Blog Archives - Crossfit Toms River

Friday 2/27

2/26/2015

Crossfit Games Open WOD 15.1

RX Workout 15.1 -
9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
(M 115 lb. / F 75 lb.)

Workout 15.1a (6 min time cap)
1-rep-max clean and jerk

Scaled Workout 15.1 -
9-minute AMRAP:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Masters Workout 15.1 -
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
9- minute AMRAP:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Thursday 2/26

2/26/2015

CFTR MOBILITY

WARM UP
coaches choice

SKILL
front sq

STRENGTH
1rm front sq

IF TIME
WOD
3rds
15-Box Jumps
15-front rack
lunge(95-65)

STRETCH

eXpress WOD

eXpress MOBILITY

WARM UP

WOD
Tabata - Med ball sit ups
Tabata - DB lunges(35/25)
Tabata - Thusters(bar)
Tabata - sit ups

ROLL OUT

Wednesday 2/25

2/25/2015

CFTR MOBILITY

WARM UP
3rds
1-min ME airdyne
1-min rest

WOD #1
for time
100m Airdyne
50-Box jumps(24-20)
40-pull ups
30-slam balls(30-20)
20-Burpees
10-wall walks

WOD #2
7-min amrap
7-Sdhp(95/65)
6-T2B
3-burpees

eXpress WOD

eXpress MOBILITY

WARM UP

WOD
2,000m row
*emom
3-burpees
7-push ups
9-air sq
* you are on the row 1 full min every effort

Tuesday 2/24

2/24/2015

CFTR MOBILITY

WARM UP/SKILL
Clean

WOD #1
10 rds
10-ring dips
3-hang power clean (115/75)
1-clean
20-DU's

WOD #2
3 rds
1 min ME
mountain climbers
1-min rest

STRETCH

eXpress WOD

eXpress MOBILITY

WOD #1
3rds
10-sandbag get
ups
20-wall balls

WOD #2
Tabata kb swing
*rest holding the bell
*if bell drops 10 burpees penalty.

Monday 2/23

2/23/2015

CFTR MOBILITY

WARM UP
tabata air sq
then..
3x 15 sec hs hold

WOD #1
6rds
30 sec ME row
30 Sec rest
score meters
Rest 3 min

WOD #2
4 rds
1-barbell complex (95-65)
6-burpees
9-pull ups
1min rest between

STRETCH

eXpress WOD

eXpress MOBILITY

WARM UP
warm shoulders

WOD
21-18-15-12-9-6-3
Push press (95-65)
pull ups

Friday 2/20

2/20/2015

CFTR MOBILITY

WARM UP
coaches choice

STRENGTH
Dead lift.
2-2-2-2-2

WOD
3rds
3-sq.clean thrusters (155/115)
15-pull ups
3-power clean
15-k2e

eXpress WOD

eXpress MOBILITY

WARM UP
Coaches Choice

WOD
Tabata Slam Balls
5mins Airdyne
Reverse Tabata Slam Balls

Thursday 2/19

2/19/2015

CFTR MOBILITY

WARM UP
coaches choice

STRENGTH
Bench press
2-2-2-2-2

WOD
4rds
5-floor press(155-115)
10-box jumps(24/20)
15-wall balls
20-Alt. DB bench press (40/70-15/35)

STRETCH

eXpress WOD

eXpress MOBILITY

WARM UP
demo sandbag
movements

WOD
5rft
10-sandbag manmakers (2 count push ups)
20-sandbag shoulder to shoulder sandbag thrusters

ROLL OUT/STRETCH

Wednesday 2/18

2/18/2015

CFTR MOBILITY

WARM UP
sandbag squat complex
*complex
2-front sq
2-back sq
2-forward lunge(L/R)
2-drop lunge(L/R)

STRENGTH
OHSQ
2-2-2-2-2

WOD
10 rds
5-pull ups(strict)
10-jumping barbell squat (65/45)
15-DU's
(12min cap)

eXpress WOD

eXpress MOBILITY

WARM UP
rolling burpees

WOD #1
30-rolling
burpees (single count)

WOD #2
Annie
50-40-30-20-10
Du's
sit-ups

Tuesday 2/17

2/17/2015

CFTR MOBILITY

WARM UP
15-wall balls
10-push ups
10-sit ups

WOD
10,9,8,7......1
Thruster(115-75)
100m ,200m , 300m, ..1,000m
Row
(45 min cap)

CASH OUT
Stretch

eXpress WOD

eXpress MOBILITY

WARM UP
Back Squat

WOD
100 back squat
(135/95)
emom
5-box jumps(24/20)
7-H.R. Push ups
*no racks all from the deck

Monday 2/16

2/16/2015

CFTR MOBILITY

WARM UP
Rotational Sandbag Snatch
Then..3x10
rotational sandbag snatch (5 each side)

SKILL
Hang Power Snatch

WOD
5rft
3-hang power snatch(95/65)
3-OHSQ
3-Power snatch
(14 min cap)

eXpress WOD

eXpress MOBILITY

WARM UP/DEMO
DB hang power clean

WOD
2 rds
25-DB thruster(35/25
25-DB step ups(24/20)
25-DB hang power clean