Blog Archives - Crossfit Toms River

Wednesday 1/31

1/31/2018

CFTR MOBILITY

WARM UP / DROM
5min AMRAP
Cindy
*warm up to DB Snatch and Lunge

WOD
23 min AMRAP
30-DB snatch(alt)(50- 35)
10m D-DB walking lunge
10-Burpee over DB
10m D-DB walking lunge
10-C2B

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WOD
5rds
10-single KB snatch(53-35) (R)
10 cal A/B
10-Single KB snatch(L)
15-t2b KB
*snatch is off the swing

Tuesday 1/30

1/30/2018

CFTR MOBILITY

WARM UP / DROM
3 X's
30 sec stiff leg DL (bar)
30 sec Muscle clean
30 sec press
30 sec rest

*Warm to WOD weight

WOD A
24 min AMRAP
21-C-n-J(135-95)
250m row
15-C-n-J(155-105)
500m row
9-C-n-J(185/125)
750m row
3-C-n-J(195-135)
1000m row
Max rep C-n-J(215- 145) remainder of the time

WOD B
Max set of each then move on until you hit 100:
100 presses
strict HSPU
strict ring push up
strict push up
Kipping HSPU
the remainder until you hit 100 reps total

Monday 1/29

1/29/2018

CFTR MOBILITY

WARM UP / DROM
Air Squat
Tabata Assault Bike

STRENGTH
Back Squat
3-3-3-3-3

WOD
For time
*10min CAP
21-Back sq(BW)
9-Rope climbs
15-back sq
6-rope climbs
9-back sq
3-rope climbs

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WOD
3rds
250m row
25-DKB Thrusters(35/26)
20-Front rack walking lunge

Saturday 1/27

1/27/2018

CFTR MOBILITY

WARM UP / DROM

WOD
IN TEAMS OF 4
40 min cap
1 partner rows
1 works
2 rests
200-pull ups
200-SDHP(95-65)
200-push ups
200-air sq
200-shoulder to over
5,000m row

Friday 1/26

1/26/2018

CFTR MOBILITY

WARM UP / DROM
4 X's
30 sec wall ball
30 sec Jump rope
30 sec sit up
30 sec rest

STRENGTH
Push Press
work to a heavy 3 rep Push press

WOD
Open 12.3
18 min Amrap
15-box jump
12-push press (115-75)
9-T2B

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WOD
6rds
15-DKB burpees(53-35)
10-DKB front sq
5-DKB thruster

Thursday 1/25

1/25/2018

CFTR MOBILITY

WARM UP / DROM
tabata A/B
tabata row
DROM - Front squat

WOD
10 rds
15 wall ball
15 Russian swings(70-53)
(15 min cap)

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WOD
5rds
20-DB snatch (50- 35)
15 cal ski
20 Air squat

Wednesday 1/24

1/24/2018

CFTR MOBILITY

WARM UP / DROM
Coaches Choice

WOD
3rds
50 sec power clean(135-95)/10 sec rest
40 sec box jump/20 sec rest
30 sec Plate OH lunge(45-25)/30 sec rest
20 sec pull up/40 sec rest
10 sec MU(bar or ring)/50 sec rest
score score total clean+lunge+MU
3rds of
A/B, row or ski
50 sec /10 sec rest
40 sec/20 sec rest
30 sec/30 sec rest
20 sec/40 sec rest
10 sec/50 sec rest
Score total cal

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WOD
4rds
25-Russian swings (70-53)
50-DU's
25-GHD sit up
50-DU's

Tuesday 1/23

1/23/2018

CFTR MOBILITY

WARM UP / DROM
3 X's
30 sec row
30 sec Muscle clean(bar)
30 sec push press

STRENGTH
Build to your heaviest complex of the following:
7-DL
5-Hang power clean
3-Split jerks

WOD A
3rds
5-DL(325-235)
10-HSPU
15 cal A/B
50m DKB front rack walk(53/35)
(11 min cap)

WOD B
10 MU
25 thrusters(75- 55)
1000m row
25 thrusters
10 MU

Monday 1/22

1/22/2018

CFTR MOBILITY

WARM UP / DROM
5min amrap
10-push ups
15 air squats
20 bent row (Bar)

STRENGTH
Back Squat
1-1-1-1-1

WOD
5rds
10-pull ups
10-Back sq (155-110)
10-pull ups
10-burpees
40m Single KB alt carry front rack/Farmer (70-53)
Sq is from the deck

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WOD
24 min running clock
On the 3 min(8rds)
Rx'd On the 4 min(6rds)
Intermediate
16 cal row
14 cal Ski
12 cal A/B

Saturday 1/20

1/20/2018

CFTR MOBILITY

WARM UP / DROM

PARTNER WOD
100-90-80-70- 60-50-40-30-20-10
Cal Ski or A/B
burpees
If row add 8 cal to each set
1 works 1 rests
Each set complete before moving to the next