Blog Archives - Crossfit Toms River

Wednesday 2/28

2/28/2018

CFTR MOBILITY

WARM UP / DROM
30 sec row
30 sec Stiff leg DL(bar)
30 sec squat
30 sec rest

STRENGTH
deadlift
2-2-2-2-2

WOD
5rds
(15 min cap)
2-Dead lift(375-265)
4-Head cutters(97-70)
10 cal A/B
50m DKB front rack carry (53- 35)
1 min rest

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
4rds of
4 X's thru the following cycle (unbroken)
2-DKB push ups(53-35)
2-DKB renegade row
2-DKB cleans
2-DKB front squat
REST as needed between rds.
If break 20 cal Ski

Tuesday 2/27

2/27/2018

CFTR MOBILITY

WARM UP / DROM
5 min amrap
10-SDHP(bar)
10-push press
10-Sit ups

STRENGTH
Power Snatch
1-1-1

WOD A
20 min cap - For time
100-DU's
15-K2E
50-DU”s
10-K2E
25-DU's
5-K2E
rest 2 min then
5rds
12-wall ball
12-push up
rest 2 min then
7rds
7-Pull ups
7-P. Snatch (75-55)

WOD B
5rds
50m KB OH carry Left(35-26)
10-HSPU
50m KB OH carry Right
10-strict pull ups

Monday 2/26

2/26/2018

CFTR MOBILITY

WARM UP / DROM
5 min amrap
10-air sq
10-push up
20-DU's

STRENGTH
Back Squat
5,4,3,1,3,4,5
Score 5's and 1

WOD
11 min cap
5rds
12-reverse DB lunges(50-35)
9-DB thrusters
6-c2b

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5rds
5-DKB thrusters(70-53)
7-DKB burpees
9-DKB Sumo DL
12 cal ski

Saturday 2/24

2/24/2018

CFTR MOBILITY

WARM UP / DROM
2 min of burpees
movement demo plus set up

PARTNER WOD
100-DKB step ups (35-26)
40 cal A/B
50 DKB thrusters
100 push ups
40 cal A/B
100-burpees
40 cal A/B
100-Weighted sit ups(45-25)
40 cal A/B

Friday 2/23

2/23/2018

THE OPEN : 18.1

CFTR MOBILITY

WARM UP / DROM

OPEN WOD 18.1
20min AMRAP
8 T2B
10 DB Hang Clean and Jerks
(5 each arm) (50/35)
14c/12c Row

Thursday 2/22

2/22/2018

CFTR MOBILITY

WARM UP / DROM
With high knees, butt kickers, etc
1200m run
(warm up pace)

WOD
10rds
20-Russian swings (70-53)
15-pump sit ups
10 cal A/B

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
20 cal Ski
then
21-15-9
T2B
pendlay row (135-95)
then
20 cal Ski

Wednesday 2/21

2/21/2018

CFTR MOBILITY

WARM UP / DROM
Air squat
warm back squat

STRENGTH
back squat
5-5-5-5

WOD
5 X's 3 min rds
3-back squat (275/185)
21 cal Row

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
20-Deadlift (245-175)
40-Goblet squat (53-35)
400m run
80-Push ups
600m run

Tuesday 2/20

2/20/2018

CFTR MOBILITY

WARM UP / DROM
30 sec row
30 sec Push
press(bar)
30 sec Front sq
30 sec rest

STRENGTH
Push press
2-2-2-2-2

WOD A
Fat Fran
21-15-9
thrusters (135-95)
pull ups

WOD B
NOT FOR TIME
50 swings on the rings.
Every 10th swing MU
then
Pull over Tuck (hip to bar)
5x2
then
25 parallette shoot through
(push up/dip 2 ct)

Monday 2/19

2/19/2018

CFTR MOBILITY

WARM UP / DROM
Warm up with movements for
the wod DL/H.power clean/Front squat.

WOD
5 rounds
On the 5 min
21 Cal A/B
12-Burpee pull up
9-Dead lift(185-135)
6-H. Power clean
3-front squat

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5rds
250m row
10-Incline KB bench press (53-35)
20-Single KB bent row (10-L/R)
10-pull up
20-Single Kb situp

Saturday 2/17

2/17/2018

CFTR MOBILITY

WARM UP / DROM
movement demo plus set up

PARTNER WOD
45 min running clock
9 min to complete
60- thrusters (95-65)
1000m row
9 min to complete
100-DB snatch(50-35)
60-Box jump overs
9 min to complete
60 cal A/B
100 goblet squat (70-53)
9 min to complete
60 cal ski
100-GHD sit up
9 min AMRAP
Cindy

Partners can rest and work as wanted.
Once 9 min are up they MUST move to the next segment
Score is reps and completed rds of Cindy