Blog Archives - Crossfit Toms River

Friday 1/31

1/31/2020

CFTR MOBILITY

WARM UP
3 rounds
30 sec sit up
30 sec clean pull
30 sec press
30 sec rest

SKILL/DRILL
Clean-n-jerk
Build to wod weight

WOD
20 MIN CAP
2000m row
50 t2b
50 Clean n jerk

KB CONDITIONING
5 ROUNDS
20 cal row
20 Russian swings (97/70)
directly into
5 Rounds
10 rockers (single bell 97/70)
10 cal ski

Thursday 1/30

1/30/2020

CFTR MOBILITY

WARM UP
Snatch Warm up/Skill PVC first then bar

STRENGTH WOD
SQUAT SNATCH
find heavy 1 rep
(21-55 min)

KB CONDITIONING
PARTNER
20-18-16-14-12-10-8-6-4-2
DKB Curtis P (35/26)
Echo Bike Cal
Partner A 20 Curtis p
Partner b 20 cal echo
Partner A 18 cal echo
Partner b 18 Curtis p
etc. switch back and forth until you finish

Wednesday 1/29

1/29/2020

CFTR MOBILITY

WARM UP
3 rounds
30 sec a/b
30 sec jump rope
30 sec sit up
30 sec rest

WOD
5 rounds
(40 min CAP)
100 double under
30 weighted sit ups (45/25)
30 box jump overs
30 HR push ups
30 burpee
30 Russian Swings (97/70)

KB CONDITIONING
7 Rounds
15 DKB suite case dead lift (70/53)
15 pump situps
10 wall ball

Tuesday 1/28

1/28/2020

CFTR MOBILITY

WARM UP
3 Rounds
30 sec stiff leg Dead lift (bar)
30 sec push press
30 sec Plank
30 sec rest

STRENGTH
DROM Push jerk
15 min to work to wod weight

WOD
20 MIN CAP
50 cal a/b
DIRECTLY INTO
3 ROUNDS
20 dead lifts (185/135)
15 burpee over bar
10 Push Jerks

WOD B
10 rounds
ski 15 cal
80m alt. Carries 70/53 farmers (L) & 35/26 OH (L)
switch every 40M to the right side

Monday 1/27

1/27/2020

CFTR MOBILITY

WARM UP
3 Rounds
30 sec air squat
30 sec push up
30 sec jump rope
30 sec rest

STRENGTH
Back Squat
2-2-2-2

WOD
FROM THE DECK
(12min Cap)
21 back squats (155/105)
9 chest to bar
15 back squat
15 chest to bar
9 back squat
21 chest to bar

KB CONDITIONING
FOR TIME
1 DKB clean + 1 DKB front squat + 1 DKB snatch
2 DKB clean + 2 DKB front squat + 2 DKB
...etc to 10
(DKB weight is 35/26)
rest 5 min
100 cal a/b recovery pace

Saturday 1/25

1/25/2020

CFTR MOBILITY

WARM UP
Coaches Choice

PARTNER WOD
30 MIN AMRAP
0-10 min
100 wall balls
50 t2b
10:01 – 20 min
100 alts DB snatches (50/35)
50 alt. Db step ups (20”)
20:01-30:00
100 partner med ball situps
50 db hang clean n jerks

Friday 1/24

1/24/2020

CFTR MOBILITY

WARM UP
3 rounds
30 sec wall ball
30 sec jump rope
30 sec ring row
30 sec rest

STRENGTH
Thruster
1-1-1-1-1

WOD
15 MIN CAP
6 bar mu + 9 c2b + 12 pullup
21 thrusters (95/65)
6 bar mu + 9 c2b + 12 pullup
15 thrusters (95/65)
6 bar mu + 9 c2b + 12 pullup
9 thrusters (95/65)

KB CONDITIONING
20 ROUNDS
Partner finish/start
5 cal echo
5 head cutter (53/35)
40m dkb front rack carry (53/35)
5 dkb clean and press (53/35)

Thursday 1/23

1/23/2020

CFTR MOBILITY

WARM UP
3 rounds
30 sec squat
30 sec mt climbers
30 sec push up
30 sec rest

SKILL/DRILL
Pistol Progressions

WOD
5 x 3 mins rounds
100m Cone run
(5m up and 5m back x 10)
10 pistols (5/5)
10 burpees

KB CONDITIONING
5 ROUNDS
30 hand to hand swings (70/53)
10 reverse lunges (5/5)
20 single bell push ups (10/10)
10 toe to KB
20 Sumo DL
*5 burpees after each movement

Wednesday 1/22

1/22/2020

CFTR MOBILITY

WARM UP
Theraband work

STRENGTH
Strict Press
1-1-1-1-1

WOD
15 Min AMRAP
15 push press (95/65) from deck
15 HR push ups
15 pump situps

KB CONDITIONING
Complex of DKB
squat clean + front squat = 1

5 x 5 min rounds
10 dkb squat clean + dkb front squat (53/35)
10 cal ski
*should have 3 min rest between rounds

Tuesday 1/21

1/21/2020

CFTR MOBILITY

WARM UP
3 Rounds
30 sec stiff leg Dead lift (bar)
30 sec bent row
30 sec jumping jacks
30 sec rest

WOD
FOR TIME
2 mile a/b
100 double under
21 dead lifts (245/165)
21 strict pull ups
75 double under
15 dead lift
15 strict pullup
50 double under
9 dead lift
9 strict pull up
2 mile a/b

WOD B
Bullet Proof Core
Complex of single bell suitcase DL + 1 arm row then walk (70/53)
10 DL + row (l)
100M single bell farmers walk (l)
repeat right
then
9 DL + row 90M walk
repeat right
then
8 dl + row 80 m walk
etc. all the way to 1