Crossfit Toms River
  • HOME
  • ABOUT US
    • COACHES
    • TRAINING
  • MEMBERS
    • WORKOUT OF THE DAY
    • SCHEDULE
    • DROPPING IN
    • TRAVEL WORKOUTS
    • CFTR MOMS 2 BE
    • TEAM TRAINING (all sports - all ages)
  • EVENTS
    • RUMBLE AT THE RIVER
    • BIATHLON / TRIATHLON
    • MAYHEM ON MAIN STREET
  • PRICING
  • CONTACT US
  • FAQ

Monday 7/31

7/31/2017

1 Comment

 
MOBILITY

WARM UP 

3rds
10-wall ball
10-bent row(bar)
10-press
200m run 

STRENGTH
Push jerk
1-1-1-1-1-1-1 

WOD
21-18-15-12-9- 6-3
Push press (95- 65)
​Front rack lunge 

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
15 min ladder up
Complex of
Push up on the KB
sdhp
Russian swing-
Sumo Dead lift(70-53)
1,2,3,4, 5....all the way up until the time runs out
** every 3 min 15 air squat 
1 Comment

Saturday 7/29

7/29/2017

0 Comments

 
MOBILITY

WARM UP 

coaches choice 

PARTNER WOD
Bottom to top/top to bottom
4rds
50-air sq
10-burpees
40-sit ups
10-burpees
30-DB lunges(35-25)
10-burpees
20-DB thrusters
10-burpees
10-push ups
then
800m relay run @ the end of the round 
0 Comments

Friday 7/28

7/28/2017

0 Comments

 
MOBILITY

WARM UP 

 3rds frog
M-65-75-95
F-45-55-65 

STRENGTH
Power Clean 
1-1-1-1-1-1-1 

WOD
5 x 2 min rds
6 power cleans(185- 125)
Max MU remainder of the time.
​Rest 90 sec between rds.

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
2rds
30 cal Assault bike sprint
50-push ups
30 cal Assault bike sprint
1 min rest.
Then
50-DKB sit ups (35-26) 
0 Comments

Thursday 7/27

7/27/2017

0 Comments

 
MOBILITY

WARM UP 

2rds
1 min burpees
1 min rest 

SKILL
 Intro to TGU work to a moderate weight
​ 

WOD
20 min running clock
30m Seal walk (orange cap)
50m DKB front rack carry (53- 35)
10-DKB thrusters
50m farmers
​2-TGU. 1 left/ 1 right.

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
14 min EMOM
Min 1: max row meters
Min 2: 5 Dead lift(BW) 7 pull ups
Score: meters made and rounds completed.
 Max rounds is 7 (deads and pull ups)

0 Comments

Wednesday 7/26

7/26/2017

0 Comments

 
MOBILITY

WARM UP 

3rds
10-press(bar)
10-air squats 
250m row 

STRENGTH
Push Press
2-2-2-2-2 

WOD
5rds
10-Standing wall ball (no sq.)
10-H. Power clean(135-95)
​15-pull up

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
20 min Amrap
20-DKB Lunge (53-35)
10-Push ups
20-sit ups
200m run
0 Comments

Tuesday 7/25

7/25/2017

0 Comments

 
MOBILITY

WARM UP 
3rds
10-Stiff leg DL(bar)
10-Squat(bar)
5-strict pull up

WOD A
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 @ 75% 1rm

PARTNER WOD B
150-DU's (300 singles)
50-Partner Dead lift (275-225)
100-Lunges with slam ball in the front rack (30-20)
50-weighted sit up with slam ball
100- Slam ball with jump
50-weighted sit ups(slam ball)
100-lunges with slam ball OH.
50-partner Dead Lifts
150-DU's (300 singles)
 
WOD C
Half Mary
10 min amrap
5-HSPU
10-pistols
15-pull ups
0 Comments

Monday 7/24

7/24/2017

0 Comments

 
MOBILITY

WARM UP 
3rds
10-Air squat 
10-push up
200m run

STRENGTH
Find 1 rm back squat
 
WOD (optional)
21-15-9
front squat(135- 95)
​pull ups

eXpress WOD

​eXpress MOBILITY

eXpress WARM UP 

WOD
4rds
3-power snatch (155-115)
5-burpees
9-wall balls
5-burpees
15-box jump
5-burpees 
0 Comments

Friday 7/21

7/21/2017

0 Comments

 
ALL SATURDAY 7/22 CLASSES ARE CANCELLED
​DUE TO RUMBLE AT THE RIVER!!



MOBILITY

WARM UP 

3rds
15 sec HS hold
10-air sq
250m row
​ 
STRENGTH
1arm KB OHSQ
10 x5 each side
progressive load 

WOD
16 min emom
Min 1- 10 single bell Russian swings/10- Single bell OHSQ (L)
min 2- 30 DU's
Min 3- 10- single bell R.swing- 10single bell OHSQ (R)
min 4- 10 C2B

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
5rds
5-Dead lift (275-185)
15-K2E
20-DU's
0 Comments

Thursday 7/20

7/20/2017

0 Comments

 
MOBILITY

WARM UP 
Extended mobility 

WOD
ENDURANCE
Running clock
4rds
400m run
1 min rest
then
4rds
500m row
1 min rest
then
4rds
75 A/D-
25 AB cal
1 min rest then
4rds 25-burpees
1min rest 

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
5rds
10-DKB thrusters (53- 35)
30m front rack carry
​200m run 
0 Comments

Wednesday 7/19

7/19/2017

0 Comments

 
MOBILITY

WARM UP 

 3rds
10-Push press(bar)
10-front sq
200m run

STRENGTH
 Push press
1-1-1-1-1-1-1 

WOD
for time
20-Clean-n-Jerk (135-95)
10-wall ball
10-C-n-J (155- 105)
15-wall ball
5-C-n-J (185- 125)
20-wall ball 

eXpress WOD

eXpress MOBILITY

eXpress WARM UP 

WOD
10 rds
10-Elev ring row
15-weighted sit up(45-25)
10-H.R. Push up
odd rds: 30 DU's
even rds: 200m run
0 Comments
<<Previous

    Categories

    All

    Archives

    December 2020
    November 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014

    RSS Feed

PHONE: 732.503.8076          ADDRESS: 216 Main Street - Toms River, NJ 08753        EMAIL: info@crossfittomsriver.com

Copyright Crossfit Toms River LLC