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

Wednesday 2/28

2/28/2018

1 Comment

 
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

1 Comment

Tuesday 2/27

2/27/2018

0 Comments

 
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
0 Comments

Monday 2/26

2/26/2018

0 Comments

 
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
0 Comments

Saturday 2/24

2/24/2018

0 Comments

 
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
0 Comments

Friday 2/23

2/23/2018

0 Comments

 

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
0 Comments

Thursday 2/22

2/22/2018

0 Comments

 
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
0 Comments

Wednesday 2/21

2/21/2018

0 Comments

 
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
0 Comments

Tuesday 2/20

2/20/2018

0 Comments

 
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)
0 Comments

Monday 2/19

2/19/2018

0 Comments

 
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
0 Comments

Saturday 2/17

2/17/2018

0 Comments

 
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

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