Blog Archives - Crossfit Toms River

Friday 5/30

5/30/2014

CFTR MOBILITY

WARM UP
20 Lateral Hop- over paralette
10-Air Sq.
5-Pull-ups
{x3}

Then
Burgener (with bar)

WOD #1
2Rds
15-Snatch (75/55)
15-Box Jumps

WOD#2
20-Sq Clean (95/65)
60-DU’s
15-Sq Clean
45-DU’s
10-Sq Clean
30-DU’s
5-Sq Clean
15-DU’s

Beach WOD cancelled!

5/29/2014

Unfortunately, the weather is not playing to our favor.. we are going to cancel beach wod for tonight.
The 10 day forecast for next week looks better! 6:30pm class will happen at the box!

Thursday 5/29

5/29/2014

Good Luck to Coach Kristen at Regionals!
You have done the work, now have fun and kick some ass!

CFTR MOBILITY

WARM UP
10-Air Sq
10-Shoulder Press (Just bar)
200m Run

SKILL
OHSQ
Work up to and beyond WOD weight

WOD
Nancy
5RFT
400m Run
15-OHSQ(95/65)

Post Time Stretch

Wednesday 5/28

5/28/2014

CFTR MOBILITY

WARM UP
10-GHD
10-Push-ups
10-Pull-ups
{x2}

WOD 5RDS
20-Slam Ball (30/20)
10-Tuck Crunch
20-SDHP
(95/65)
10-Sit-up

*After Rds 1 3 5
Run a 400m

Tuesday 5/27

5/27/2014

CFTR MOBILITY

STRENGTH
Dead Lift
Work up to a 3 RM

Then ( If time)
5RDs
5-DL(90% 3rm)
5-Broad Jump
20-OH walking lunges (45/25)

Monday 5/26

5/25/2014

Happy Memorial Day!

CFTR MOBILITY

WARM UP
5-Burpees
10-Lunge
250 Row
{2x}

WOD
“Murph”
(w/ a weight vest)
1 Mile Run
100-Pull-ups
200-Push-ups
300-Air Sq
1Mile

Sunday 5/25

5/25/2014

Sunday Hopper WOD

Saturday 5/24

5/24/2014

CFTR MOBILITY

WARM UP
21-15-9 (Outside)
10m Shuttle Run
Air Sq
DU’s
Push-up

WOD
Partner 1 Works
Partner 2 Planks
Both run together
150-Wall Balls
400m Run
150-KB Swings
400m Run
150-Dead Lift (95/65)
400m Run
150-S.T.O (95/65)
400m Run

Friday 5/23

5/23/2014

Great work yesterday athletes!
Memorial Day Murph shirts are at the box! Grab them today!

CFTR MOBILITY

WARM UP
10-SDHP(just bar)
10-Wall Ball
10-Ring row
{x3}

SKILL
Thruster
Work up to WOD weight

WOD
“Rowing Fran”
3rds
5-Thrusters
(95/65)
5-Pull-up
5-Thrusters (95/65)
5-Pull-ups
5-Thrusters (95/65)
5-Pull-ups
Row 500

Beach Wod is Cancelled for tonight! 6:30pm class at the box!

5/22/2014