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 2/25

2/24/2016

0 Comments

 
CFTR MOBILITY

WARM UP

3rds
1-rds of cindy
30-du's

WOD
8 rds
3 min to complete
30 cal A/D
10 burpees
250m row
Rest 1 min between rds

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD

21-18-15-12-9-6-3
Push press (95-65)
box jumps
SDHP
0 Comments

Wednesday 2/24

2/24/2016

0 Comments

 
CFTR MOBILITY

WARM UP

3rds
10- thrusters (65-45)
10-stiff leg DL
25 cal A/D

STRENGTH
Deadlift
1-1-1-1-1-1-1

WOD
15 min amrap
3-DL (90% your heaviest 1 rep)
9- pull ups
12-wall balls (20-14)

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD

4rds
15-KB swings(53-35)
10-Kb thrusters (goblet grip)
15-KB swings
10-KB goblet squats
0 Comments

Tuesday 2/23

2/24/2016

0 Comments

 
CFTR MOBILITY

WARM UP

3rds
250m row
10-med ball clean wall balls

STRENGTH
Power Clean
every 90 sec 5 power cleans for 12 rds.
Progressive load.

WOD
9-hang power cleans (155- 105)
15-T2B
6-hang power cleans (165-115)
15-T2B
3-Hang power cleans (175-125)
15-T2B
0 Comments

Monday 2/22

2/22/2016

0 Comments

 
CFTR MOBILITY

WARM UP

3rds
10-air sq
10-pull ups
30-du's

STRENGTH
OHSQ
20 min to find your
heaviest 3 reps

WOD
25m OH walking lunges (plate45-25)
25-Box jumps
25-Walking lunges
25-weighted sit ups(45-25)
25m-walking lunges
25-burpees
25m walking lunges
25 cal row

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD

21min AMRAP
Min 1- 10 burpees
min 2- 20-sit ups
min 3- 40sec. of slam balls(30-20)
0 Comments

Friday 2/19

2/22/2016

0 Comments

 
CFTR MOBILITY

WARM UP

coaches choice

WOD A
30 min to find your
heaviest 10 rep back sq

WOD B
5- 3min amraps
9-pull ups
7-box jumps (24/20)
5-thrusters (95-65)
1 min rest between

WOD C
5rds
20-swing to ring row
15-paralette shoot throughs
10-C2B
*advanced would be paralette
swing throughs


eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD

500m row
50 cal A/D
400m row
40 cal A/D
300m row
30 cal A/D
200m row
20 cal A/D
Then
20 Kb goblet grip thrusters (53- 35)
*time stops when thrusters are done
0 Comments

Thursday 2/18

2/18/2016

0 Comments

 
CFTR MOBILITY

WARM UP

3 rds
10-H.R push ups
10-slam balls
5-pull ups (strict)

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

WOD
5rds
500m row
30-unbroken wall balls
50m farmers walk (53/35)

*if break on wall balls 10
burpee penalty.



eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD

5rds
10-Kb power snatch (53/35) (each side)
10-box jump overs
0 Comments

Wednesday 2/17

2/17/2016

0 Comments

 
CFTR MOBILITY

WARM UP

2 rds
250m row
10-hollow rocks
10-stiff leg DL(65/45)
10-bent row

SKILL/DRILL
DeadLift

WOD
3rds
in 8 min complete
500m row
10-clapping push ups
20-pull ups
30-sit ups
40-air squat
3-Deadlift(285-195)

*when complete rest
the remainder of the 8 min
until the next rd


eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD

complete for time
Min 1- max A/D
Min 2- 3 power cleans(135/95)
min 3 supine ring rows

* cycle through until you reach
150 cal on A/D

0 Comments

Tuesday 2/16

2/16/2016

0 Comments

 
CFTR MOBILITY

WARM UP

3rds
10-Db push press
20-lunge
30-DU's

STRENGTH
Push Press
1-1-1-1-1-1-1
start moderate
and then add weight

WOD
30 min emom
min 1-10 burpees
min 2- 30 cal A/D
min 3- 10- power clean (135-95)
0 Comments

Monday 2/15

2/15/2016

0 Comments

 
CFTR MOBILITY

WARM UP

3rds
10-wallballs
10 slam ball
20 cal A/D

STRENGTH
Front squat
30 min to find
your heaviest 5 reps

WOD
emom 10 min
10-box jump overs
10-KB goblet squats

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD

15 min amrap
10-wall ball
10-push ups
10 cal row
0 Comments

Saturday 2/13

2/15/2016

0 Comments

 
CFTR MOBILITY

WARM UP

coaches choice

PARTNER WOD
2rds
100-cal A/D
100-pull ups
100-renegade row(35/25)
100-sit ups
1,000m row
100m partner wheelbarrow walk
100-slam balls(30-20)
100-K2E
100-DU's

If partners can not wheelbarrel
1st scale would be firemans carry
2nd scale piggy back ride

*renegade row is just the row
no push up. Feet must be
no wider then shoulder width.

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