Blog Archives - Crossfit Toms River

Thursday 1/31

1/31/2019

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)

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

Wednesday 1/30

1/30/2019

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

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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

Tuesday 1/29

1/29/2019

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

Monday 1/28

1/28/2019

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

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

Saturday 1/26

1/26/2019

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

Friday 1/25

1/25/2019

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

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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

Thursday 1/24

1/24/2019

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

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

Wednesday 1/23

1/23/2019

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

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

Tuesday 1/22

1/22/2019

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

Monday 1/21

1/21/2019

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

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WOD
Russian swings
100 DKB
(53/35)
top of each min
5 DKB thrusters