Blog Archives - Crossfit Toms River

Friday 6/30

6/30/2017

MOBILITY

WARM UP
3rds
30 DU's
10-press(bar)
10-sq
10-wall ball

STRENGTH
back squat 2-2-2-2-2

WOD
50-40-30-20-10
10-20-30-40-50
DB thrusters (35 - 25)
Sit ups

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WOD
14 min Amrap
10- cal row
10-Russian swings(53-35)
12-cal row
12-Russian swings
14-cal row
14-Russian swings
16-cal row
16 Russian swings.
Etc...until time runs out.

Thursday 6/29

6/29/2017

MOBILITY

WARM UP
3rds
250m row
10-Sq
10-Stiff leg DL(bar)

STRENGTH
work to a heavy complex of
1 power clean + 1 hang power clean

WOD
9-pull ups
9-power cleans(185- 125)
15-pull ups
6-power cleans
21-pull ups
3-power cleans

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WOD
5rds
(single bell)
11-Sumo dead lift (70-53)
9-Russian swings
7-goblet sq
30 cal A/D/10 cal Assault
*KB work must be unbroken when started.
If break 5-head cutters (70-53) per rd

Wednesday 6/28

6/28/2017

MOBILITY

WARM UP
3rds
30 Cal A/D
12-push ups
12-squat

WOD
20 min EMOM
min 1-15 cal row
Min 2- 15- bench press(155-105)
15-KB SDHP(70-53)
Min -4 15 T2B
Min 5- ring dips

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WOD
5rds
20-GHD sit up or 15-DKB sit ups(35-26)
15-push ups
10-burpees
200m run

Tuesday 6/27

6/27/2017

MOBILITY

WARM UP
3rds
10-stiff leg DL(bar)
10-air squat
200m run

WOD A)
Dead lift
Romanian DL
5 x8 reps
(start 25% 1rm DL work up no heavier then 45%)
Then
work up to 80% 1rm for 3 reps Then 10 min emom 5 reps @ 70%

WOD B)
teams of 2
80 reps each of
*pull ups
box jump overs
wall balls
DKB Burpees(53- 35)
Russian swings(70-53)
*burpees
200m front rack carry(53-35)
One partner can work on the (*)
while the other does the other movements until the
(*) fall off then its one works one rest

WOD C)
2rds
10-ring MU
5-strict HSPU
500m row
*rx'd only please

Monday 6/26

6/26/2017

MOBILITY

WARM UP
3rds
10-wall balls
10-push ups
30-DU's

STRENGTH
front squat
2-2-2-2-2

SKILL THE COMPLEX

WOD
UNBROKEN
5rds (untimed)
5-Dead lift(135-95)
5-Hang power clean
5-front squat
5-squat clean
5-push jerk
Rest as needed between rds
If round breaks, 15 burpees on the spot then
finish the rd in any fashion.
Score is amount of burpees performed 0,15,30,45, 60 or 75. (not for time)

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WOD
18 min emom
Min 1-6
Odd 12 cal row
Even 5DKB front sq/5 DKB thruster (53-35)
Min 7-12
Odd 14 cal row
Even 3 DKB front sq/3DKB thrusters.
Min 13-18
Odd row 16 cal
Even 2 DKB front sq/2 DKB thrusters

Saturday 6/24

6/24/2017

MOBILITY

WARM UP

WOD
teams of 3
1500m row
50- Thrusters(95- 65)
Then
Each team member
one @ a time,
1 rd @ A time (Conga line style)
must complete:
2 rounds of the following
30-Russian swings(70-53)
15-burpees to target
10-box jumps overs
30-HR push ups
15-K2E
10-box jump over
50m Front rack Carry(53-35)
50m Farmers
Then
50- thrusters (95- 65)
1500m row
*Thrusters and row are
1 works 2 rests (round robin style)

Friday 6/23

6/23/2017

MOBILITY

WARM UP
3rds
of Cindy

STRENGTH
Front Squat
1-1-1-1-1-1

WOD
3 rds
15-Front sq(135-95)
400m run

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WOD
4rds
200m front rack carry (35- 26)
20-DKB front squat
200m run

Thursday 6/22

6/22/2017

MOBILITY

WARM UP
3rds
30-DU's
10-Press(bar)
15-sit ups

WOD
Open 12.3
18 min Amrap
15-box jump
12-push press(115-75)
9-T2B

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WOD
for time
1000m row
10-DB man makers(35-25)
800m row
8-Man makers
600m row
6-man Makers
400m row
4-Man Makers
200m row
2-Man Makers

Wednesday 6/21

6/21/2017

MOBILITY

WARM UP
Theraband sequence
Then
3rds
250m row
15 bent rows(bar)
5-pull ups

PARTNER WOD
50-Bar facing burpees
8-MU or 10-Bar MU or 25 pull ups
35-complex of Hang power snatch+OHSQ (95-65)
8-MU/10- BMU/25-pull ups
20-HSPU
8-MU/10-bar MU/25-pull ups
15-Rope climbs
8-MU/10-Bar MU/25-pull ups
800m relay run(200m @ per leg)

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WOD
5rds
40-sit ups
20-KB SDHP (53-35)
30 cal A/D

Tuesday 6/20

6/20/2017

MOBILITY

WARM UP
3rds
10-stiff leg DL
10-ridiculous lunges
200m run

WOD
WOD A)
Strength:
Dead Lift work to a heavy 2 rep
deficit dead lift(4 inch)
Then
3 x 5 each leg Bulgarian split squats.(start light)
Then
12 min emom
3 Dead lifts @ 70% 1rm

WOD B)
Partner 19 min AMRAP
60-ring dips
400m run
500m row
60-dead lift(135-95)
400m run
100-DU's
60-push press
400m run
500m row
then max
Clean-n-jerk the time remaining.
*scored time completed and C-NJ reps

WOD C)
4rds
3-pull overs
5-T2B
3-pull overs
7-K2E
*rounds unbroken if possible.
For quality not for time