Blog Archives - Crossfit Toms River

Saturday 6/29

6/29/2019

MOBILITY

WARMUP
Coaches Choice

WOD
TEAMS OF 4
32 rds
10-cal A/B
7/5-Deadlift(135)
6/4-Deadlift(155)
5/3-deadlift(185)
5-KB headcutters(53-35)
4-Kb headcutter(70-53)
1-KB headcutter(97-70)
10 cal ski
Weight on deadlift is unisex only reps are M/F
*each team member goes thru the ladder in order follow the leader style.
You can all be on the ladder @ the same time you just cannot pass
each other on the ladder.

Friday 6/28

6/28/2019

MOBILITY

WARMUP
3 rds
30 sec ring row
30 sec jump rope
30 sec A/B
30 sec rest

WOD
4rds
(27 min cap)
5-DU's
10-burpee
15-box jump overs
rest 2 min
15-T2B
10-pull ups
200m run

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PARTNER WOD
15rds
10- cal Echo
10-ski
10-Snatch(75-55) (barbell)
10-wall ball

Thursday 6/27

6/27/2019

MOBILITY

WARMUP
3rds
30 sec row
30 sec Rig hang
30 sec Jump rope
30 sec rest

SKILL/DRILL
DB Snatch

WOD
5 x 5 min Rds
16 DB snatch(50-35) (alt)
12-Russian swings(97-70)
400m run

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WOD
“Impossible”
30 min cap
Repeat the sequence for
400m
5-DKB thrusters (35-26)
10-OH Lunge steps
Scale weight. Or suit case grip instead of OH if need be.

Wednesday 6/26

6/26/2019

MOBILITY

WARMUP
3rds
30 sec HS hold
30 sec bent row(bar)
30 sec A/B
30 sec rest

STRENGTH
OHSQ
3-3-3-3

WOD
15 min AMRAP
20-OH Plate OH walking lunge
7-pull up
20-sit ups

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WOD
5rd
6-KB Jerks (70-53)(L)
6-Russian swings
6-KB Jerk (R)
6-Russian swings
6-Burpee pull up
20 cal row

Tuesday 6/25

6/25/2019

MOBILITY

WARMUP
Coaches Choice

STRENGTH
Push Press
2-2-2-2-2

WOD A
PARTNER
(15 min cap)
15rds
10-cal A/B
7-Pendlay row (135-95)
5-Push press (135-95)

WOD B
5rds
5-DKB Sumo DL
5-Goblet squat
15-Russian KBS
20m Farmers
25 cal A/B
Weights range:
Men(88 to 106)
Women(60-80)

Monday 6/24

6/24/2019

MOBILITY

WARMUP
3 rounds
30 sec Push press(bar)
30 sec front sq
30 sec Muscle clean
30 sec rest

STRENGTH
Sq. Clean
1-1-1-1

WOD
9 min ladder
P. Clean (185-135)
Wall ball
1,2,3......
3,6,9,.....

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WOD
20 rds
10-cal A/B
5-DKB c-n-J(53-35)
partner 1 does an entire rd then rests
while partner 2 follows suit.

Saturday 6/22

6/22/2019

MOBILITY

WARMUP
Coaches Choice
Skill/Drill C+J

WOD
40 min cap
Team of 3
250-Clean-n-Jerk
0n the
0:00,5:00,10:00, 15:00....etc
40 cal A/B (35 echo)
21 pull ups
Weight increases every 50 reps
weight-1 95-65
weight-2 115-80
weight-3 135-95
weight- 4 155-105
weight-5 185-135

Friday 6/21

6/21/2019

MOBILITY

WARMUP
3rds
30 sec Muscle Snatch(bar)
30 sec OHSQ
30 sec Jump rope

SKILL/DRILL
Squat Snatch

WOD
20 min cap
3rds
7-Sq Snatch (95-65)
7-C2B
7-Box jump overs
50 cal row/ski
3rds
7-Sq Snatch (95-65)
7-C2B
7-Box jump overs
50 cal row/ski
3rds
7-Sq Snatch (95-65)
7-C2B
7-Box jump overs

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WOD
10 rds
10- ski
10-burpees
10-DKB DL(70-53) (suitcase)

Thursday 6/20

6/20/2019

MOBILITY

WARMUP
Coaches Choice

SKILL/DRILL
GHD
Skill and practice proper
technique and use of the GHD

WOD
7 rds on the 3min
400m run
12 T2B

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WOD
5 x 2 min rds
10- KB snatch (alt) (53-35)
16 cal Echo
rest 3 min
5 x 2 min rds
10 cal echo
16 Kb snatch(alt)

Wednesday 6/19

6/19/2019

MOBILITY

WARMUP
3rds
30 sec push up
30 sec air sq
30 sec pull up
30 sec rest

STRENGTH
Back Squat
3-3-3-3

WOD
10 min EMOM
5 cal A/B
5-Jumping sq
5 cal A/B

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WOD
For max distance
15 min Farmer walk(53-35)
*@ the top of each min 5 Burpees