Blog Archives - Crossfit Toms River

Tuesday 4/30

4/30/2019

MOBILITY

WARMUP
Coaches Choice

PARTNER WOD A
40 min CAP
15 rounds
10 thrusters (95/65)
10 cal bike
10 pullups
10 cal row
partner must round robin 1 work 1 rest
*the partner who ends the row must start the thrusters

WOD B
20 min AMRAP
5 dbk front squat (53/35)
10 wall ball
15 Russian Swing (70/53)

Monday 4/29

4/29/2019

MOBILITY

WARMUP
3 rounds
30 sec HS hold
30 sec front squat (bar)
30 sec plank hold
30 sec rest

STRENGTH
OHS
3-3-3-3-3

WOD
12min Ladder
OHS (95/65)
T2B
3,6,9...

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WOD
5 rounds
10 cal echo bike with DKB over head hold (26/16)
15 dkb sumo dead lift (70/53)

Saturday 4/27

4/27/2019

CFTR MOBILITY

WARMUP

PARTNER WOD
3 rounds
30 t2b
30 kb snatch (53/35)
30 burpee over partner
then
assault 50 cals bike
then
2 rounds
30 hr push ups
30 jumping lunges
30 kb clean n jerks
then
assault 50 cals bike
then
1 round
30 c2b
30 db situps
30 kb head cutter
then
50 cal assault bike
*one works one rest

Friday 4/26

4/26/2019

MOBILITY

WARMUP
3 rounds
30 sec push ups
30 sec rig hang
30 sec muscle snatch (bar)
30 sec rest

WOD
30 min EMOM
Min 1: 15 power snatch (75/55)
Min 2: 10 burpees
Min 3: 10 pullups
Min 4: 10 cal bike
Min 5: rest

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WOD
18 min AMRAP
10 dkb front rack walking lunge (35/26)
15 DKB sdhp
200m run

Thursday 4/25

4/25/2019

MOBILITY

WARMUP
Coaches Choice

STRENGTH WOD
Back Squat GRID
10 x 60%
8 x 70%
6 x 75%
4 x 80%
2 x 85%
4 x 80%
8 x 70%
6 x 75 %
6+ x 70%

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WOD
Row 4000M
every 3 mins 10 wall balls

Wednesday 4/24

4/24/2019

MOBILITY

WARMUP
30 sec stiff leg
dead lift (bar)
30 sec front squat
30 sec cal bike
30 sec rest

STRENGTH
Deadlift
2-2-2-2-2

WOD
5 x 3 min rounds
25 kb sumo dead lift (Men 88# to 106#) (women 53#- 80#)
200M Run

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WOD
5 rounds
10 burpee pull ups
15 dbk snatch (35/26)
20 push press

Tuesday 4/23

4/23/2019

MOBILITY

WARMUP
Coaches Choice

PARTNER WOD A
20 rounds
15 Russian swings (70/53)
12 cal ski or row
9 pull ups
6 clean n jerk
partner must round robin 1 work 1 rest
*the partner who ends the clean n jerks must start the swings
*35min Time Cap

WOD B
4 x 3 min AMRAP
Round 1:
21 cal ski
21 dbk suitcase dead lift (97/70)
*max situps the remainder of the time
Round 2:
18 cal ski
18 dbk suitcase dead lift
*max situps remainder of time
Round 3:
15 cal ski
15 dbk suitcase dead lift
*max situps remainder of time
Round 4:
12 cal ski
12 dbk suitcase dead lift
*max situps remainder of time

Monday 4/22

4/22/2019

MOBILITY

WARMUP
3 rounds
30 sec push press (bar)
30 sec sit up
30 sec squat
30 sec rest

STRENGTH
Push Press
3 x max reps (135/95)
should be weight able to achieve 12+ reps

WOD
3 x 4 min AMRAP
1 min rest between
15 box jumps
12 K2E
9 cal bike

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WOD
5 rounds
DBK Complex
1 clean + 2 jerks + 3 front squats = 1
5-4-3-2-1
15 cal echo bike active recovery between rounds

Saturday 4/20

4/20/2019

CFTR OUTING - Social 37 6:30pm!

MOBILITY

WARMUP
Coaches Choice

WOD
Buy-In:
100 Air Squats
then
50-40-30-20-10 Reps
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (53#/35#)
200 meter Run
*the above with a weight vest (20/14 lb)

Friday 4/19

4/19/2019

MOBILITY

WARMUP
3 rounds
30 sec sit ups
30 sec bent row
30 sec hr push up
30 sec rest

STRENGTH
Bench press 100 reps (155/85)
break as needed

WOD
5rds
For Time
14 min CAP
10 evil wheels (135/85)
10 wipers (5l / 5r)
wiper heels must touch middle every time

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WOD
5 Rounds
15 Russian swings (97/70)
15 cal ski
200m run