Blog Archives - Crossfit Toms River

Monday 4/30

4/30/2018

MOBILITY

WARM UP/DROM
4 X's
30 sec pull up
30 sec air sq
30 sec row
30 sec rest

SKILL/DRILL
Barbell movements adding weight as you warm

WOD
5 X's 4 min rds
10-SDHP (115- 75)
10-Hang sq cleans
10-thrusters
400m run

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WOD
every 4 mins for 5 rds
10 cal A/B
5-DKB suit case DL
5-DKB sumo DL
5-DKB cleans
5-DKB front sq
5-Thrusters
10 cal ski

Saturday 4/28

4/28/2018

MOBILITY

WARM UP/DROM

WOD
45 min AMRAP
400m run
3 rope climbs
7-burpee clean-n-jerk (135-95)
400m run
10-pull up
15-clapping push ups

Friday 4/27

4/27/2018

MOBILITY

WARM UP/DROM
4 X's
30 sec HS hold
30 sec Jump rope
30 sec Air squat
30 sec rest

WOD
10 RDS
(25 min cap)
12-DB snatch (50-35) (6/6)
12-box jump overs
12/10 cal A/B

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WOD
5rds
15-DKB snatch (35-26)
15-cal row
15-DKB sit up

Thursday 4/26

4/26/2018

MOBILITY

WARM UP/DROM
for time
3 min row
1 min rest
2 min A/B

SKILL/STRENGTH
Curtis P
work to a heavy Curtis P

WOD
every 3 min for 15 min
3-Curtis P (135- 95)
12-evil wheels

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WOD
17 min Amrap
5-DKB Curtis p (53-35)
10-DKB burpees
15 cal ski

Wednesday 4/25

4/25/2018

MOBILITY

WARM UP/DROM
DROM Sumo Dead Lift

STRENGTH WOD
Dead stop Sumo DL
7-6-5-4-3-2- 1
(progressive load)
Then
Untimed Touch-n-Go Sumo Dead lift(225-155)
7-6-5-4-3-2
50m Dkb front rack carry between each set of T-n-G sumo's

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WOD
5rds
20-KB SDHP(70- 53)
15-Russian swings
10-goblet sq
10 cal A/B

Tuesday 4/24

4/24/2018

MOBILITY

WARM UP/DROM
7min AMRAP
200m run
10- air squat
10- push up
5- pull ups

WOD A
4 min amrap
27 cal row
27 wall ball
27 pull up
rest 2 min
4 min amrap
21 cal row
21 wall ball
21 pull up
rest 2 min
4min amrap
15 cal row
15 wall ball
15 pull up
2 min rest
4min amrap
15 ghd SIT UP
10 cal ski
rest 2 min
4 min amrap
20 DU's
20 sit ups

Monday 4/23

4/23/2018

MOBILITY

WARM UP/DROM
3x's
30 sec HS hold
30 sec sit up
30 sec A/B
30 sec rest
DROM - OHS

STRENGTH
OHS
2-2-2-2-2

WOD
(10 min cap)
21-15-9
OHSQ(115-80)
T2B

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WOD
5rds
15-1 arm KB snatch(35-26)(L)
10-1 arm KB OHSQ(L)
20 cal A/B
10-1 arm KB OHSQ(R)
15-1 arm KB Snatch(R)

Saturday 4/21

4/21/2018

MOBILITY

WARM UP/DROM
3 X's
30 sec DU's
30 sec plank
30 sec air sq
30 sec rest

WOD
“Coffland”
6 min hang hold (cumulative)
Each time you drop
800m 30 push ups

Friday 4/20

4/20/2018

MOBILITY

WARM UP/DROM
5 min AMRAP Cindy

STRENGTH
Warm up to and beyond wod weight for Dead lift

WOD
16 min cap
5rds
3-Dead lifts (315-220)
12 cal A/B
12-pull up
200m run

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WOD
5 X's thru the following ladder of head cutters
12@53-35
8@70-53
4@97-70
Every 3 min ski 10 cal

Thursday 4/19

4/19/2018

MOBILITY

WARM UP/DROM
4 X's
30 sec Push press
30 sec push ups
30 sec Jump rope
30 sec rest
DROM Push press (bar)

WOD
5rds
30 min cap
20-Oh walking lunge(45-25)
**push press**
20-Lateral Burpees
400m run
**Push press**
RD1 10 reps (155/115)
RD2 10 reps (135-95)
RD3 20 reps (115-85)
RD4 30 reps (95- 65)
RD5 40 reps (75-55)

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WOD
4rds
20-DKB push ups(53-35)
10-DKB single leg DL(alt 5/5)
10-DKB front sq
20 cal A/B