING CLOCK…

Max DB Curls

*Every time you break, perform 10 Hollow Rocks.

read more →

12/24/20 OPEN GYM ONLY – XMAS EVE!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round w/ Light-Moderate load:

100m Run

5 DB Power Cleans

5 DB Push Press

5 Kipping Swings

5 Hanging Knee Raises

5 Wall Balls

5 DB Thrusters

5 Pull Ups

Metcon (Time)

“12 Days of CrossFit”

FOR TIME:

Day 1 – 100m Run

Day 2 – DB Power Clean (50/35)

Day 3 – Burpees

Day 4 – DB Push Press (50/35)

Day 5 – TTB

Day 6 – HRPU

Day 7 – Pull Ups

Day 8 – Wall Balls (20/14)

Day 9 – DB Deadlifts (50/35)

Day 10 – Alt. Bodyweight Lunges

Day 11 – DB Thrusters (50/35)

Day 12 – Muscle Ups

*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 Clean (20/15)

Day 3 – Up-Downs

Day 4 – Push Press (20/15)

Day 5 – K2E

Day 6 – HRPU

Day 7 – Jumping Pull Ups or Ring Rows

Day 8 – Wall Balls (14/10)

Day 9 – Deadlifts (20/15)

Day 10 – Alt. Bodyweight Lunges

Day 11 – Thrusters (20/15)

Day 12 – Burpees

read more →

12/23/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Bootstrappers

10 Alt. Groiners

5 Paused Jump Squats

10 Hollow Rocks

5 Tuck Ups

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (Build to a 2RM!)

Metcon (Time)

For Time:

10-20-30-40

Box Jump Overs (24/20)

Sit-Ups
-Scaled-

10-15-20-25

Box Step Overs (18/12)

Sit-Ups

read more →

12/22/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

30 High Knees

5 Push Up to Down Dog

5 Up-Downs

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Strict Press

Strict Press (Build to a 2RM!)

WOD Warm Up

2 Rounds w/ Empty Bar:

5 Snatch Grip RDL

5 Muscle Snatch

5 Hang Power Snatch

Metcon (AMRAP – Rounds and Reps)

13 Min AMRAP:

400m Run

12 Burpees Over the Bar

6 Hang Power Snatch (95/65)*

*Power Snatch reps increase by 3 every round. 6, 9, 12…
-Scaled-

13 Min AMRAP:

200m Run

12 Up-Downs Over the Bar

6 Hang Power Snatch (65/45) or 12 Alt. DB Snatch (25/15)

*Power Snatch reps remain constant!

read more →

12/21/20 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

1:00 Jump Rope

5 Inch Worms

10 MB Deadlifts

10 Air Squats (pause :02)

1 Round:

1:00 Jump Rope

10 MB Thrusters

10 Up-Downs

1 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Good Mornings (:03 eccentric)

Deadlift (Build to a 2RM!)

Metcon (Time)

4 Rounds:

1:00 – Double Unders

1:00 – DB Up-Downs (35/20)

1:00 – Wall Balls (20/14)

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

4 Rounds:

1:00 – Single Unders or Plate Hops

1:00 – Up-Downs

1:00 – Wall Balls (14/10)

read more →

12/20/20 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Jump Rope

Then 3 Rounds:

8 DBL DB Deadlifts (light!)

8 Sit-ups

8 Up-Downs

8 DBL DB Push Press (light!)

Metcon (Time)

6 Rounds:

3 Min ARMAP…

6 DBL DB G2OH

12 V-Ups

24 Double Unders

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

6 Rounds:

3 Min ARMAP…

6 DBL DB G2OH

12 Tuck Ups

24 Plate Hops or Single Unders

(Rest 1:00 b/t Rounds)

read more →

12/19/20 CrossFit Classes South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Alt. Groiners

10 Bootstrappers

10 Glute Bridges

10 Kipping Swings

5 TTB, K2E, or Tuck Ups

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (1 x ME)

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

Metcon (Weight)

12 Min EMOM:

5 Hang Squat Cleans (155/105)

10 TTB
-Scaled-

12 Min EMOM:

5 Hang Power Cleans (95/65)

10 K2E or Tuck Ups

read more →

12/18/20 CrossFit Home WOD!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 2 Rounds:

20 Alt. High Plank Shoulder Taps

:20 High Plank Hold

10 Bicycle Crunches (L+R = 1 rep)

10/10 SA DB Bent Row

10 Paused Jump Squats

10 Hollow Rocks

Metcon (AMRAP – Reps)

WOD:

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

TABATA 1 – Mt. Climbers

TABATA 2 – Hollow Flutter Kicks

TABATA 3 – DB Renegade Row

TABATA 4 – Air Squats

-Rest 1:00 b/t Tabatas-

read more →

12/17/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 High Knees

20 Butt Kicks

20 JJ

200m Run

Then, 2 Rounds:

10 MB Deadlifts

10 MB Alt. Reverse Lunges

10 Up-Downs

10 Alt. High Plank Shoulder Taps

5 Slow Push Ups

Floor Press (3 x 10-15 AHAP)

Metcon (Time)

FOR TIME:

40 Ball Slams (20/14)

30 Burpees

20 Alt. Single DB Box Step-Overs (50/35)(24″/20″)

5 Wall Walks or 15 Push Ups

800m Run

5 Wall Walks or 15 Push Ups

20 Alt. Single DB Box Step-Over

30 Burpees

40 Ball Slams
-Scaled-

30 Ball Slams (14/10)

20 Up-Downs

20 Alt. Single DB Box Step-Overs (20/15)(“18/12”)

3 Wall Walks or 15 Push Ups

400m Run

3 Wall Walks or 15 Push Ups

20 Alt. Single DB Box Step-Over

20 Up-Downs

30 Ball Slams

read more →

12/16/20 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round (:20 ON, :10 OFF) w/ Jump Rope*

– Single Unders

– Alt. Feet

– Backwards Single Unders

– Double Unders

Then:

10/10 ½ Kneeling Wall Ball Press (slow and steady!)

Then 2 Rounds w/ empty bar:

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean

5 Front Squats (:03 eccentric)

5 Strict Press

5 Push Press (:03 eccentric)

Strict Press (1 x ME)

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

Metcon (AMRAP – Reps)

5 Rounds:

ON A 2:30 RUNNING CLOCK…

10 Push Press(95/65)

15 Wall Balls (20/10)

Max Double Unders in Remaining Time…

-Rest :30 b/t Rounds-

(Score is Lowest Number of Reps)
-Scaled-

5 Rounds:

ON A 2:30 RUNNING CLOCK…

10 Push Press(45/35)

15 Wall Balls (14/10)

Max Single Unders or Plate Hops in Remaining Time…

-Rest :30 b/t Rounds-

read more →

12/15/20 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Field Goals

10 PT

10 Bootstrappers

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

Then, 2 Rounds 5 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 3 @ 80-85%)

*Pause :02 first two reps

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

20 Alt. DB Snatches (50/35)

10 Chest to Bar Pull-Ups

20 DBL DB Suitcase Lunges (50/35)

10 Chest to Bar Pull-Ups
-Scaled-

14 Min AMRAP:

20 Alt. DB Snatches (15/10)

10 Jumping Pull-Ups or Ring Rows

20 DBL DB Suitcase Lunges (15/10)

10 Jumping Pull-Ups or Ring Rows

read more →

12/14/20 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

200m Run

5 Inch Worms

10 Sit Ups

10 KB Deadlifts

1 Round:

200m Run

10 KB Swings

10 Up-Downs

1 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Good Mornings (:03 eccentric)

Deadlift (1 x ME)

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

Metcon (Time)

For Time:

27-21-15-9*

KB Swing (70/53)

Sit Ups

*100m Sprint after each Round.
-Scaled-

For Time:

21-15-12-9*

KB Swing (70/53)

Sit Ups

*100m Sprint after each Round.

read more →

12/13/20 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 3 Rounds:

5 Inch Worms

20 Mt. Climbers

:30 Hollow Hold

5 Bootstrappers

10 V-Ups

Metcon (AMRAP – Reps)

EVERY 4:00 x 5 ROUNDS:

30 Air Squats

20 Alt Sit-Thrus

10 Up-Downs

Max Hollow Rocks

Finisher

5 SETS (:20 ON / :10 OFF)

MVMT 1 – Single DB Hammer Curls

MVMT 2 – Single DB OH Tricep Extension

*Both movements = 1 set.

read more →

12/12/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 1 Rounds:

10 Alternating Forward Lunges

10 Alternating Reverse Lunges

10 Box Step Ups

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans (Pause :02 @ knee)

3 Hang Power Cleans (Hold Catch :02)

Power Clean + Hang Power Clean (3-2-2-1-1)

*Build each set to find a challenging weight for 1 rep of complex.

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

14 Min AMRAP:

7 Hang Power Clean (155/105)

12 Box Jumps (24/20) or 200m Run

:30 Plank Hold

*Gauntlet style, Partner 1 performs the HPC, Partner 2 follows immediately after…following the first partner the whole time. Partners never work on the same station at same time or pass each other.

1 Round = When both partners finish the round.
-Scaled-

IN TEAMS OF 2…

14 Min AMRAP:

7 Hang Power Clean (75/55)

12 Box Jumps or Alt. Step Ups (18/12) or 200m Run

:20 Plank Hold

read more →

12/11/20 CrossFit Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Cardio Choice

Then, 2 Rounds:

10 SA DB Strict Press (R)

10 SA DB Strict Press (L)

10 Single DB Bicep Curls

Then 2 Rounds:

:30 Burpees

:30 Supermans

Metcon (AMRAP – Reps)

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

MVMT 1 – Alt. DB Snatches

MVMT 2 – Burpees

-Rest 1:00-

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

MVMT 1 – DB Strict Press

MVMT 2 – Russian Twists

*Both movements = 1 set.

Finisher

5 Min AMRAP:

20 Flutter Kicks

20 Bird Dogs

-Rest as Needed b/t Sets-

read more →

12/10/20 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round (:20 ON, :10 OFF) w/ Jump Rope*

– Single Unders

– Alt. Feet

– Backwards Single Unders

– Double Unders

Then, 2 Rounds:

10 Scap Push-Ups

5 Push-Up to Down Dog

Then 2 Rounds w/ empty bar:

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean

5 Strict Press

5 Push Press (:03 eccentric)

Strict Press (1 x ME)

1×3 @ 75-80% (Moderate) of 2RM

1×3 @ 80-85% (Mod-Heavy)

1×3+ @ 85-90% (Heavy)*

*As many reps as possible w/o failure…no more than 5 reps.

Metcon (AMRAP – Reps)

20 Min EMOM:

Min 1 – :45 Max Push Press (135/95)

Min 2 – :45 Max Double Unders

Min 3 – :45 Max Push Ups

Min 4 – Rest

(Score is Lowest Round of Reps)
-Scaled-

20 Min EMOM:

Min 1 – :30 Max Push Press (85/60)

Min 2 – :30 Max Single Unders or Plate Hops

Min 3 – :30 Max Push Ups (bench/box)

Min 4 – Rest

read more →

12/9/20 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Inch Worms

Then 2 Rounds:

10 Alt. Reverse Lunges

10 Tuck Ups

10 Alt. Scorpion Stretch

10 Hollow Rocks or :20 Hollow Hold

:30 Low Plank Hold

Then, 2 Rounds w/ Empty Bar:

8 RDL (:03 eccentric)

8 Good Mornings

Deadlift (1 x ME)

1×3 @ 75-80% (Moderate) of 2RM

1×3 @ 80-85% (Mod-Heavy)

1×3+ @ 85-90% (Heavy)*

*As many reps as possible w/o failure…no more than 5 reps.

Metcon (AMRAP – Rounds and Reps)

4 Rounds:

3 Min AMRAP of…

12 Deadlifts (185/135)

24 Sit Ups

(Rest 1:00 b/t Rounds.)

*Start each AMRAP where you left off.
-Scaled-

4 Rounds:

3 Min AMRAP of…

8 Deadlifts (95/65)

16 Sit Ups or Tuck Ups

(Rest 1:00 b/t Rounds)

*Start each AMRAP where you left off.

read more →

12/8/20 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

8 Up-Downs

8 KB Deadlifts

8 Scap Pull-Ups

2 Rounds:

6 Burpees

6 KB Swings

3 Strict Pull-Ups or 6 Ring Rows

Muscle-ups (Practice the skill!)

*Advanced*

2-3 SETS FOR QUALITY:

2-4 Strict Chest to Bar Pull-Ups

2-4 Kipping Chest to Bar Pull-Ups

-Rest-

1-3 Kipping Hips to Bar

1-3 Bar Muscle Ups

*Beginners/Intermediate*

3 SETS FOR QUALITY:

2-4 Kipping Swings

2-4 Kipping Pull Ups

Metcon (Time)

10 Rounds:

3 Muscle-Ups or 6 C2B Pull Ups

6 Burpees to Plate (25)

9 KB Swings (70/53)

*Looking for movements/loads that can be done unbroken!
-Scaled-

10 Rounds:

6 Jumping Pull Ups or Ring Rows

6 Up-Downs to Plate (10)

9 KB Swings (26/18)

read more →

12/7/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

5 MB Deadlifts

5 MB Cleans

15 Partner Wall Balls

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (1 x ME)

1×3 @ 75-80% (Moderate) of 2RM

1×3 @ 80-85% (Mod-Heavy)

1×3+ @ 85-90% (Heavy)*

*As many reps as possible w/o failure…no more than 5 reps.

Metcon (AMRAP – Reps)

ON A 2:00 RUNNING CLOCK

Max Wall Balls (20/14)

-Rest :30-

ON A 2:00 RUNNING CLOCK

400m Run

-Rest :30-

ON A 2:00 RUNNING CLOCK

200m Run

Max Wall Balls

-Rest :30-

ON A 2:00 RUNNING CLOCK

400m Run

-Rest :30-

ON A 2:00 RUNNING CLOCK

Max Wall Balls

(For scoring, 400m run = 10 reps. 200m Run = 5 reps)
-Scaled-

*Wall Balls (14/20)

*Sub 200m Run for 400m Run

*Sub 100m Run for 200m Run

read more →

12/6/20 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Cardio Choice

Then, 2 Rounds:

30 Single Unders

20 Alt. High Plank Shoulder Taps

10 Tuck-ups

4 DB Thrusters (light)

Metcon (No Measure)

20 Min EMOM:

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Alt Sit-Thrus

MIN 3 – :45 Double Unders

MIN 4 – :45 DB Thrusters

Finisher

5 SETS (:20 ON / :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – Alt SA DB Upright Rows

read more →

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

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Inch Worms

10 Scap Pull-Ups

10 Bootstrappers

:15 Active Bar Hang

:15 Top of Ring Dip Hold or High Plank Hold

Then, 2 Rounds w/ Empty Bar:

8 RDL (:03 eccentric)

8 Good Mornings

Deadlift (1 x ME)

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

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

Metcon (Time)

4 Rounds:

10 Deadlifts (225/155)

15 Strict Ring Dips or Push Ups

10 TTB

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

4 Rounds:

10 Deadlifts (95/65)

15 Box/Bench Dips or Push Ups

10 K2E or Lying Leg Raises

Rest 1:00 b/t Rounds.

read more →

12/4/20 CrossFit Home WOD

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope or Jumping Jacks

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

MOVT 1 – Bodyweight Goodmornings

MOVT 2 – Mountain Climbers

*Both movements = 1 Set

Then, 4 Min EMOM:

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

MIN 2 – :45 Single DB Good Mornings

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 SETS

20 DB Hang Cleans or Med Ball Cleans

20 Box Jumps or Alt. Step Ups

Max Mt. Climbers in remaining time…

Finisher

5 Min EMOM:

30 Russian Twists + Max Tuck Hold

read more →

12/3/20 CrossFit Haddonfield Collingswood Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

Then, 3 attempts Partner Single Under Race!

Then 2 Rounds:

5 KB Deadlifts (:03 eccentric)

5 KB Swings

Then 2 Rounds w/ empty bar:

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean

5 Strict Press

5 Push Press (:03 eccentric)

Strict Press (1 x ME)

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

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

Metcon (AMRAP – Reps)

6 Rounds:

ON A 2:00 RUNNING CLOCK…

20 KB Swings (70/53)

5 Burpees Over KB

Max Double Unders in time remaining…

Rest :30 b/t Rounds.
-Scaled-

6 Rounds:

ON A 2:00 RUNNING CLOCK…

20 KB Swings (26/18)

5 Up-Downs

Max Single Unders in time remaining…

Rest :30 b/t Rounds.

read more →

12/2/20 CrossFit Cherry Hill New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

30 High Knees

30 Butt Kicks

30 Mt. Climbers

Then 2 Rounds:

10/10 Split Squats

8/8 SA Arnold Press (light)

6 Alt. Sit-Throughs (slow!)

1/1 Turkish Getup (bodyweight-light)

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

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

400m Run

30 Sit-Ups

20 Alt. Lunges (Bodyweight)

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

20 Min AMRAP:

200m Run

20 Tuck Ups

20 Alt. Lunges or Air Squats

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

read more →

12/1/20 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

10 JJ

8 Jump Squats

6 Push-Up to Down Dog

Then, 2 Rounds 5 reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Snatch Balance (to power position)

Hang Power Snatch

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

*Weight to be used in WOD.

Metcon (Weight)

EVERY :30 FOR 20 MINUTES:

1 Power Snatch (185/130)
-Scaled-

EVERY 1:00 FOR 20 MINUTES*:

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

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

read more →

11/30/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 1 Round:

10 Scap Pull Ups or Ring Rows

10 Scap Push Ups

10 Paused Jump Squats

5 Jumping Pull Ups or Pull Ups

5 Up-Downs

5 Air Squats

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (1 x ME)

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

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

Metcon (Time)

3 Rounds (12:00 time cap):

25 DB Front Squats (50/35)

15 C2B Pull-Ups

10 DB Up-Downs
-Scaled-

3 Rounds (12:00 time cap):

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

15 Jumping Pull-Ups or Ring Rows

10 DB Up-Downs or Bodyweight Up-Downs

read more →

11/29/20 CrossFit Training South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Run, Bike, or Row

Then, 1 Round:

20 Deadbugs

20 Bird Dogs

into…

1:00 Alt. Reverse Lunges

:30 DB RDL

1:00 High Knees

:30 DB High Pull

1:00 Air Squats

:30 DB Hang Power Clean

1:00 Burpees

Metcon (AMRAP – Rounds and Reps)

20 Min ARMAP:

1 DB Front Squat

2 DB Hang Power Clean

3 Burpees

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

1,2,3…2,4,6…3,6,9…etc.

read more →

11/28/20 CrossFit Classes Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

20 PT

20 ATW

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 at knee)

3 Push Press

3 Push Jerk

3 Split Jerk (hold split :02)

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

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

Metcon (Time)

3 Rounds:

10 Push Press (135/95)

20 Box Jumps (24/20)

400m Run
-Scaled-

3 Rounds:

10 Push Press (75/55)

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

200m Run

read more →

11/27/20 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then 2 Rounds:

10 Up-Downs

5 DBL DB Floor Press

:20 High Plank

10 DBL DB Bent Row

5 Push Ups

Metcon (AMRAP – Reps)

18 Min EMOM:

MIN 1 – :45 Push Ups

MIN 2 – :45 DBL DB Deadlifts

MIN 3 – :45 DB Renegade Rows

read more →

11/26/20 CrossFit Happy Thanksgiving!

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 Jumping Jacks

:20 High Plank Hold

20 Alt. Lunge and Reach

20 Crossbody Mt. Climbers

Then 2 Rounds:

5/5 SA DB Deadlift

5/5 SA DB High Pull

5/5 SA DB Snatch

5 Paused Goblet Squats

Metcon (Time)

EVERY 4:00 x 5 Rounds:

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

20 Alt. DB Goblet Lunges

20 Alt. DB Snatches

15 Goblet Squats

Max Plank Hold in remaining time

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11/25/20 CrossFit near Cherry Hill, New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Push Up to Down Dog

20 Alt. High Plank Shoulder Taps

2 Wall Walks

Then 1 Round:

10 MB Deadlifts

10 MB Power Cleans

10 MB Front Squats

10 MB Push Press

10 Wall Balls

Handstand Walk (10 Minute practice!)

*Progressions*

Beginner – Pike Walk or HS Hold

Intermediate – Box Rotation or Wall Walk

Advanced – Max Distance Walk

Metcon (Time)

“TRYPTOPHAN”

7 Rounds:

11 Handstand Push-Ups or HRPU (RX+ Weighted Push Up)

26 Wall Balls (20/14)

20 Burpees
-Scaled-

7 Rounds:

11 Push Ups (using box/bench)

16 Wall Balls (14/10)

10 Up-Downs

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11/24/20 CrossFit Cherry Hill NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope

10 “Partner” Sit Ups

Then, 3 attempts Partner Single Under Race!

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

10 Alt. Elbow Punches

3 Hang Power Cleans (Pause :02 @ knee)

3 Hang Power Cleans (Hold Catch :02)

Hang Power Clean + Power Clean (4 sets @ 80-90% of max Power Clean)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

30 Sit Ups

10 Hang Power Cleans (135/95)

50 Double Unders

15 Sit Ups

5 Hang Power Cleans

25 Double Unders
-Scaled-

15 Min AMRAP:

20 Tuck Ups

10 Hang Power Cleans (80/55)

50 Single Unders or 25 DU Taps

10 Tuck Ups

5 Hang Power Cleans

25 Single Unders or 12 DU Taps

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11/23/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

10 Scap Pull Ups or Scap Ring Rows

20 BK

5 Jumping Pull Ups or Ring Rows

10 Alt. Groiners

5 Pull Ups or Ring Rows

10 Air Squats

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

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

5 Push Press

5 Back Squats (pause :02)

Back Squat (5-5-5-5)

*Controlled eccentric all reps!

Metcon (Time)

2 Rounds:

15-12-9

Front Squats (115/75)

Burpee Pull Ups

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

2 Rounds:

12-9-6

Front Squats (75/55)

Up-Downs

Jumping Pull Ups or Ring Rows

-Rest 1:00 b/t Rounds-

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11/22/20 CrossFit Sunday Sweat!

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Cardio Choice

Then, 2 Rounds:

10 Alt. Groiners

10 Air Squats

10 Alt. Reverse Lunges

Then, 4 Min AMRAP:

10 Hand Release Push-Ups

12 Hollow Rocks

14 Cossack Squats

Metcon (AMRAP – Reps)

21 Min EMOM:

MIN 1 – :50 Max Alt Reverse Lunges

MIN 2 – :50 Max Tuck Ups

MIN 3 – :50 Max KB/DB Swings

Finisher

3 x 50 (15 Hollow Rocks + 35 Flutter Kicks) (Rx+ KB Hollow Rocks)

https://www.instagram.com/p/BbiiqoJDDea/?hl=en&taken-by=functional.bodybuilding

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11/21/20 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

1:00 Jump Rope

Then, 2 Rounds:

10 PT

10 ATW

5 Up-Downs

Then, 1 Round 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Hang Power Snatch

Power Snatch (10 min to build to a challenging set of 5 reps!)

*Weight to be used in WOD.

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

1 Mile Run

into…

1 Round:

200 Double Unders

80 Power Snatch (95/65)

into…

40 Burpees

*Run to be completed together.

*During DU and Power Snatch, P1 works while P2 holds plank. Switch as needed.

*During Burpees, P1 works, while P2 rests.
-Scaled-

IN TEAMS OF 2…

FOR TIME:

800m Run

into…

1 Round:

200 Single Unders

60 Power Snatch (45/35) or Alt. DB Snatch (20/10)

into…

30 Up-Downs

*Run: P1 runs 400m, then P2 runs 400m.

*During SU and Power Snatch, P1 works while P2 holds plank. Switch as needed.

*During Burpees, P1 works, while P2 rests.

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11/20/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

5 Inch Worms

5/5 Staggered Stance Bodyweight Good Morning

8/8 Bodyweight Split Squat

8 Alt. Renegade Rows

Metcon (No Measure)

3 SETS FOR QUALITY:

12/12 Staggered Stance DB Deadlift

10/10 Single Arm DB Bent Row

8/8 DB Bulgarian Split Squats

:30 Max Single DB Curls

-Rest as Needed b/t Sets-

*All movements should be performed without worrying about time! Move slowly and controlled during all reps!

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11/19/20 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

Partner Plate Race!

Then 2 Rounds:

15 Front Jacks

5 Push Up to Down Dog

8 Alt. Box Step Ups

Then 2 Rounds:

5/5 ½ Kneeling Bottoms Up KB Press

5 Push Press (:03 eccentric) (empty)

5 Strict Press (Hold lockout :02) (empty)

Push Press (Build to a heavy double!)

Metcon (Time)

21-15-12-15-21

Push Press (115/75)

Box Jump-Overs (24/20)
-Scaled-

15-12-9-12-15

Push Press (75/55)

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

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11/18/20 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

400m Run

Then 1 Round:

10 Scap Pull Ups or Ring Rows

10 Scap Push Ups

10 Paused Jump Squats

5 Jumping Pull Ups or Pull Ups

5 Push Ups

5 Air Squats

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (Build to a heavy triple!)

*Pause :02 first two reps.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
-Scaled-

20 Min EMOM:

5 Jumping Pull Ups/Ring Rows

10 Bench/Box Push Ups

10 Air Squats

– :30 rest –

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11/17/20 CrossFit near Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Mt. Climbers

10 Med Ball Deadlifts

10 Alt. Elbow Punches (empty bar)

5 Good Mornings (empty bar)

Then, 2 Rounds:

8 Med Ball G2OH

5 RDL (empty bar)

5 Hang Power Cleans (hold catch :02) (empty bar)

Power Clean (2-2-2-2)

*Pause :02 @ knee first rep.

Metcon (AMRAP – Reps)

EVERY 3:00 x 12 MIN (4 SETS):

8 Power Clean (155/105)

24 Ball Slams (20/14)

Max Sit Ups in remaining time…
-Scaled-

EVERY 3:00 x 12 MIN (4 SETS):

8 Power Clean (75/55)

18 Ball Slams (14/10)

Max Sit Ups in remaining time…

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11/16/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 “Partner” Wall Balls

Then 2 Rounds:

5 Inch Worms

5/5 Leg Swings

5 Bootstrappers

5 Sumo Deadlifts @ 3131 (empty bar)

Then, 2 Rounds:

:20 Hollow Hold

5 Sumo Good Mornings (empty bar)

8 Alt. Cossack Squats

Sumo Deadlift (5-4-3-2-2-1)

Metcon (Time)

4 Rounds:

5 Deadlifts (225/155)

10 Burpees Over Bar

20 Wall Balls (20/14)
-Scaled-

4 Rounds:

5 Deadlifts (95/65)

10 Up-Downs Over Bar

15 Wall Balls (14/10)

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11/15/20 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 2 Rounds:

30 Single Unders

5 Burpees

30 Mountain Climbers

Then, 3 Min AMRAP:

8 Inch Worm + Pike Thigh Tap*

16 Hollow Rocks

-Rest 1:00-

Then, 3 Min AMRAP:

8 Inch Worms + Push-Up

16 V-Ups

*Walk hands out to top of Push-up, send hips up to a Pike, + tap opposite thigh (R) + (L), then stand.

Metcon (No Measure)

2 Rounds:

E2MOM x 10 MINUTES:

10 HSPU or Push Ups

10 Up-Down + Tuck Jump

10 Hollow Rocks

-Rest 1:00 b/t Rounds-

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11/14/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

30 JJ

10 Alt. Lunge & Reach

Then 2 Rounds:

5 Hollow Hold-to-Superman

5 V-Ups

5 Kipping Swings

5 K2E

Then 2 Rounds 5 Reps w/ empty bar:

RDL

Clean High Pulls

Muscle Clean

Front Squats

Hang Power Clean (Pause :02 at knee)

Clean Pull + Clean (3 x (2 + 1) @ 85-90% of max clean)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

12 DB Power Cleans (50/35)

8 TTB

6 Alt. DB Box Step-Ups (24/20)

-Rest 1:00-

Repeat, 6 Min AMRAP!

*Start the second AMRAP where you left off in the first.
-Scaled-

8 Min AMRAP:

12 DB Power Cleans (20/15)

8 K2E

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

-Rest 1:00-

Repeat, 6 Min AMRAP!

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11/13/20 CrossFit Haddonfield, Collingswood, Cherry Hill

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, 2 Rounds:

5/5 SA DB Sumo Deadlifts

5/5 SA DB Front Squats

5/5 SA DB Push Press

Metcon (No Measure)

4 Min EMOM:

12 Alt Single DB Up-Downs

-Rest 1:00-

6 Min EMOM:

MIN 1 – :45 Alt. SA DB Thrusters

MIN 2 – :45 Double Unders

-Rest 1:00-

8 Min EMOM:

MIN 1 – :45 Alt Single DB Up-Downs

MIN 2 – :45 Double Unders

Finisher

1 Set:

:45 Plank

-:15 Rest-

:45 Side Plank (R)

-:15 Rest-

:45 Side Plank (L)

-:15 Rest-

:45 Plank

-:15 Rest-

1:00 Hollow Hold

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11/12/20 CrossFit Classes Cherry Hill, NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 2 Rounds:

10 PT

10 ATW

10 Scap Pull Ups or Ring Rows

5 Pull Ups or Ring Rows

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Strict Press

Snatch Balance

Hang Power Snatch

Snatch (3-3-3-2-2)

Metcon (Time)

3 Rounds:

800m Run

10 Hang Power Snatch (115/80)

12 Pull Ups

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

3 Rounds:

200-400m Run

10 Hang Power Snatch (65/55) or Alt. DB Snatch (20/15)

12 Jumping Pull Ups or Ring Rows

read more →

1/11/20 CrossFit for Beginners Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Inch Worms

10 PT

:20 Hollow Hold

2 Rounds:

10 KB Sumo Deadlift

5 Up-Downs

5 Push-Ups

2 Rounds:

5 KB Swings

5 Burpees

Metcon (Time)

5 Rounds:

30 KB Swings (70/53)

30 Burpees

30 Sit-ups
-Scaled-

5 Rounds:

15 KB Swings (26/18)

15 Burpees or Up-Downs

15 Sit-ups or Dead Bugs

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11/10/20 CrossFit Cherry Hill New Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

100m Run

20 Alt. High Plank Shoulder Taps

5/5 SA DB High Plank Row

Then 2 Rounds:

5/5 ½ Kneeling DB Strict Press

5 Push Press (:03 eccentric)

5 Strict Press (Hold lockout :02)

Strict Press (Build to a heavy double!)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

5 DB Renegade Rows* (50/35)

15 DB Push Press

200m Run**

*L+R = 1 Rep

**Run increases by 100m every round, 200-300-400 etc…
-Scaled-

15 Min AMRAP:

5 DB Renegade Rows* (15/10)

10 DB Push Press

100m Run**

*L+R = 1 Rep

**Run increases by 100m every round, 100-200-300 etc…

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11/9/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

20 HK

20 BK

10 Glute Bridges

10 Alt. Dead Bugs

5 Up-Downs

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

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

5 Push Press

5 Back Squats (pause :02)

Back Squat (Build to a heavy set of 3 reps!)

Metcon (Time)

3 Rounds (10:00 time cap):

20 Up-Downs Over Bar

20 Front Squats (115/75)
-Scaled-

3 Rounds (10:00 time cap):

15 Up-Downs Over Bar

10 Front Squats (75/55) or DB Goblet Squats (25/15)

read more →

11/8/20 CrossFit Sunday Sweat

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 3 Min EMOM:

5 Tuck ups

10 Alt. Lunges

10 Air Squats

Then, 2 Rounds:

5 DB RDL

5 DB High Pulls

5 DB Front Squats

5 DB Hand Squat Cleans

Metcon (AMRAP – Reps)

4 Rounds:

1:00 DB Hang Squat Cleans

-Rest :30-

1:00 Alt. DB Suitcase Reverse Lunges

-Rest :30-

1:00 Alt V-Ups

-Rest :30-

Finisher

Giant Set, Dual DB Curl x 100 Reps

*Complete 100 reps of Dual DB Curl in as few sets as possible, with as little rest in between sets as possible.

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11/7/20 CrossFit Haddonfield, Collingswood, Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

200m Run

Then, 2 Rounds:

30 Jumping Jacks

10 Alt. Box Step-Overs

5 Inch Worms

5 Box Jumps

Then, 2 Rounds w/ Empty Bar:

8 RDL (:03 eccentric)

8 Good Mornings

Deadlift (10 min to build to a challenging set of 5 reps!)

*Weight to be used in WOD.

Metcon (Time)

IN TEAMS OF 2…

FOR TIME:

Buy In:

800m Run

Then…

120 Box Jump Overs (24/20)

80 Deadlifts (225/155)

Cash Out:

800m

*P1 runs 400m then tags P2 for second run. Work in the middle split in any way and in any order between partners…P1 works while P2 rests. For cash-out, P1 runs 400m then tags P2 for second run.

(20:00 time cap)
-Scaled-

*Buy In/Cash Out: 400m Run (200m each partner)

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

*60 Deadlifts (95/65)

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11/6/20 CrossFit Classes Cherry Hill NJ

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

ON A 5:00 RUNNING CLOCK:

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

Metcon (No Measure)

4 Min EMOM:

10-12 Alt Single DB Up-Downs

-Rest 1:00-

6 Min EMOM:

MIN 1 – :45 Alt DB Snatch

MIN 2 – :45 Double Unders

-Rest 1:00-

8 Min EMOM:

MIN 1 – :45 Alt Single DB Up-Downs

MIN 2 – :45 Double Unders

Finisher

1 SET:

:45 Plank

-:15 Rest-

:45 Side Plank (R)

-:15 Rest-

:45 Side Plank (L)

-:15 Rest-

:45 Plank

-:15 Rest-

1:00 Hollow Hold

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11/5/20 CrossFit Training Cherry Hill

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

50 JJ

30 Mt. Climbers

20 Air Squats

Then, 2 Rounds:

10 Scap Pull Ups or Ring Rows

5 KB Deadlifts (:03 eccentric)

5/5 SA KB Bent Row (:03 eccentric)

10 KB Swings

DB SA Bent Over Row (3 x 10/10 AHAP)

*Pause at chest all reps!

Metcon (AMRAP – Reps)

4 Rounds:

ON A 3:00 RUNNING CLOCK…

15 C2B Pull-Ups

20 KB Swings (70/53)

Max Reps Goblet Squat

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

4 Rounds:

ON A 3:00 RUNNING CLOCK…

15 Jumping Pull-Ups or Ring Rows

15 KB Swings (26/18)

Max Reps Goblet Squat or Air Squat

(Rest 1:00 b/t Rounds)

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11/4/20 CrossFit near Philadelphia

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 Field Goals

5 Inch Worms

10 PT

10 Push-ups (:02 eccentric)

Then, 2 Rounds 5 Reps w/ empty bar:

5 Snatch-Grip RDL

5 Muscle Snatch

5 BTN Push Press

5 OH Squats (pause :02 in hole)

5 Hang Power Snatch (hold catch :02)

Overhead Squat (4 x 4 @ 75-85%)

*controlled eccentric!

Metcon (Time)

3 Rounds:

15 Hand Release Push-Ups

25 Power Snatches (75/55)
-Scaled-

3 Rounds:

10 Hand Release Push-Ups

15 Power Snatches (65/45) or Alt. DB Snatches (20/15)

read more →

11/3/20 CrossFit for Beginners

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

30 Single Unders

10 Scap Pull-Ups

10 Hollow Hold to Superman

5/5 SA DB Front Squat

5/5 SA DB Push Press

Toes-To-Bar (Learn the skill!)

-Beginners: K2E (knees-to-elbow)

-Advanced: Kipping K2E + TTB + Pull Up

3 x (3+3+3)

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

read more →

11/2/20 CrossFit South Jersey

Beacon MMA & CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

5 Up/Down Dog

10 Up-Downs

15 Jump Squats

20 Jumping Jacks

Then, 2 Rounds w/ Empty Bar:

8 Clean High Pulls

6 Muscle Cleans

10 Alt. Elbow Punches

4 Hang Power Cleans + Front Squat

2 Push Press

2 Split Jerks (hold split :02)

Clean and Jerk (15 min to build to a heavy single!)

Metcon (Time)

21-18-15

Burpees Over Bar

Hang Power Cleans (155/105)
-Scaled-

15-12-9

Up-Downs Over Bar

Hang Power Cleans (85/60)

read more →

11/1/20 CrossFit Sunday Sweat

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 10 Min EMOM:

Min 1: 8/8 Single-Arm DB Bent Row

Min 2: :30 High Plank Hold

Metcon (4 Rounds for time)

EVERY 3:00 x 4 SETS

2:00 Cardio Choice

10 Alt. DB Renegade Row

-Rest Remaining Time b/t Sets-

read more →

10/31/20 Happy Halloween! (Wear your costume to the WOD!)

Beacon MMA & CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then, 3 Rounds:

10 Single DB Sumo RDL

8 Single DB Front Squat

6 Alt. Single-Arm Up-Down Devil’s Press

4 Burpees

Metcon (Time)

“ELM STREET”

2 Rounds:

10 Devil’s Press (50/35)

400m Run

31 DB Sumo Deadlifts

300m Run

31 DB Floor Press

200m Run

31 DB Front Squats

100m Run

10 Devil’s Press

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

2 Rounds:

10 Devil’s Press (25/15)

200-400m Run

21 DB Sumo Deadlifts

150-300m Run

21 DB Floor Press

100-200m Run

21 DB Front Squats

100m Run

10 Devil’s Press

(Rest 2:00 b/t Rounds)

read more →

10/30/20 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

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Warm-up

3 Rounds:

10 Bodyweight Alt. Lunges

10 Slam Ball Deadlifts

10 Cross Body Mt. Climbers

5 Up/Down Dog

Metcon (3 Rounds for reps)

4 Min AMRAP:

20 Ball Slams

20 Alt. Walking Lunges*

-Rest 1:00-

8 Min AMRAP:

20 Ball Slams

20 Alt. Walking Lunges*

20 Jump Squats

-Rest 2:00-

12 Min AMRAP:

20 Ball Slams

20 Alt. Walking Lunges*

20 Jump Squats

20 Mt. Climbers

*Slam Ball May Be Held Any Way Above The Waist.

(Score is Rounds and Reps for Each)

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10/29/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Jump Rope

10 Partner Sit Ups

Then 2 Rounds:

10 Scap Pull Ups or Ring Rows

10 Alt. Box Step Ups

5 Pull Ups or Ring Rows (:03 eccentric)

5 Box Jumps

Then 2 Rounds w/ Empty Bar:

5 RDL

5 Supinated Pendlay Row (Hold :02 at chest)

Supinated Pendlay Row (4 x 6 AHAP)

*:03 eccentric all reps.

Metcon (Time)

2 Rounds:

50 Double Unders

25 Pull Ups

50 Box Jumps (24/20)

25 Sit Ups
-Scaled-

2 Rounds:

50 Single Unders or 25 DU Taps

25 Ring Rows

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

25 Sit Ups or Flutter Kicks

read more →

10/28/20 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

5 Inch Worms

5 Up-Downs

20 “Partner” Wall Balls

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (4 x 4 @ 75-85%)

*Pause :02 first two reps.

Metcon (Time)

For Time:

150 Wall Balls (20/14)*

*Every minute including 0:00, perform 3 Up-Downs.
-Scaled-

For Time:

100 Wall Balls (14/10)*

*Every minute including 0:00, perform 3 Up-Downs.

read more →

10/27/20 CrossFit Cherry Hill, New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then, 2 Rounds:

10 PT

10 ATW

10 Hollow Rocks

10 Tuck Ups

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch Grip RDL

Muscle Snatch

BTN Strict Press

Snatch Balance

Hang Power Snatch

3 Position Power Snatch (hip, hang above knee, floor) (3 x 1)

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

3 sets of complex with no misses.

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

200m Run

12 Alt. DB Snatch (50/35)

20 Alt. Single-Leg V-Ups
-Scaled-

12 Min AMRAP:

100m Run

12 Alt. DB Snatch (20/15)

20 Tuck Ups

read more →

10/26/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Jumping Jacks

20 Mt. Climbers

10 Bootstrappers

5 Push Up to Down Dog

Then, 2 Rounds w/ Empty Bar:

6 Clean High Pulls

6 Muscle Cleans

10 Alt. Elbow Punches

4 Hang Power Cleans + Front Squat

2 Strict Press

2 Push Press

Clean (12 min to build to a challenging single!)

Metcon (Time)

4 Rounds:

12 Hang Power Clean (135/95)

15 Handstand Push-Ups or Push Ups

-Rest 1:00 b/t Sets-
-Scaled-

4 Rounds:

9 Hang Power Clean (75/60)

12 Push Ups or Seated DB Strict Press (20/15)

-Rest 1:00 b/t Sets-

read more →

10/25/20 CrossFit Sunday Sweat

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

:30 Mt. Climbers

:30 Up-Downs

10 Alt. Groiners

5/5 Single Arm DB Strict Press

Metcon (No Measure)

5 Min EMOM:

:25 DB Strict Press/ :25 DB OH Hold

Immediately into…

5 Min EMOM:

:25 DB G2OH / :25 DB OH Hold

-2:00 Rest-

Then, E2MOM x 14 MINUTES:

7 Up-Down DB Power Clean

7 DB Push Press

Finisher

6 Min EMOM:

MIN 1 – Glute Bridges

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

read more →

10/24/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

“Partner” Plate Race!

Then 2 Rounds:

5 Inch Worms

5/5 Leg Swings

5 Bootstrappers

5 Sumo Deadlifts @ 3131 (empty bar)

Then, 2 Rounds:

:20 Hollow Hold

5 Sumo Good Mornings (empty bar)

8 Alt. Cossack Squats

Sumo Deadlift (4-4-4-4)

Metcon (Time)

21-18-15-18-21

Deadlift (225/180)

Sit Ups
-Scaled-

15-12-9-12-15

Deadlift (95/65)

21-18-15-18-21

Sit Ups

read more →

10/23/20 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

LINE DRILLS (5:00 Time Cap):

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

Then, 400m Run.

Then, 2 Rounds:

10 Scap Push-Ups

5 Tempo Push-Ups (30X1)

10 Tempo Air Squats (30X1)

Metcon (AMRAP – Rounds and Reps)

“PAZ”

ON 6:00 RUNNING CLOCK…

1,000m Run*

Into…

22 Min AMRAP:

23 Air Squats

7 Burpees

14 Push-Ups

Into…

ON 6:00 RUNNING CLOCK…

1,000m Run

*Rest remaining time before AMRAP.

read more →

10/22/20 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

10 “Partner” Wall Balls

Then, 3 x 50,30,20 Single Under Race (Loser owes 5 burpees!)

Then 2 Rounds:

10 Glute Bridges

5 KB/DB Deadlifts (:03 ecentric)

10 Supermans

5 KB/DB Swings

1/1 Bodyweight Turkish Getup

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

Metcon (AMRAP – Reps)

EVERY 3:00 x 18 MINUTES…

30 Wall Balls (20/14)

20 KB Swings (70/53)

MAX Double Unders in Time Remaining
-Scaled-

EVERY 3:00 x 18 MINUTES…

15 Wall Balls (14/10)

15 KB Swings (26/18)

MAX Double Under Taps or Single Unders in Time Remaining

read more →

10/21/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then 1 Round:

10 Scap Pull-Ups or Ring Rows

10 Scap Push-Ups

5 Pull Ups or Ring Rows

5 Push Ups @ 2222

Then 2 Rounds w/ empty bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (Hold catch :02)

3 Position Clean (3 x 1)

-Position 1

-Above Knee

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

3 sets of complex with no misses.

Set 1: Light

Set 2: Moderate

Set 3: Moderate+

Metcon (AMRAP – Rounds and Reps)

ON A 10:00 RUNNING CLOCK…

25 Strict Pull Ups

Then in the remaining time…

2 Rounds:

7 Power Cleans (135/95)

7 Burpees Over Bar

into…

2 Rounds:

5 Power Cleans (155/105)

7 Burpees Over Bar

into…

AMRAP in remaining time of:

3 Power Cleans (185/125)

7 Burpees Over Bar
-Scaled-

25 Band-Assisted Pull Ups or Ring Rows

Power Cleans @ (95/65) remains constant throughout workout.

read more →

10/20/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 HK

20 BK

20 Front Jacks

10 Alt. Dead Bugs

5 Up-Downs

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

5 Muscle Snatch

10 Alt. Elbow Punches

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

5 Push Press

5 Back Squats

Back Squat (6-6-6-6)

Metcon (Time)

8 Rounds (13:00 time cap):

8 Alt. Single DB Up-Downs (50/35)

10 DB Goblet Squats

12 Alt. DB Snatch
-Scaled-

8 Rounds (13:00 time cap):

8 Up-Downs

8 DB Goblet Squats (25/15) or Air Squats

8 Alt. DB Snatch

read more →

10/19/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

Then 2 Rounds:

10 Alt. Box Step Overs

10 Field Goals

Then 2 Rounds w/ empty bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Strict Press

5 Push Press (:03 eccentric)

5 Hang Power Clean

Push Press (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

9 Box Jump Overs (24/20)

6 Push Press (115/75)

200m Run
-Scaled-

15 Min AMRAP:

9 Box Step Overs (18/12)

6 Push Press (75/55)

100-200m Run

read more →

10/18/20 CrossFit Sunday Sweat

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

5 Up/Down Dog

10 Alt. Lunge & Twist

10 Russian Twists

:30 High Plank Hold

10 Mt. Climbers

Metcon (Time)

EVERY 4:00 x 5 SETS

20 Alt. Jump Lunges

15 Goblet Squats

20 Lying Alt. Heel Taps

30 Mt. Climbers

(Score is slowest round)

Finisher

Accumulate 3:00 in L-Sit.

Then, 5:00 practice of Handstand Hold or Wall Walks!

read more →

10/17/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Jump Rope

10 Alt. Lunge & Reach

5 Up-Downs

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Front Squats

5 Push Press

Double-Unders (Learn the skill!)

*If proficient, triple unders.

Metcon (Time)

FOR TIME:

50 Double Unders

30 Box Jumps (24/20)

50 Double Unders

40 Thrusters (75/55)

30 Box Jumps

50 Double Unders

50 Burpee Over Bar

40 Thrusters

30 Box Jumps

50 Double Unders
-Scaled-

25 DU Taps or 50 Single Unders

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

25 DU Taps or 50 Single Unders

25 Thrusters (45/35)

20 Box Jumps or Alt. Step Ups

25 DU Taps or 50 Single Unders

25 Up-Downs Over Bar

25 Thrusters

20 Box Jumps or Alt. Step Ups

25 DU Taps or 50 Single Unders

read more →

10/16/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 3 Rounds:

8 Supermans

10 Hollow Rocks

12 Glute Bridges

Then, 2 Rounds:

10 Paused Jump Squats

5 Light KB Deadlifts

5 Light KB Swings

Metcon (No Measure)

12 Min EMOM:

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Wall Sit

MIN 3 – :45 V-Ups or Tuck-Ups

– Rest 1:00 –

12 Min AMRAP:

1:00 Cardio Choice

20 Air Squats

20 DB/KB Swings

Finisher

5 SETS (:20 ON/ :10 OFF)

MVMT 1 – DB Hammer Curls

MVMT 2 – DB OH Tricep Extensions

*Both movements = 1 Set

read more →

10/15/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

200m Run

20 PT

20 ATW

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 at knee)

3 Push Press

3 Push Jerk

3 Split Jerk (hold split :02)

Push Jerk + Split Jerk (15:00 to build to a challenging load for (2+1))

Metcon (Time)

5 Rounds:

400m Run

12 Push Jerks (155/105)
-Scaled-

5 Rounds:

200m Run

12 Push Jerks (95/65)

read more →

10/14/20 CrossFit Classes Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 JJ

30 Front Jacks

30 Mt. Climbers

Then, 2 Rounds:

10 “Partner:” Push Ups

10 “Partner” Sit Ups

Then, 2 Rounds:

:30 High Plank

5 DB Deadlifts (:03 eccentric)

5 Push Ups @ 2222

5/5 SA DB Bent Row (:03 eccentric)

Floor Press (4 x 12 AHAP )

*(Alt. arms each rep)

*Superset w/ SA DB Bent Row.

DB SA Bent Over Row (4 x 6/6 AHAP)

Metcon (AMRAP – Reps)

12 Min EMOM:

Min 1 – :30 Dual DB Deadlift (85/55)

Min 2 – :45 Sit Ups

Min 3 – :45 Push Ups
-Scaled-

12 Min EMOM:

Min 1 – :30 Dual DB Deadlift (35/25)

Min 2 – :30 Sit Ups

Min 3 – :30 Push Ups

read more →

10/13/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 PT

10 ATW

5 Up-Downs

5 Air Squats

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

OH Squat

Hang Power Snatch

Power Snatch (4 x 2 @ 80-90%)

*Pause :02 at knee both reps!

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

6 Hang Power Power Snatch (95/65)

6 OH Squats (95/65)

9 Burpees Over Bar
-Scaled-

8 Min AMRAP:

6 Hang Power Power Snatch (65/55)

6 OH Squats or Front Squats (65/55)

9 Up-Downs Over Bar

read more →

10/12/20 CrossFit Cherry Hill, Haddonfield, Collingswood

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then, 2 Rounds:

5 Inch Worms

8 Bootstrappers

8 Alt. Groiners

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

5 Muscle Snatch

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 32X1

Front Squat (4 x 3 @ 80-85%)

*:03 eccentric

*:02 pause in bottom

Metcon (AMRAP – Reps)

4 Rounds:

ON A 4:00 RUNNING CLOCK…

400m Run

20 Plate Ground to OH (45/35)

Max Overhead Plate Alt. Lunges in Remaining Time
-Scaled-

4 Rounds:

ON A 4:00 RUNNING CLOCK…

200m Run

15 Plate Ground to OH (15/10)

Max Overhead Plate Alt. Lunges/FR Lunges/BW Lunges in Remaining Time

read more →

10/11/20 CrossFit Sunday Sweat

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Run

Then, 2 Rounds:

10 Glute Bridges

5/5 Single DB Deadlift

10 Hollow Rocks

5/5 Single Arm DB Hang Power Clean

Metcon (AMRAP – Reps)

Tabata Style, 8 Rounds Each (:20 ON / :10 OFF)

TABATA 1 – Alt Sit-Outs

TABATA 2 – Sit-Ups

TABATA 3 – Single Arm DB Power Clean* (50/35)|(15/15)

TABATA 4 – Cardio Choice

-Rest 1:00 b/t Tabatas-

*Alternate arms each round.

Finisher

2 Sets:

:45 High Plank

-:15 Rest-

:45 Side Plank (R)

-:15 Rest-

:45 Side Plank (L)

-:15 Rest-

:45 Low Plank

-:15 Rest-

1:00 Hollow Hold

read more →

10/10/20 CrossFit Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

30 Mt. Climbers

10 Alt. Windmills

10 “Partner” Wall Balls

Then, 2 Rounds 5 Reps w/ Empty Bar:

RDL

Good Mornings

Deadlift (5-4-3-2-2-1)

Metcon (Time)

2 Rounds:

10 Deadlifts (225/185)

20 Burpees Over Bar

30 Wall Balls (20/14)

40 Alt. Box Step-Overs (RX+ 20/14)
-Scaled-

2 Rounds:

5 Deadlifts (95/65)

10 Up-Downs Over Bar

20 Wall Balls (14/10)

30 Alt. Box Step-Overs

read more →

10/9/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 Jumping Jacks

30 Front Jacks

Then, 3 Min EMOM:

7 Burpees into Max Single Unders

Then, 2 Rounds:

:30 High Plank

5 Slow Push Ups

Metcon (No Measure)

24 Min EMOM:

MIN 1 – :45 Push Ups

MIN 2 – :45 Mountain Climbers

MIN 3 – :45 Cardio Choice

MIN 4 – :20 / :20 Side Plank

MIN 5 – :45 Up-Downs

MIN 6 – Rest

read more →

10/8/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

10 Bootstrappers

10 Alt. Groiners

50 Single Unders

Then, 1 Round:

12 Alt. Cossack Squats

8 Air Squats @ 2221

50 Single Unders

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

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

5 Push Press

5 Back Squats

Back Squat (4 x 3 @ 85% of 1RM)

Metcon (AMRAP – Rounds and Reps)

11 Min AMRAP:

6 Alt. DB Snatches (70/50)

12 V-Ups

24 Double Unders
-Scaled-

11 Min AMRAP:

6 Alt. DB Snatches (30/20)

12 Tuck Ups

24 DU Taps or 48 Single Unders

read more →

10/7/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

20 “Partner” Up-Downs

10 Push Up to Down Dog

Then 2 Rounds:

5 RDL (empty bar)

5 Pendlay Row (pause :02 at chest) (empty bar)

5 KB Deadlifts (:03 eccentric)

8 KB Swings

Pendlay Row (4 x 4 AHAP)

*Pause :02 at chest all reps!

Metcon (AMRAP – Reps)

8 Min EMOM:

Min 1 – :45 Burpees to a Plate

Min 2 – :45 Pendlay Rows (135/95)

-Rest 1:00 b/t EMOMs-

8 Min EMOM:

Min 1 – :45 KB Swings (70/53)

Min 2 – :45 Push Ups (RX+ Deficit Push Ups or HSPU)
-Scaled-

8 Min EMOM:

Min 1 – :30 Up-Downs

Min 2 – :30 Pendlay Rows (85/60)

-Rest 1:00 b/t EMOMs-

8 Min EMOM:

Min 1 – :30 KB Swings (26/18)

Min 2 – :30 Push Ups (use box or bench!)

read more →

10/6/20 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

100m Run

10 Med Ball Deadlifts

10 Alt. Elbow Punches (empty bar)

10 Good Mornings (empty bar)

Then, 2 Rounds:

8 Med Ball Cleans

8 Med Ball G2O

5 RDL

5 Hang Power Cleans (hold catch :02)

Power Clean (2-2-2-2)

*Pause :02 at knee both reps!

Metcon (Time)

For Time:

800m Run

60 Ball Slams (20/14)

30 Power Cleans (155/105)

60 Ball Slams

800m Run
-Scaled-

For Time:

400m Run

60 Ball Slams (14/10)

30 Power Cleans (95/65)

60 Ball Slams

400m Run

read more →

10/5/20 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Jumping Jacks

10 Up-Downs

10 Field Goals

5 Paused Jump Squats

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Front Squats

5 Push Press

Thruster (3-3-3-2-2)

Metcon (Time)

21-15-9

Thrusters (115/80)

Burpees Over Bar
-Scaled-

15-12-9

Thrusters (45/35)

Up Downs

read more →

10/4/20 CrossFit Turbocharged Sunday Sweat!

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

Then, 3 Min AMRAP:

3 Sit-Ups

3 Push-Ups

Metcon (No Measure)

2 Rounds:

ON A 10:00 CLOCK…

2:00 Cardio Choice

30 Glute Bridges

20 Weighted Sit-Ups

30 Crossbody Mountain Climbers

20 Alt. Step Ups

30 Alt. SL V-Ups

20 Up-Downs

Max Cardio Choice in remaining time

-Rest 1:00 b/t Rounds-

Finisher

3 Sets:

15 Lying DB Tricep Extensions

15 Supermans (hold :02)

-Rest as needed b/t sets-

read more →

10/3/20 CrossFit Haddonfield Collingswood Marlton Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

30 JJ

30 “Partner” Wall Balls

Then 2 Rounds 5 Reps w/ Empty bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Snatch Balance

Hang Power Snatch

Hang Snatch + OH Squat (12 min to build to a challenging set of (1 + 2))

Metcon (Time)

12 Hang Power Snatch (95/65)

24 Wall Balls (20/14)

200m Run

15 Hang Power Snatch

24 Wall Balls

200m Run

18 Hang Power Snatch

24 Wall Balls

200m Run
-Scaled-

12 Hang Power Snatch (45/35)

12 Wall Balls (14/10)

100-200m Run

12 Hang Power Snatch

18 Wall Balls

100-200m Run

12 Hang Power Snatch

24 Wall Balls

100-200m Run

read more →

10/2/20 CrossFit Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Cardio Choice

Then, 2 Rounds:

8 Alt. Groiners

8 Bootstrappers

8 Alt. Cossack Squats

4 Broad Jumps

Then, 4 Min EMOM:

12 Air Squats + Max Plank Hold

Metcon (AMRAP – Reps)

5 Rounds:

1:00 Max Lunge + Lunge + Squat

1:00 Max Burpee/Up-Down Broad Jumps

1:00 Max Wall Sit

-Rest 1:00 b/t Rounds-

Finisher

5 Min EMOM:

30 Russian Twists + Max Hollow Hold

read more →

10/1/20 CrossFit Training Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

10 PT, 10 ATW

Then, 3 x 50,30,20 Single Under Race (Loser owes 5 burpees!)

Then, 2 Rounds:

10 KB Deadlift

5 Push Press (:03 eccentric)

Then, 2 Rounds:

10 KB Swings

5 Split Jerks (Hold Split :02)

Push Press + Split Jerk (12 min to build to a challenging set of (2 + 2))

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP:

20 KB Swings (70/53)

40 Double Unders

-Rest 1:30-

4 Min AMRAP

16 KB Swings

30 Double Unders

-Rest 1:00-

3 Min AMRAP:

12 KB Swings

20 Double Unders

-Rest 0:30-

2 Min AMRAP:

8 KB Swings

10 Double Unders
-Scaled-

KB Swings (26/18)

*Sub Single Unders for Double Unders

read more →

9/30/20 CrossFit for Beginners South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

5 Inch Worms

8 Up-Downs

10/10 SL Glute Bridge

10 Tuck Ups

Then, 2 Rounds 7 Reps w/ Empty Bar:

RDL

Good Morning

Deadlift + RDL (3 x (3 + 3) @ Challenging Load)

Slow eccentrics!

Metcon (Time)

21-15-9

Deadlifts (225/155)

Burpees Over Bar

V-Ups
-Scaled-

15-12-9

Deadlifts (135/95)

Up-Downs Over Bar

Tuck Ups

read more →

9/29/20 CrossFit Classes near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

10 Scap Push-Ups

10 Bootstrappers

20 Mountain Climbers

Then, 1 Round:

10 Push Ups from Knees

10 Air Squats

10 Tuck Ups

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Clean High Pulls

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

Hang Power Clean (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

4 Hang Power Cleans (135/95)

8 Front Squats

12 Hand Release Push-Ups
-Scaled-

12 Min AMRAP:

4 Hang Power Cleans (75/55)

4 Front Squats

12 Hand Release Push-Ups

read more →

9/28/20 CrossFit Cherry Hill New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

8 Alt. Step-Ups

8 Single DB RDL

8 Single DB Bent Row

16 Lateral Hops over DB

Then, 2 Rounds:

8 Alt. Lunges

8 Frog Hops*

8 Alt. Cossack Squats

8 Alt DB Snatch

*Start in a high plank position, jump the feet to the outside of the hands, jump the feet back into the High Plank.

DB SA Bent Over Row (4 x 8/8 AHAP)

Metcon (AMRAP – Reps)

4 Rounds:

1:00 – Alt. DB Snatch (50/35)*

1:00 – DB Suitcase Reverse Lunge* (Alternate arms each round!)

1:00 – Box Jumps (24/20)

*2 Burpees Every Time Athlete Breaks in Station 1 or 2

Rest 1:00 b/t Rounds
-Scaled-

4 Rounds:

1:00 – Alt. DB Snatch (30/20)

1:00 – DB Suitcase Reverse Lunge (Alternate arms each round!)

1:00 – Box Jumps or Alt. Step Ups (18/12)

(No penalty for breaking in Station 1 or 2)

Rest 1:00 b/t Rounds

read more →

9/27/20 Sunday Home Sweat

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

:30 High Knees

:30 Butt Kicks

Then, (:40 ON | :20 OFF):

Alt. Reverse Lunges

DB Upright Rows

Hollow Hold

Push Up from Knees

Then…

3 Min AMRAP:

20 Seated Leg Raises Over DB

20 Crossbody Mountain Climbers

-Rest 1:00-

3 Min AMRAP:

20 Seated Leg Raises Over DB

20 Supermans

Metcon (AMRAP – Reps)

24 Min EMOM:

MIN 1 – Max Push Up w/ Alt. Reach*

MIN 2 – Max Hollow Rocks

MIN 3 – Max Alt Sit-Outs

MIN 4 – Max High Plank Hold

MIN 5 – Cardio Choice

MIN 6 – Rest

*Perform a push up to the floor, and on way back up extend your arm (alternate each rep) to reach for an object directly in front of you (ex…rig post, wall, KB/DB, etc.). Tap the object and begin next push up.

read more →

9/26/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

10 Min AMRAP w/ Light Single Plate and Slow Tempo:

100m Jog

10 Light Plate Push Press

10 Light Plate RDL

10 Alt. Lunges

10 Curls

Pistols (10 Min to practice skill!)

Metcon (Time)

FOR TIME (25:00 time cap):

200m Plate Run (Athlete Choice)

50 Plate Ground to Overhead

50 Plate Walking Lunges*

200m Plate Run

50 Plate Step-Ups (24/20)

50 Plate Walking Lunges

50 Plate Ground to Overhead

200m Plate Run

-RX(45/25)

-Scaled (15/10)

*Hold Plate in Bear Hug for Lunges

read more →

9/25/20 Home WOD

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Jog/Run

Then, 3 Rounds:

5 Inch Worms

10 Hollow Rocks

10 Jump Squats

10 Mountain Climbers

Metcon (Time)

EMOM Style…Every 3:00 x 6 Sets:

10 Burpees

20 Air Squats

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

(Score is Slowest Set)

*Rest after 30th Mt. Climber until next set.

Finisher

TABATA Style:

4 Sets (:20 ON/ :10 OFF)…

MOVT 1 – Alt. Deadbugs

MOVT 2 – Tuck Hold

*1 Set = both movements

read more →

9/24/20 CrossFit for Beginners Cherry Hill NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

30 Mt. Climbers

10 Deadbugs

10 “Partner” Push Ups

10 “Partner” Sit Ups

Then, 2 Rounds 5 Reps w/ Empty Bar:

Good Mornings

RDL

Deadlift (5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

On a 10:00 Running Clock…

1 Mile Run

Then, 8 Min AMRAP:

5 Deadlifts (225/155)

10 Hand Release Push-Ups

20 Sit Ups
-Scaled-

On a 10:00 Running Clock…

800m Run

Then, 8 Min AMRAP:

5 Deadlifts (115/85)

10 Hand Release Push-Ups

10 Sit Ups

read more →

9/23/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

1:00 Jump Rope

5 Up/Down Dog

10 Up-Downs

15 Jump Squats

20 Jumping Jacks

Then, 2 Rounds w/ Empty Bar:

8 Clean High Pulls

6 Muscle Cleans

10 Alt. Elbow Punches

4 Hang Power Cleans + Front Squat

2 Push Press

2 Split Jerks (hold split :02)

Clean and Jerk (1-1-1-1-1-1)

Metcon (AMRAP – Rounds)

5 Min AMRAP:

25 Double Unders

5 Ground to Overhead (135/95)

-Rest 2:00-

Repeat!

*Pick up where you left off in first AMRAP!
-Scaled-

5 Min AMRAP:

25 Double Taps or 50 Single Unders

5 Ground to Overhead (95/65)

-Rest 2:00-

Repeat!

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9/22/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 Jumping Jacks

10 Up-Downs

Then 2 Rounds:

5 RDL (empty bar)

5 Supinated Pendlay Row (:03 eccentric) (empty bar)

5 KB Deadlifts (:03 eccentric)

8 KB Swings (Light)

Supinated Pendlay Row (4 x 5 AHAP)

*Pause :02 at chest all reps!

Metcon (Time)

5 Rounds:

10 KB Swings (70/53)

1:00 Low Plank

20 Alt. Sit Outs

Rest :30 b/t Rounds
-Scaled-

5 Rounds:

10 KB Swings (26/18)

:30 Low Plank

20 Alt. Sit Outs

Rest :30 b/t Rounds

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9/21/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

20 High Knees

5 Inch Worms

8 Bootstrappers

8 Alt Groiners

8 Alt Cossack Squats

Then, 2 Round w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats @ 3111

Front Squat (3-3-3-3-3)

Metcon (AMRAP – Reps)

5 Min Burpee Test

Rest 3 Min

5 Min EMOM

Sprint 1 Length of Parking Lot
-Scaled-

2 Min Burpee Test

1 Min Rest

2 Min Burpee Test

Rest 3 Min

5 Min EMOM

Sprint 1 Length of Parking Lot

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9/19/20 CrossFit Classes South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

10 “Partner” Wall Balls

10 “Partner” Sit Ups

Then, 3 attempts to race your partner to 50 single unders! (Best out of 3 wins, loser owes 5 burpees!)

Double-Unders (Learn the skill!)

*If proficient, triple unders!

Metcon (AMRAP – Rounds and Reps)

EVERY 5:00 x 5 SETS

400m Run

Then in the remaining time…

AMRAP of:

10 Sit Ups

10 Wall Balls (20/14)

20 Double Unders

*pick up where you left off in previous AMRAP.
-Scaled-

EVERY 5:00 x 5 SETS

200m Run

Then in the remaining time…

AMRAP of:

10 Sit Ups

10 Wall Balls (14/10)

20 Single Unders

read more →

9/18/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1:00 Cardio Choice

100 Single Unders

50 Mountain Climbers

40 Jumping Jacks

20 Hollow Rocks

5/5 SA DB Push Press

5/5 SA DB Power Clean

Metcon (AMRAP – Reps)

5 Sets (:45 ON / :15 OFF):

MOVT 1 – Crossbody Mountain Climbers

MOVT 2 – Single DB Push Press* (50/35)|(25/15)

MOVT 3 – Alt SA DB Power Clean

MOVT 4 – Cardio Choice

-Rest 1:00 b/t Sets-

*Hold DB Across Chest, goblet style.

Finisher

Finisher:

3 Sets:

15 Lying DB Tricep Extensions

15 Supermans

-Rest as Needed b/t Sets-

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9/17/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10 PT

10 ATW

10 Alt. Cossack Squats

10 Tempo Air Squats @ 3111

Then, 2 Rounds:

5 Snatch-Grip RDL

5 Muscle Snatch

5 BTN Push Press

5 OH Squats (pause :02 in hole)

Overhead Squat (3 x 5 @ 70-80%)

*:03 eccentric all reps.

Metcon (Weight)

4 Rounds (for quality):

10 Alt. Front Rack Lunges (135/95)

1:00 Front Rack Hold

10 OH Squats

1:00 OH Hold

*Choose weight that allows you to complete Lunges + FR Hold and OH Squats + OH Hold without dropping. Drop bar and rest between FR Hold and OH Squats.
-Scaled-

(65/45)

Substitute Front Squats for OH Squats.

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9/16/20 CrossFit near Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

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Warm-up

30 High Knees

30 BK

30 JJ

Then, 2 Rounds:

5 Push Ups from Knees

5/5 SA DB Deadlift

5 Push Ups

5/5 SA DB High Pulls

5 Plyo Push Ups

5 Alt. DB Snatches

Floor Press (4 x 10 AHAP)

Metcon (AMRAP – Reps)

15 Min EMOM:

Min 1 – Jumping Jacks

Min 2 – :30 ME Push Ups

Min 3 – Alt. DB Snatch (50/35)
-Scaled-

Alt. DB Snatch (20/15)

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9/15/20 CrossFit Training NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

400m Run

Then, 2 Rounds:

5 RDL (empty)

10 Alt. Elbow Punches (empty)

5 Strict Press (empty)

10 Hollow Rocks

:30 High Plank

Then, 2 Rounds w/ Empty Bar:

5 Muscle Clean

5 Hang Power Clean (hold catch :02)

5 Push Press

5 Front Squats (:03 eccentric)

Clean (4 x 2 @ moderate-challenging load)

*Pause :02 at knee all reps.

Metcon (Time)

FOR TIME:

21-18-15-12*

Hang Clean and Jerks (115/75)

Renegade Rows (45/30)

*100m Run After Each Full Set.
-Scaled-

5-12-9-6*

Hang Power Clean and Press (75/55)

Renegade Rows (20/10)

*100m Run After Each Full Set.

read more →

9/14/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

10/10 Leg Swings

5 Bootstrappers

5 Inch Worms

5/5 Glute Bridges (hold :02)

5 Sumo Deadlifts @ 3131 (empty bar)

Then, 2 Rounds:

:20 Hollow Hold

10 Sumo Good Mornings (empty bar)

8 Alt. Cossack Squats

6 Up-Downs

Sumo Deadlift (5-5-5-5-5)

Metcon (Time)

FOR TIME:

10-8-6

Deadlifts (315/205)

10-20-30

Burpees
-Scaled-

10-8-6

Deadlifts (115/80)

6-12-18

Burpees or Up-Downs

read more →

9/13/20 CrossFit Sunday Sweat

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

TABATA STYLE (:20 ON/ :10 OFF) for 3 Rounds:

High Knees

Butt Kicks

Up-Downs

Max Air Squats

Single DB Deadlift

Single DB Push Press

-Rest 1:00 b/t Rounds-

Metcon (AMRAP – Reps)

5 SETS:

1:00 – Row or Run (max distance)

-Rest :30-

1:00 – Max Unbroken Wall Balls* (20/14)|(14/10)

-Rest :30-

1:00 – Max DB Up-Down Devil’s Press (35/20)|(20/15)

-Rest 1:00 b/t Sets-

*Sub Air Squats if you don’t have Wall Ball!

(Score is Lowest Combined Reps)

Finisher

3 SETS:

1:00 Low Plank

30 Slow Mountain Climbers

-Rest as Needed b/t Sets-

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9/12/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Jump Rope

10 “Partner” Push Ups

10 “Partner” Sit Ups

Then, 3 attempts to race your partner to 50 single unders! (Best out of 3 wins, loser owes 5 burpees!)

Then, 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Snatch Balance

Hang Power Snatch

Hang Power Snatch (3 x 3 @ 80-85%)

*Pause :02 at knee first two reps!

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

35 Double Unders

5 Hang Power Snatch (135/95)

10 V-Ups

20 Push Ups
-Scaled-

15 Min AMRAP:

50 Single Unders or 35 DU Taps

5 Hang Power Snatch (65/55)

10 Tuck-Ups

10 Push Ups

read more →

9/11/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

2:00 Run

Then 2 Rounds:

:30 High Knees

:30 Air Squats

Then 2 Rounds:

6 DB Deadlifts

6 DB Swings

6 DB Sumo DL High Pulls

Metcon (AMRAP – Reps)

8 Min EMOM:

MIN 1 – DB Deadlift

MIN 2 – Run (max distance)

-Rest 1:00-

6 Min EMOM:

MIN 1 – DB/KB Swings

MIN 2 – Run (max distance)

-Rest 1:00-

4 Min EMOM:

MIN 1 – DB Sumo DL High Pull

MIN 2 – Run (max distance)

Finisher

6 Min EMOM:

MIN 1 – Glute Bridges (RX weighted)

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

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9/10/20 CrossFit near Cherry Hill, NJ

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

10 Bootstrappers

10 Alt. Groiners

10/10 Quadruped Thoracic Rotations

Then, 1 Round:

12 Alt. Cossack Squats

8 Air Squats @ 2221

8 Jump Squats

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Cleans

10 Alt. Elbow Punches

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

5 Push Press

5 Back Squats

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

*:03 eccentric all reps

*Clean from floor.

Metcon (Time)

E3MOM x 15 Min (5 Sets):

3 Rounds:

7 Burpees Over Bar

5 Hang Squat Cleans (155/105)

(Score is Slowest Time)
-Scaled-

E3MOM x 15 Min (5 Sets):

3 Rounds:

7 Up-Downs Over Bar

5 Hang Power Cleans (85/60)

read more →

9/9/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

10 Alt. Lunges

10 Push-Up to Down Dog

20 Jumping Jacks

Then, 2 Rounds:

10 Tuck Jumps

20 Jumping Jacks

Then 2 Rounds 5 Reps w/ Empty Bar:

Push Press (:03 eccentric)

Strict Press (:02 lockout)

Strict Press (15:00 to build to a heavy triple!)

Metcon (Time)

50-30-10

Push Press (115/75)

Box Jumps (20)
-Scaled-

30-20-10

Push Press (75/55)

Box Jumps or Alt. Step Ups (12)

read more →

9/8/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

12 Alt. High Plank KB Taps

6 Inch Worms

6 KB Deadlifts

6 KB Goblet Squats

Then, 2 Rounds:

6 RDL

6 Good Mornings

6 KB Swings

6 Alt. KB Front Rack Lunges

Deadlift (15:00 to build to a heavy double!)

Metcon (AMRAP – Rounds)

6 Min AMRAP:

12 Alt. KB Front Rack Lunges (53/35) | (26/18)

12 KB Swing

18 Sit-Ups

-Rest 1:30-

Repeat!
*Begin second AMRAP, picking up where you left off in first AMRAP.

read more →

9/6/20 CrossFit Sunday Sweat

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Cardio Choice

-Rest :30-

2 Min EMOM:

:30 Jumping Jacks

:30 Alt. Samson Stretches

-Rest :30-

2 Min EMOM:

:30 Single DB Swings

:30 High Knees

Metcon (Weight)

16 Min EMOM:

MIN 1 – :45 Alt Reverse DB Suitcase Lunges

MIN 2 – :45 Renegade Row

MIN 3 – :45 DB G2OH

MIN 4 – :45 Crossbody Mountain Climbers

Finisher

Accumulate max plank hold in 5:00.

read more →

9/5/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

30 Jumping Jacks

5 Up/Down Dog

Then, Hollow Hold-to-Superman drill…

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Hang Power Clean (pause :02 at knee)

5 Front Squat (pause :02 in hole)

3 Push Press

3 Split Jerk

Split Jerk (4 x 3 @ 75-85% of 1RM)

*Hold Split :02

*Clean from floor

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

5 Hang Power Clean (155/105)

5 Push Press

5 Clean and Jerk

20 Sit Ups
-Scaled-

12 Min AMRAP:

5 Hang Power Clean (75/55)

5 Push Press

5 Clean and Jerk/Press

10 Sit Ups

read more →

9/4/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

ON A 5:00 RUNNING CLOCK…

100m Jog

30 Jumping Jacks

30 Mountain Climbers

30 Butt Kickers

30 High Knees

30 Shoulder Taps

Strength:

3 Sets:

5/5 DB Windmill (Moderate-Heavy)*

1:00 L-Sit**

-Rest as Needed b/t Sets-
*https://www.instagram.com/p/Bn436lZBlmy/?hl=en&taken-by=functional.bodybuilding

**For the L-Sit, accumulate as much time in the position during the 1:00.

Metcon (Time)

EVERY 2:30 x 10 SETS:

200m Run

20 Ball Slams (25/14)

(Score is Slowest Time)
-Scaled-

EVERY 2:30 x 10 SETS:

100m Run

20 Ball Slams (14/10)

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9/3/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

30 HK

30 BK

30 Front Jacks

5 Inch Worms

Then, 2 Rounds:

5 KB Deadlifts

5 KB Swings

5 Up-Downs

10 Alt. SA KB Bent Rows

Metcon (Time)

For Time (30:00 time cap):

1 Mile Run

100 KB Swings (70/53)

100 Alt. SA KB Bent Rows

1 Mile Run
-Scaled-

800m Run

Then 4 Rounds:

16 KB Swings (26/18)

16 Alt. SA KB Bent Rows

800m Run

read more →

9/2/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

5 Inch Worms

10 Bootstrappers

10 Alt. Groiners

Then, 2 Rounds:

5 MB Cleans

5 MB Push Press

10 Alt. High Plank Shoulder Taps

5 Push Ups

Then, 2 Rounds w/ Empty Bar:

5 RDL (:03 eccentric)

5 Muscle Cleans

10 Alt. Elbow Punches

5 Hang Power Cleans

5 Front Squats

Front Squat (4 x 2 @ 85-90% of 1RM)

*Pause :02 all reps!

*Clean from floor.

Metcon (AMRAP – Reps)

8 Rounds per Tabata (:20 ON /:10 OFF):

TABATA 1 – WB Front Squats (20/14)|(14/10)

TABATA 2 – Push-Ups

TABATA 3 – Wall Balls (20/14)|(14/10)

-Rest 1:00 b/t Each Tabata-

read more →

9/1/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Min EMOM:

MIN 1 – :45 Deadbugs

MIN 2 – :45 Inch Worms

Into …

4 Min EMOM:

MIN 1 – :45 Scap Push Ups

MIN 2 – :45 Hollow Rocks

Into …

4 Min EMOM:

MIN 1 – :45 Alt. DB Snatch

MIN 2 – :45 Up-Downs

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

Metcon (Time)

FOR TIME (20:00 time cap)

Buy In: 150 Double Unders

Then…

21-15-9-6-3

Alt. DB Snatch (70/50)

Burpees Over DB

Cash Out: 150 Double Unders
-Scaled-

Buy In: 75 DU/U Taps or 150 Single Unders

Then…

21-15-9-6-3

Alt. DB Snatch (25/15)

Up-Downs Over DB

Cash Out: 75 DU/U Taps or 150 Single Unders

read more →

8/31/20 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

30 High Knees

10 Alt. FWD Lunges

10 Sumo-Stance Good Mornings (empty bar)

Then, 1 Round:

30 Butt Kicks

10 Alt. REV Lunge

10 Sumo Deadlifts (empty bar)(:03 eccentric)

Then, 1 Round

10 Up-Downs

10 Alt. Front Rack Lunges (empty bar)

10 Upright Rows (empty bar)

Sumo Deadlift (4 x 2 @ 85-90% of 1RM)

Metcon (Time)

3 Rounds:

800m Run

10 Alt. Front Rack Lunges (115/75)

20 Sumo DL High Pull

10 Alt. Front Rack Lunges
-Scaled-

3 Rounds:

400-600m Run

10 Alt. Front Rack Lunges (75/55)

12 Sumo DL High Pull

10 Alt. Front Rack Lunges

read more →

8/30/20 CrossFit Sunday Sweat

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1:00 Cardio Choice

Then, 3 Min AMRAP:

10 Slow Deadbugs

10 Slow Leg Lifts (6 Inches)

10 Supermans

Then, 3 Rounds:

8 DB/BP Bent Over Rows

8 Sit-ups

8 DB/BP Floor Press

Metcon (No Measure)

10 Min AMRAP:

20 Mountain Climbers

15 Glute Bridges

10 Diamond Push-Ups

-Rest 1:00-

12 Min EMOM:

MIN 1 – :45 Bicycle Crunches

MIN 2 – :45 Alt. Lunges

MIN 3 – :45 Mountain Climber Up-Down*

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

read more →

8/29/20 CrossFit Classes Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

1 Round:

10 Bootstrappers

10 Alt. Groiners

10/10 Quadruped Thoracic Rotations

Then, 1 Round:

12 Alt. Cossack Squats

8 Air Squats @ 2221

8 Jump Squats

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Clean High Pulls

10 Alt. Elbow Punches

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

5 Push Press

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

*:03 eccentric all reps

*Clean from floor.

Metcon (Weight)

12 Min EMOM:

2 Hang Power Cleans (155/105)

2 Front Squats

2 Push Jerks

*Complex must be completed without dropping the barbell. Rest remainder of each minute.
-Scaled-

12 Min EMOM:

2 Hang Power Cleans (75/55)

2 Front Squats

2 Push Press

read more →

8/28/20 CrossFit Training New Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

Warm Up:

1:00 Row or Run (Easy Pace)

Into…

3 Rounds:

5 Up-Downs

5 Box/Bench Dips

10 Tuck Jumps

20 Crossbody Mountain Climbers*

(*knee to opposite elbow.)

Into…

1:00 Row or Run (Workout Pace)

Metcon (AMRAP – Reps)

EVERY 3:00 x 6 SETS

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

12 Box Jumps (30/24)

Max Dips in Remaining Time

(Score is Reps)
-Scaled-

EVERY 3:00 x 6 SETS

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

12 Box Jumps (18/12)

Max Box/Bench Dips in Remaining Time

Finisher

Accumulate 3:00 in Weighted Plank*

*Every time you break, 30 Bodyweight Russian Twists

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8/27/20 CrossFit Haddonfield Collingswood Marlton Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

3 Sets:

20 Single Unders

5 Slow Push Ups

20 Single Unders

5 Slow Burpees

:20 Squat Hold

Metcon (Time)

100 Double Unders

50 Burpees

100 Double Unders

50 Up-Downs

100 Double Unders

50 Jump Squats

(Score is Time)
-Scaled-

100 Single Unders or 50 Dus/DU Taps

25 Burpees

100 Single Unders or 50 Dus/DU Taps

25 Up-Downs

100 Single Unders or 50 Dus/DU Taps

25 Jump Squats

Finisher

Giant Set*: 100 Push Ups

*Complete in as few sets as possible.

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8/26/20 CrossFit for Beginners Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Jumping Jacks

10 Up-Downs

Then 2 Rounds:

5 RDL (empty bar)

5 Pendlay Row (pause :02 at chest) (empty bar)

5 KB Deadlifts (:03 eccentric)

8 KB Swings

Pendlay Row (3 x 8 AHAP)

Metcon (Time)

3 Rounds:

400m Run

21 KB Swings, 53# / 35#

24 Alt. Single Leg V-Ups
-Scaled-

3 Rounds:

200m Run

21 KB Swings (26/18)

24 Alt. Single Leg V-Ups or 12 Sit Ups

read more →

8/25/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2:00 Run

Then, 6 Min AMRAP:

6 Push Up to Down Dog

6/6 Single Arm DB Deadlift

6 DB Front Squat

6/6 Singe Arm DB Strict Press

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

400m Run

10 Handstand Push-Up or Seated DB Strict Press (35/25)

20 Alt. DB Snatch (50/35)

20 Air Squats
-Scaled-

20 Min AMRAP:

200m Run

10 Dive Bomb Push Up or Seated DB Strict Press (15/10)

20 Alt. DB Snatch (20/15)

20 Air Squats

read more →

8/24/20 CrossFit near Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

20 Jumping Jacks

20 Alt. Lunges

10 Up-Downs

10 Glute Bridges

Then, 2 Rounds w/ Empty Bar:

5 RDL

5 Muscle Clean

10 Alt. Elbow Punches

5 Front Squats

5 Push Press

Thruster (12 Min to build to a challenging triple!)

Metcon (Time)

5 Rounds:

12 Alt. Front Rack Lunges (115/75)

9 Thrusters

6 Burpees Over Bar
-Scaled-

4 Rounds:

12 Alt. Front Rack Lunges (75/55)

9 Thrusters

6 Burpees or Up-Downs Over Bar

read more →

8/22/20 CrossFit Haddonfield Collingswood Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

4 Inchworms

6 Burpees

8 Wall Balls

Then 2 Rounds 5 Reps w/ Empty Bar:

Snatch-Grip RDL

Muscle Snatch

BTN Push Press

Strict Press (:03 Eccentric)

Hang Power Snatch

Strict Press (4 x 4 @ 75-85% of 1RM)

*Clean from floor.

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

2-4-6-8-10…etc

Hang Power Snatch (95/65)

*After every set perform 10 Wall Balls (20/14)
-Scaled-

10 Min AMRAP:

2-4-6-8-10*

Hang Power Snatch (65/45)

*After every set perform 10 Wall Balls (14/10)

*After set of 10, restart at 2 reps.

read more →

8/21/20 CrossFit Training Cherry Hill

CrossFit Turbocharged – CrossFit

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Warm-up

LINE DRILLS*:

Walking Knee Hug

Walking Quad Stretch

Butt Kicks

High Knees

Lunge and Reach

*20’ for each drill, light jog back to starting position

into…

2 Rounds:

10 Alt. Box Step Ups

5 Up Downs

5 DB Deadlift

5 DB Hang Power Cleans

Into…

200m Run

Metcon (AMRAP – Reps)

5 SETS FOR REPS:

1:00 Max DB Up Down + Power Clean (50/35)|(30/20)

1:00 Max DB Front Rack Hold

1:00 Max Box Jumps (24/20)|(18/12)

3:00 to Run 400m*

*Rest remainder of the 3:00 before starting the next set.

read more →

8/20/20 CrossFit for Beginners

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

4 Min AMRAP:

10 Scap Push-Ups

10 Alt. SA DB Bent Rows

5 Inch Worms

10 Alt Groiners

Then, 4 Min AMRAP:

100m Run

10 DB Bent Rows

10 Push-Ups

10 Air Squats (2211)

Metcon (AMRAP – Rounds and Reps)

3 Sets:

ON A 10:00 RUNNING CLOCK…

5:00 of “CINDY”*

5:00 Max Distance Run

-Rest 2:00 b/t Sets-

*”CINDY” is…

AMRAP of 5 Pull-Ups or Bent Row, 10 Push-Ups, 15 Air Squats.

*C2B or Weight Vest Optional.

read more →

8/19/20 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

10 Alt Groiners

10 Bootstrappers

5 Paused Jump Squats

Then, 2 Rounds 5 Reps w/ Empty Bar:

RDL

Clean High Pull

Hang Power Cleans (:02 pause just below knee)

Front Squat (3 x 4 @ 75-85% of 1RM)

*Pause :02 first two reps.

*Clean from floor.

Metcon (Time)

“Cali Love (15:00 cap)”

30 Squat Clean & Jerk* (155/105)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
-Scaled-

30 Power Clean & Jerk (85/60) -or- DB Hang Clean & Jerk (20/10)

*Perform 3 Up Downs after every 5 C&J reps. Workout ends with 3 Up-Downs after the 30th rep.

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8/18/20 CrossFit near Philadelphia

CrossFit Turbocharged – CrossFit

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Warm-up

1:00 Mt. Climbers

Then, 2 Rounds:

30 Mountain Climbers

20 Bicycle Crunches

10 Lateral Jumps Over DB

5 Up-Downs

Then, 2 Rounds:

5 DB High Pulls

5 DB Front Squats

5 DB Push Press

Metcon (AMRAP – Reps)

4 Min EMOM:

:45 Max Up-Downs

Then, 3 ROUNDS FOR MAX REPS:

1:00 – DB Thruster (50/35)|(25/15)

1:00 – Alt. DB Hang Snatch

1:00 – High Plank DB Pull Throughs

Then, 4 Min EMOM:

:45 Max Burpees

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8/17/20 CrossFit South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

2 Rounds:

30 HK

30 BK

20 Alt. High Plank Shoulder Taps

5 Push-Up to Down Dog

Then, 2 Rounds 5 Reps w/ Empty Bar:

Good Mornings

RDL

Deadlift (4 x 4 @ 75-85% of 1RM)

Metcon (Time)

3 Rounds:

800m Run

15 Deadlifts (225/155)

12 Dive Bomb (Inverted) Push Ups
-Scaled-

3 Rounds:

400m Run

15 Deadlifts (95/65)

12 Seated DB Strict Press (20/10)

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8/15/20 CrossFit Training South Jersey

CrossFit Turbocharged – CrossFit

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Warm-up

1 Round:

1:00 Jump Rope

10 Alt. Shoulder Taps

15 Jump Squats

20 Jumping Jacks

5 Burpees

Then, 2 Rounds w/ Empty Bar:

8 Clean High Pulls

6 Muscle Cleans

10 Alt. Elbow Punches

4 Hang Power Cleans

2 Push Press

2 Split Jerks (hold split :02)

Power Clean + Jerk (1 x (2+1))

12 Min to build to a challenging load for (2 + 1)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

15 Hand Release Push-Ups

30 Sit-Ups

60 Double Unders

30 Wall Balls (20/14)
-Scaled-

15 Min AMRAP:

15 Push-Ups to Box

20 Sit-Ups

30 Double Unders/DU Taps or 60 Singles

20 Wall Balls (14/10)

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