Blog Archives - Crossfit Toms River

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

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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

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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

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

Tuesday 3/19

3/19/2019

MOBILITY

WARMUP
5 min ARMAP
10 push press bar
10 bent row
10 air squats
20 du's

PARTNER WOD A
Decending rounds - 20 Curtis P’s (95/65)
25 burpees
15 pullups
400 M run
*Curtis P’s goes down (20-18-16- 14-....2)
Work remains the same
Partners both work rest as needed
you can relay the run

WOD B
5 rounds
21 goblet squat (70/53)
40M front rack carry (53/35)
10 cal ski
10 burpees
10 cal ski

Monday 3/18

3/18/2019

MOBILITY

WARMUP
Burgener
(PVC and Bar)

STRENGTH WOD
Low hang snatch + snatch
7 x through

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WOD
4rds
single KB DT (L)
12 dead lift (53/35)
9 hang clean
6 STO
10 head cutters
single KB DT (r)
12 dead lift (53/35)
9 hang clean
6 STO
12 cal ski

Saturday 3/16

3/16/2019

MOBILITY

WARMUP
Coaches Choice / Demo Movements

PARTNER WOD
For Time
120 Air Squats
25 Burpees
100 W Sit-Ups (45/25)
25 Burpees
80 Lunges (per leg)
25 Burpees
60 Kettlebell Swings (70/53)
25 Burpees
40 head cutter
25 Burpees
60 Kettlebell Swings (70/53)
25 Burpees
80 Lunges (per leg)
25 Burpees
100 W Sit-Ups
25 Burpees
120 Air Squats
*every 3 mins 10 cal row or ski

Friday 3/15

3/15/2019

MOBILITY

WARMUP
Coaches Choice

OPEN WOD 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Men snatch 95 lb.
Women snatch 65 lb.

Time cap: 12 minutes

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WOD
10 rounds
5 dkb thruster (53/35)
10 box step up
EMOM 5 cal a/b

Thursday 3/14

3/14/2019

MOBILITY

WARMUP
Coaches Choice / Demo Movements

WOD
35 MIN
30sec On / 30sec OFF
-Cal Assault
-Sit up
-Row
-Slam Ball
-Ski

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WOD
25 min AMRAP
20 DBK dead lift (70/53)
40m farmers carry
20 cal ski

Wednesday 3/13

3/13/2019

MOBILITY

WARMUP
5 min AMRAP
10 Push Press (bar)
15 cal bike

STRENGTH
Push Jerk (NO SPLIT)
1-1-1-1-1-1-1

WOD
15 min AMRAP
15 SDHP (95/65)
15 burpees
400m Run

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WOD
5 Rounds
10 DKB Front squat (53/35)
10 dkb push press
15 cal a/b
10 KB snatch (alt.)
2 min rest