Blog Archives - Crossfit Toms River

Saturday 3/30

3/30/2019

MOBILITY

WARMUP
Coaches Choice

WOD
LUMBERJACK 20
20 Dead lifts (275/185 lb)
400 meter Run
20 Kettlebell Swings (70/53)
400 meter Run
20 Overhead Squats (115/75lb)
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans (45/35 lb)
400 meter Run

Friday 3/29

3/29/2019

MOBILITY

WARMUP
3rounds
30 sec push ups
30 sec air squat
30 sec row
30 sec rest

STRENGTH
Bench Press
3,3,3,3,3

WOD
10 min Cap
21-15-9
Thrusters 95/65
assault bike cal
Minus 2 cals per round if using Echo bike

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5 Rounds
15 dkb floor press from bridge (53/35)
15 cal row
15 flutter kicks
(2 ct)

Thursday 3/28

3/28/2019

MOBILITY

WARMUP
Coaches Choice

WOD
2 rounds
2 min assault bike
2 min burpee pullups
2 min row
2 min 200m run
2 min rest
2 min KB head
cutter (35/26)
2 min pump sit up
2 min 200m run
2 min ski
2 min rest

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
4 Rounds
25 dkb dl suit case (70/53)
10 cal a/b
200m run

Wednesday 3/27

3/27/2019

MOBILITY

WARMUP
5 min AMRAP CINDY

STRENGTH
Back squat BW
3x's max reps
TOTAL REPS
Cannot rest with weight on your back

WOD
7 min AMRAP
T2B
db snatch (50/35)
2,4,6,8,10,12, etc

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5 Rounds
10 clean n push press (53/35)
20m burpee broad jump
30 cal ski

Tuesday 3/26

3/26/2019

MOBILITY

WARMUP
Coaches Choice

PARTNER WOD A
120 wall ball
100 pullups
80 box jump over
60 dead lift (185/135)
40 cal a/b
20 wall walks
every 4 mins one partner
runs 200m
1 works & 1 rests

WOD B
3 rounds
10 dkb front squat (53/35)
100 jump rope singles
10 dkb SDHP
400m run
10 KB OH sit ups (single bell)
30 air squats

Monday 3/25

3/25/2019

MOBILITY

WARMUP
3 RDS
30 sec row
30 sec muscle clean (bar)
30 sec push press
30 sec rest

STRENGTH
Work to a heavy of the complex p clean + push jerk

WOD
2 min AMRAP
9 power cleans (155-105)
9 front squats
9 push jerks
Rest 3 min
2 min AMRAP
7 power cleans (185-125)
7 front squats
7 push jerks
Rest 3 min
2 min AMRAP
5 power cleans (205-145)
5 front squats
5 push jerks
Rest 3 min

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
3 Rounds
10xs through the complex
1 dkb swing 1 dkb snatch + 1 dkb push press (35/26)
15 push ups
20 walking lunges

Saturday 3/23

3/23/2019

MOBILITY

WARM UP
Coaches Choice / Demo Movements

PARTNER WOD
2000m relay run*
8 rounds of:
5 TTB,
5 push ups
then
100 wall balls
then
8 rounds of:
5 TTB,
5 push ups
then
100 power clean (115/75)
then
8 rounds of:
5 TTB,
5 push ups
then
100 box jump
then
8 rounds of:
5 TTB,
5 push ups
then
100 situps

*200m relay run 1 run 1 works
until the run falls off then 1 works 1 rests

Friday 3/22

3/22/2019

MOBILITY

WARMUP

OPEN WOD 19.5

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
6 Rounds
18 dkb walking lunges (35/26) (suit case)
15 dkb situps
15 dkb SDHP
200M run

Thursday 3/21

3/21/2019

MOBILITY

WARMUP
4 rounds
30 sec row
30 sec muscle snatch
30 sec hs hold
30 sec rest

WOD
Running Clock
0-4 min
15 power snatch (75/55)
10 burpee over bar
200m run
4-8 min
12 power snatch (95/65)
12 burpee over bar
200m run
8-12 min
10 power snatch (135/95)
15 burpee over bar
200m run
12-16 min
AMRAP cal choice

eXpress MOBILITY

eXpress WARMUP

WOD
10 Rounds
20 Russian swings (35/26)
15 press outs
10 single bell thruster (goblet grip)

The object is to stay on the bell for all 10 rounds.
Score is how many times you break.
Penalty for breaking is 15 cal a/b.

Wednesday 3/20

3/20/2019

MOBILITY

WARMUP
3 Rounds
30 sec Push up
30 sec sit ups
30 sec jump rope
30 sec rest

STRENGTH
DKB floor seated seesaw press
4-4-4-4-4 (2 L/R)

WOD
15 min AMRAP
5-Renegade row (35-26)(2ct)
15-T2B
10 cal A/B

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
4 Rounds
5 clean n press (53/35)
10 dead lift (225/155)
5 clean n press
15 cal row