Blog Archives - Crossfit Toms River

Saturday 5/16

5/17/2015

CFTR MOBILITY

WARM UP
200m run
10-wall balls
250m row
x3

HERO WOD
“Daniel”
For time
50-pull ups
400m run
21-thrusters (95-65)
800m run
21-thrusters
400m run
50-pull ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Friday 5/15

5/15/2015

CFTR MOBILITY

WARM UP
10-4 corner hops
10-HR push ups
10-ring rows
x4

WOD
for time
50-unbroken DU's
50-KB swings(53/35)
40-unbroken DU's
40-C2B
30-Unbroken DU's
30-Clapping push ups
*if you break on DU's you
must restart from zero

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WOD
3 rft
20- shoulder 2 shoulder sand bag thrusters
10- power cleans(115/75)
5- wall walks

Thursday 5/14

5/14/2015

CFTR MOBILITY

WARM UP
10- back ext
10- goblet lunges
250m row
x3

STRENGTH
Dead lift
1-1-1-1-1

WOD
5 rft
3-DL (275/185)
15-wall balls(20/14)
20-pump sit ups
30 cal AD
*Master's weight is 220 and reps are 2 for DL

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WOD
18 min Amrap
10-slam balls
10-push ups
20-cal row

Wednesday 5/13

5/13/2015

CFTR MOBILITY

WARM UP
10-wall balls
10-ring rows
10-push ups
x3

WOD
Bergeron beep test
emom for as
long as possible
7-thrusters (75/55)
7-pull ups
7-burpees

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WOD/STRENGTH DAY
20 min to find
1 rm Push press

Tuesday 5/12

5/12/2015

CFTR MOBILITY

WARM UP
coaches choice

SKILL/DRILL
power snatch

WOD
"Isabel"
30-snatch for time
(135/95)

Monday 5/11

5/11/2015

CFTR MOBILITY

WARM UP
10-air sq
10-DB side lunge
10-push ups
x3

STRENGTH
Front sq.
3-3-3

SKILL
drop lunge to step up

WOD
4rft
12-drop lunge to step up (75/55)
12-pull ups
400m Run

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WOD
4 rds
500m row
10-Double KB front sq(53/35)
1 min plank hold

Saturday 5/9

5/10/2015

CFTR MOBILITY

WARM UP
Coaches Choice

WOD
Hero
“Jack”
20 min amrap
10-push press(115/85)
10-kb swings
10-Box jumps

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group,
Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised
explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings
Abe, Mandi, Amber and Abi.

Friday 5/8

5/8/2015

It is with a heavy heart to announce that Jonathan Morse passed away yesterday suddenly. Jon, or simply J-Mo was a wonderful husband, father and friend. But to those that knew him, he was so much more. He was always there with a smile; one of the biggest around, a kind word and an ever giving heart. His integrity was always evident in both is personal and professional life. It was these qualities that helped him build lifelong friendships and business relationships.

Along with those qualities, Jon shined where it mattered most. He loved his family above all else. He was a proud supporter to all his wife’s basketball endeavors. JMo would always talk how Lucie loved helping children learn the game of basketball and he loved seeing the passion in her. Then there were his children, Nick and Gianna. He was the doting father and often talked about their sports and activities. He loved watching them grow. He would bring them to the gym where they always talked about their breakfast and shopping excursions after.

JMo not only loved his family, he loved to travel with them a lot. He would also relish his time on the golf course, on his boat fishing, or his workouts at CrossFit. He loved having friends and family around him during these activities as well.

Please keep wife Lucie and children Nicholas and Gianna in your prayers.

God bless. Always in our hearts.

CFTR MOBILITY

WARM UP
250m row
10-lunges
10-good mornings
x3

STRENGTH
dead lift
2-2-2-2-2

WOD
4rds
5-DL (225/155)
10-Box jumps
15-weighted sit ups
400m run

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WOD
2 rds
30 cal AD
10-Kb lunges
15-goblet sq
20-kb swings

Thursday 5/7

5/7/2015

BATTLE OF THE CLASSES!!!!

CFTR MOBILITY

WARM UP
Coaches choice

WOD
Deck of cards
Diamonds: push ups
Hearts: air sq
Clubs: sit ups
Spades: jumping lunges
Joker: 15 burpees
ace: 15
face cards:12

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WOD
14 min amrap
10-wallballs
10-4 ct. Mt. Climbers
15-Kb swings(53/35)

Wednesday 5/6

5/6/2015

CFTR MOBILITY

WARM UP
7 min amrap
15-air squats
10-push ups
5-pull ups

STRENGTH
find 1 rm back squat

IF TIME
4rds
400m run(Hill)
2 min plank hold

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WOD
200 cal Airdyne
100 burpees
30 sec rule