Crossfit Toms River
  • HOME
  • ABOUT US
    • COACHES
    • TRAINING
  • MEMBERS
    • WORKOUT OF THE DAY
    • SCHEDULE
    • DROPPING IN
    • TRAVEL WORKOUTS
    • CFTR MOMS 2 BE
    • TEAM TRAINING (all sports - all ages)
  • EVENTS
    • RUMBLE AT THE RIVER
    • BIATHLON / TRIATHLON
    • MAYHEM ON MAIN STREET
  • PRICING
  • CONTACT US
  • FAQ

Thursday 1/31

1/31/2019

0 Comments

 
MOBILITY

WARMUP

3 rounds
30 sec HS hold
30 sec double-under
30 sec assault bike
30 sec rest

STRENGTH
Push Press
1, 3, 3, 5, 3, 3, 1
Total is 1's and 5
​
WOD
8 min Ladder
2,2,4,4,6,6,8,8, etc.
Pull up
DB Snatch (50/35)
Top of each min 1 push press (185/135)

eXpress WOD

 ​eXpress MOBILITY

eXpress WARMUP

WOD
10 cal assault
20 dbk dead lift (70/53)
10 cal ski
0 Comments

Wednesday 1/30

1/30/2019

0 Comments

 
 MOBILITY

WARMUP

Coaches Choice

STRENGTH
 Dead lift
6 x 30 sec dead lift static hold

OPEN WOD 15.1 / 15.1A
Two Parts in 15 minutes
AMRAP in 9 minutes
15 Toes-to-Bars
10 Deadlifts (115/75 lb)
5 Snatches (115/75 lb)
Then
15.1A
from 9:00-15:00
1-Rep-Max Clean-and-Jerk

eXpress WOD

 ​eXpress MOBILITY

eXpress WARMUP

STRENGTH
Strength Windmills
10 min work to a
heavy windmill each side
WOD
3 UNBROKEN
Rounds
20 DBK clean-njerk (53/35)
*If you break in round 20 burpees penalty each break
0 Comments

Tuesday 1/29

1/29/2019

0 Comments

 
MOBILITY

WARMUP

Skill and Drill Power
Clean /P Snatch add weight

WOD A
TEAM OF 3
4 ROUNDS
Buy in each round 25 pull ups
then
100 med ball situp (20/14)
250 bench press (95/65)
Round 2 bench 200 @115/75
Round 3 bench 150@ 135/85
Round 4 bench 100 @ 155/95

100 Russian swings (97/70)
1000m row or ski or 60 cal assault

WOD B
5 Rounds
6 db renegade row (50/35 2count)
12 db seesaw floor press
18 cal assault
0 Comments

Monday 1/28

1/28/2019

0 Comments

 
MOBILITY
​
WARMUP

3 rounds
30 sec row
30 sec squat
30 sec mt. Climbers
30 sec rest

STRENGTH
Squat Clean
 6 x2 squat cleans
*Progressive load

WOD
7 rounds
7 squat cleans (135/95)
50 double unders

eXpress WOD

 ​eXpress MOBILITY

eXpress WARMUP

WOD
Max Rounds 20 min
5 dkb front squat (70/53)
10 wall balls
15 cal ski
0 Comments

Saturday 1/26

1/26/2019

0 Comments

 
MOBILITY

WARMUP

WOD
For Time with Partner
BUY IN
56 box jump overs (split any way)
then
22 rounds of
5 HSPU
27 Double under
3 power cleans (155/105)
CASH OUT
1108 meter run
0 Comments

Friday 1/25

1/25/2019

0 Comments

 
MOBILITY

WARMUP

Coaches Choice

WOD

CROSSFIT TOTAL

OR 

5 rounds
(35 min cap)
10 strict pull ups
20 burpees
30 situps
40 double under
50m lunge walk with squat after each lunge

eXpress WOD

 ​eXpress MOBILITY

eXpress WARMUP

WOD
in teams of 2
Switching every 2 mins for 32 mins
8 rounds per athlete
Row 250m
12 goblet squats 70/53
max burpees for remaining time
0 Comments

Thursday 1/24

1/24/2019

0 Comments

 
MOBILITY

WARMUP

Band Series

STRENGTH
 
Strict t2b or K2E
10 x 5 sec hold at top

WOD
​
5 Rounds
Max T2B
20 cal A/B
Score is time and t2b reps

eXpress WOD

 ​eXpress MOBILITY

eXpress WARMUP

WOD
18 Min AMRAP
12 cal ski
12 wall balls
12 db snatch (50/35) alt.
12 t2R​
0 Comments

Wednesday 1/23

1/23/2019

0 Comments

 
MOBILITY

WARMUP

3 x
30 sec stiff dl (bar)
30 sec push press
30 sec front squat
30 sec rest

DROM
Strength Work up to and
beyond WOD weight
​
OPEN WOD 16.4
13min AMRAP
55 dead lift (225/155)
55 wall ball
55 cal row
55 hspu 

eXpress WOD

 ​eXpress MOBILITY

eXpress WARMUP

WOD
15 min AMRAP
20 DKB dead lift (70/53) suitcase
5 DKB CNJ
20 cal ski
0 Comments

Tuesday 1/22

1/22/2019

0 Comments

 
MOBILITY

WARMUP

Skill and Drill Power
Clean /P Snatch add weight

WOD A
0-10:00 min
2000 row or ski or 150 cal a/b
then
MAX c-n-j (135/95)
with remaining time

10:00-13:00 rest

13:00-20:00
1000m row or ski or 75 cal ab
MAX power snatch (115/85)
remaining time 

20-23 min rest

23:00-27:00
500m row or ski 35 cal a/b
MAX pullups
remainder of time 

​WOD B
4 ROUNDS
1 Min Max Row
1 Min Rest
1 Min Max DKB Snatch (35/25)
1 Min Rest
1 Min Max Goblet Rack Carry (70/53)
1 Min Rest
1 Min Headcutter (70/53)
​1 Min Rest
0 Comments

Monday 1/21

1/21/2019

0 Comments

 
MOBILITY

 WARMUP
Coaches Choice

STRENGTH WOD

Back Squat Grid
10 x 60%
8 x 70%
6 x 75%
4 x 80%
2 x 85%
4 x 80%
8 x 70%
6 x 75
6+ x 70%

OPTIONAL WOD
50 Curtis P (95/65)
Every 2 mins 5 burpees over the bar

eXpress WOD

 ​eXpress MOBILITY

eXpress WARMUP

WOD
Russian swings
100 DKB
(53/35)
top of each min
5 DKB thrusters
​
0 Comments
<<Previous

    Categories

    All

    Archives

    December 2020
    November 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014

    RSS Feed

PHONE: 732.503.8076          ADDRESS: 216 Main Street - Toms River, NJ 08753        EMAIL: info@crossfittomsriver.com

Copyright Crossfit Toms River LLC