Blog Archives - Crossfit Toms River

Tuesday 3/31

3/31/2015

Congratulations to all of our athletes who competed in the 2015 Crossfit Open! We are so proud of all your hard work and dedication. The CFTR Team finished 94th in the Northeast, a huge accomplishment by all our athletes!
Keep working hard, the 2016 Open is right around the corner!

CFTR MOBILITY

WARM UP
Coaches Choice

SKILL
Push Press

STRENGTH
Push Press
1-1-1-1-1
work to a heavy 1 rep
then perform
1-1-1-1-1

WOD
3rds
10-push press (135/95)
20-DU's
20-Slam balls
*10 min time cap

STRETCH/RECOVER

Monday 3/30

3/30/2015

CFTR MOBILITY

WARM UP
10-goblet lunge R
10-kb swings
10-goblet lunge L
x3

STRENGTH
Back Squat
5-5-5

WOD
4rds
10-back sq (BW)
400m run

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WOD
50-TGU (25L/R)
every 2 min
10-burpees

Friday 3/27 - OPEN WOD 15.5

3/27/2015

Crossfit OPEN 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters

RX
Men: #95
Women: #65

Scaled
Men: #65
Women: #45

Teens (16-17)
Boys: #65
Girls: #45

Masters 55+
Men: #65
Women: #45

CFTR after Party to follow at Water Street! See you there!

Thursday 3/26

3/26/2015

CFTR MOBILITY

WARM UP
Tabata airdyne or row

WOD
800m run
20-SDHP (95-65)
20-burpees
200m farmers carry(53/35)
20-burpees
20-SDHP
*18 min cap

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WOD
6 rds
1 min ME row
30 sec rest
then..
400m run
then
tabata - weighted sit ups

Wednesday 3/25

3/25/2015

CFTR MOBILITY

WARM UP/DRILL
Split snatch

STRENGTH
Split snatch
1-1-1-1-1

WOD
4rds
5-hang power snatch(95-65)
5-power snatch
3-squat snatch
400m run
*18 min cap

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WOD
3rds
6-double kb diggers
6- double kb front squat
6- double kb diggers
30 cal airdyne

Tuesday 3/24

3/24/2015

CFTR MOBILITY

WARM UP
coaches choice

WOD 1
DU flight simulator.
5,10,15,20...50.
after every break 5 wall balls 3 burpees
If you fail on any rung you must start over @ 5
*45 min cap

WOD 2
100-thrusters (65-45)
100-burpees
100-sit ups
*45 min cap
*30 sec work @ a time. Once
2 movements r complete
sprint the remaining reps

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WOD
12 min ladder
2,4,6,8...
manmakers (35/25)
T2b

Monday 3/23

3/23/2015

CFTR MOBILITY

WARM UP/SKILL
DB lateral
Lunge
3x10 each side

STRENGTH
front squat
2-2-2

WOD
4rds
16-Goblet lunge(53/35) (alt)
3rds of cindy
2 rope climbs
*30 min Cap

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WOD
Cindy
20-min amrap
5-pull ups
10-push ups
15-air sq.

Friday 3/20 OPEN WOD 15.4

3/20/2015

Workout 15.4
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
Men clean 185 lb.
Women clean 125 lb.

Workout 15.4 (Scaled)
8 minutes AMRAP
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Thursday 3/19

3/19/2015

CFTR MOBILITY

WARM UP
3rds
10-push ups
10-bent row(barbell)
10-wall balls

STRENGTH
bench press
5-5-5

WOD
5rft
10-pull ups
15-push ups
20-lateral wall balls (alt. Sides)
*15 min cap

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WOD
Tabata Fun
slamballs
flutter kicks
thrusters(bar)
sit ups

Wednesday 3/18

3/18/2015

CFTR MOBILITY

WARM UP
20-cal air dyne
15-push ups
15 sec HS hold
x3

STRENGTH
OHSQ
2-2-2-2-2

WOD
3 rds
10-OHSQ (95/65)
15-Box jumps
500m row
*15 min Time Cap

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WOD
Deck of cards
Coaches choice.