Blog Archives - Crossfit Toms River

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

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

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

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

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

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

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

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

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

Tuesday 3/12

3/12/2019

MOBILITY

WARMUP
3 X's
30 sec air squat
30 sec Push up
30 sec
30 sec rest

STRENGTH
Back squat
5-3-1-1-3-5
total your 5's and 1's

WOD A
(optional)
21-15-9
(10 min cap)
Goblet squat (70-53)
Pull up

WOD B
20 MIN AMRAP
30 DKB push ups (53/35)
10 dkb bent row
30 cal row
10 dkb burpee

Monday 3/11

3/11/2019

MOBILITY

WARMUP
3 rounds
30 sec front squat (bar)
30-sec mountain climbers
30 sec push press
30 sec rest

SKILL/DRILL
Power Clean

WOD
(30min Cap)
Buy in
30 power cleans(135-95)
directly into
5rds
30 cal row
25 wall balls
20 toe to bar
directly into
300 DU's

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5rds
15-KB SDHP (70-53)
15-Russian swings
15-Goblet squat
2 min rest

Saturday 3/9

3/9/2019

MOBILITY

WARMUP
Coaches Choice

WOD
LOREDO
6rds
24 air squats
24 push ups
24 walking lunges
400m run

Friday 3/8

3/8/2019

MOBILITY

WARMUP

OPEN WOD 19.3
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Men: 50-lb. dumbbell, 24-in. box
Women: 35-lb. dumbbell, 20-in. box
Time cap: 10 minutes

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
FOR TIME
1000m Row
20 dkb dead lift (70/53) suitcase
800m row
25 dkb dead lift
600m row
30 dkb dead lift
400m row
35 dkb dead lift
200m row
40 dkb dead lift