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

Friday 3/31

3/31/2017

0 Comments

 
CFTR MOBILITY

WARM UP

3rds
10-stiff leg Dead lift (bar)

SKILL
the dead lift work up to wod weight
​
WOD
4-Dead lift(315-205)
40-sit up
4-Dead lift
40-wall ball
4-Dead lift
40-ghd
4-dead lifts
40-cal row
4-dead lifts
​

eXpress WOD

eXpress MOBILITY
​
eXpress WARM UP

WOD
12-burpee slam ball (30-20)
24-K2E
​36-Russian KB swings (70-53)
0 Comments

Thursday 3/30

3/30/2017

0 Comments

 
CFTR MOBILITY

WARM UP
6 min amrap
12-wall ball
10-push press(bar)
20 cal A/D

STRENGTH
strict press 1-1-1-1-1

WOD
5rds
20-push press(95-65)
15 cal row
10-C2B
(13 min cap)

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5rds
20-DKB front sq(53-35)
20m Front rack carry
200m run 
0 Comments

Wednesday 3/29

3/29/2017

0 Comments

 
CFTR MOBILITY

WARM UP
3rds
10-lunge
10-push ups
5-pull ups

STRENGTH
Back Squat (25 min)
5-5-5-5-5 progressive load

WOD
12 min amrap
5-burpees
30-speed Russian lunges(15 each side)
10-box jump overs

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
10-bench press(BW)
12-slam balls
​200m run 
0 Comments

Tuesday 3/28

3/28/2017

0 Comments

 
CFTR MOBILITY

WARM UP
Theraband sequence
then
3rds
30-DU's
15 sec HS hold

WOD A
find 1rm snatch(full sq snatch)

WOD B
for time
800m run
10-Power snatch(175-115)
400m run
15-P. Snatch(135- 95)
200m run
20-P. Snatch(95-65)

WOD C
7 x's thru the cycle of
6-L-sit pull ups+1 hip circle+1 Bar MU
Rest as needed between cycles,
cycle must be unbroken.
0 Comments

Monday 3/27

3/27/2017

0 Comments

 
CFTR MOBILITY

WARM UP
​
3rds
10-good mornings(PV C)
10-air sq
5-pull ups
200m run

SKILL/STRENGTH
Double KB Sumo DL

WOD
5rds 15-DKB sumo DL(70- 53)
10-T2B
5-strict pull ups
250m row or sub's there of

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
6rds
5-DB snatch(50- 35)(5 each side)
7-box jumps
9-burpees 
0 Comments

Friday 3/24

3/24/2017

0 Comments

 
CFTR MOBILITY

WARM UP

​OPEN WOD 17.5
10RDS
9 Thrusters (95/65 - 65/45)
35 Double Unders (singles)

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
Head Cutter ladder
4rds
10-Head cutters(35-26)
8-head cutters(44-35)
6-head cutters(53-44)
4-head cutters(70-53)
2-head cutters(96-70)
30 cal A/D
*rest as needed between rds
0 Comments

Thursday 3/23

3/23/2017

0 Comments

 
CFTR MOBILITY

WARM UP
3rds
10 push press(bar)
10-pull ups
30 DU's

SKILL/DRILL
Hang power snatch

STRENGTH
H. Power snatch
1-1-1-1-1-1

WOD
5rds
20-slam ball(30-29)
10-Hang power snatch(95-65)
50m bear crawl

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
4rds
500m row
50 cal A/D
​25-pump sit ups 
0 Comments

Wednesday 3/22

3/22/2017

0 Comments

 
CFTR MOBILITY

WARM UP
3rds
10-wall ball
10-push up
30 DU's

STRENGTH
push press
2-2-2-2-2

WOD
5-burpees
15-STO(135-95)
5-Box jump
10-burpees
10-STO(155- 105)
10-box jump
15-burpees
5-STO(185-125)
15-box jumps

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5rds
250m row
10-Incline KB bench press(53-35)
10-KB bent row
10-pull up
​10-DKB sit up(35-26)
0 Comments

Tuesday 3/21

3/21/2017

0 Comments

 
CFTR MOBILITY

WARM UP
3rds
10-med ball clean to wall ball
250m row

WOD A
Strength:
Warm up: 7 x2
High hang squat clean
low hang clean(light)
then:
find 1rm Clean

WOD B
5rds
5-DKB squat clean(53-35)
5-DKB Sumo DL
5-DKB squat clean
15-pull ups
60 cal A/D

WOD C
10rds for quality
1 bar MU+back hip circle+forward roll
0 Comments

Monday 3/20

3/20/2017

0 Comments

 
CFTR MOBILITY

WARM UP
3rds
10-sit up
10-push up
10-pull up
SKILL/DRILL
Russian swings
WOD
2rds
10-Russian swings(53- 35)
10-DB snatch(50- 35)
15-Russian swings
15-T2B
30 cal A/D
50-Russian swings
50-DU's

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
for time
20-Dead Lift(225-135)
40-goblet sq(53-35)
400m run
80-push ups
​600m run ​
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