Blog Archives - Crossfit Toms River

Saturday 5/30

5/31/2015

CFTR MOBILITY

WARM UP
coaches choice

HERO WOD
Mr. Joshua
5RFT
400m run
30-GHD
15- Deadlift (250/175)

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

Friday 5/29

5/29/2015

CFTR MOBILITY

WARM UP
coaches choice

SKILL/DRILL
Squat clean thruster

WOD
100-Sq. Clean thrusters
1st
20(135/95)
10-burpees
10-pull ups
2nd
20(115/85)
10-burpees
10-pull ups
3rd
20 (105/75)
10-burpees
10-pull ups
4th
20(95/75)
10-burpees
10-pull ups
5th
20(75/55)
10-burpees
10-pull ups

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
15 min AMRAP
7-DB thrusters (35-25)
7-slam balls
20-cal AD

Thursday 5/28

5/28/2015

CFTR MOBILITY

WARM UP
10-wall balls
15 sec HS hold
10-air sq
x4

SKILL/DRILL
Snatch

STRENGTH
find 1 rm snatch

IF TIME
Wod
3 rds
5-hang power snatch(95/65)
3-hang snatch
1- snatch

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5RFT
10-Double KB push press (53-35)
10-KB burpees

Wednesday 5/27

5/27/2015

CFTR MOBILITY

WARM UP (timed)
20-goblet lunges(alt legs)
20-shoulder to shoulder sandbag thrusters
x3

STRENGTH
find 1 rm Back Squat.

WOD
4rft
7-manmakers
15-K2E
200m run

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
2rds
250m row
50-sit ups
250m row

rest 90 sec

2rds
150m row
25-HR push ups
150m row

Tuesday 5/26

5/26/2015

CFTR MOBILITY

WARM UP (timed)
10-pull ups
10-SDHP(kb)
10-squats
200m run
X3

STRENGTH
Muscle ups (strict)
Harness or Banded
Work Technique.

WOD
4rft
15-pull ups
400m run
15-Dips
30-DU's

Friday 5/22

5/22/2015

CFTR MOBILITY

WARM UP
10-stiff leg DL(65/45)
250m row
10-thrusters(bar)
x3

STRENGTH
Dead lift
2-2-2

WOD
3 rft
6-Deadlift (275/185)
9-wall balls
12-T2B

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5RFT
3-push
press(135/95)
6-Thrusters
rest 30 sec
row 30 sec ME
rest 60 sec

Thursday 5/21

5/21/2015

CFTR MOBILITY

WARM UP
10-HR push ups
10Jumping air squat
200m run
x3

STRENGTH
Bench press
1-1-1-1-1

WOD
21-15-9
bench press (85% ur last 1)
box jump
*30m seal walk (orange cap)
in between each round.

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
Tabata
Plank
Sledge strikes
Sit ups
Sledge strikes

Wednesday 5/20

5/20/2015

CFTR MOBILITY

WARM UP
Around the clock lunges
then
3rds
10-DB push press
15-jumping jacks
200m run

WOD
3RFT
5-Curtis P's (95/65)
400m run
4-Curtis P
250m row
3-Curtis P
30-DU's
2-Curtis P
20 cal AD

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
Complete 200
cal AD in 1 min
work intervals
*in between efforts perform:
10-double KB cleans(53/35)
15-KB
SDHP (53/35)

Tuesday 5/19

5/19/2015

CFTR MOBILITY

WARM UP
10-DB bent row
20-DU's
10-push ups
x3

WOD
6rds
5-Body Blasters
10-4-count Mt. Climbers
15-Burpees
200m run

Monday 5/18

5/18/2015

CFTR MOBILITY

WARM UP
10-DB push press
10-pull ups
10-Db stiff leg DL
x3

STRENGTH
find 1rm Press

WOD
5rft
3-Push press (155-115)
6-renegade row (35/25) (2ct. on push up)
9-Deadlift

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
10,9,8,7,6....1 reps of
Russian KB swing(heavy)
burpee
weighted sit up