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 8/31

8/31/2015

0 Comments

 
CFTR MOBILITY

WARM UP

untimed
3rds
250m row
10-air sq
5-burpees

WOD
FOR TIME

50-cal A/D
10-rds of Cindy
800m run
5-rds of Cindy
50-cal A/D

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD

10 rds
10 - thrusters (75-55)
5 - burpee over bar
0 Comments

Saturday 8/29

8/30/2015

0 Comments

 
CFTR MOBILITY

WARM UP

coaches choice

PARTNER WOD
FOR TIME

40-renegade row
60-kb swings
80-burpees
100-pull ups
80-push ups
60-kb swings
40-GHD sit up
1000m relay row
*1 partner works 1 rests.
0 Comments

Friday 8/28

8/28/2015

0 Comments

 
CFTR MOBILITY

WARM UP

untimed
3rds
10- Thrusters(bar)
250m row
5-pull ups(strict)
20 cal AD

WOD
FOR TIME

25-HSPU or Wall walk
50-T2B
800m run
75-Hang power snatch(75-55)
150-DU's

*25 total, the athlete can do any combo of
HSPU and/or wall walks as long as it totals 25.

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD

Skill OHSQ
Find 1 rm OHSQ
0 Comments

Thursday 8/27

8/27/2015

0 Comments

 
CFTR MOBILITY

WARM UP

untimed
4rds
10-goblet sq(53-35)
10-H.R. Push ups
15-air sq
200m run

WOD
Death by Back sq. (w/ a 3 burpee chaser)
Min 1-1
min 2-2
min 3-3
ext.

Rx'd-BW
scale A-3/4 BW
scale B-1/2 BW

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD

5rds
10-burpee box jump
20-DB push press (35-25)
30-Mt. climbers (single count)
0 Comments

Wednesday 8/26

8/26/2015

0 Comments

 
CFTR MOBILITY

WARM UP

for time
30 burpee wall ball

STRENGTH
push press grid
60%x10
70%x8
75%x6
80%x4
85%x2
80%x4
70%x8
75%x6
70%x6+
80%x2
85%x1

WOD IF TIME

4rds
3-wall walks
10-pull ups

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD

5rds
12-T2B
20-wall balls
200m run
0 Comments

Tuesday 8/25

8/25/2015

0 Comments

 
CFTR MOBILITY

WARM UP

timed
3rds
20-cal AD
10-DB thrusters (35-25)
10- KB swings
200m run

STRENGTH
front squat grid
60%x10
70%x8
75%x6
80%x4
85%x2
80%x4
70%x8
75%x6
70%x6+
80%x2
85%x1

IF TIME WOD

3rds
1 min plank hold
20cal AD
1 min plank hold
200m run
12 min cap
0 Comments

Monday 8/24

8/24/2015

0 Comments

 
CFTR MOBILITY

WARM UP

Extra mobility

ENDURANCE WOD
1 mile run
50-burpees
1 mile run
50-burpee pull ups
1 mile run
50 burpees
48 min hard cap


eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD

5rds
15 wall ball
10-push ups
5-burpee pull ups
0 Comments

Saturday 8/22

8/23/2015

0 Comments

 
CFTR MOBILITY

WARM UP

coaches choice

WOD
Teams of 3
2,000m row
25-HSPU
10-stones (65- 95/95-115)
9-burpee box jumps
3-wall walks
50-snatch (95-65)
10-stones
9-burpee box jumps
3-wall walks
75-pull ups
10-stones
9-burpee box jump
3-wall walks
100-ghd sit up
10-stones
9-burpee box jump
3-wall walks
0 Comments

Friday 8/21

8/21/2015

0 Comments

 
CFTR MOBILITY

WARM UP

(for time)
50-wall balls

STRENGTH

front squat grid
60%x10
70%x8
75%x6
80%x4
85%x2
80%x4
70%x8
75%x6
70%x6+
80%x2
85%x1

IF TIME
3rds
6-OH walking lunges(65/45)
12-push ups
18-sit ups
200m run

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD

10-rds
10-Dead lifts(135-95)
15-H.R. Push ups
0 Comments

Thursday 8/20

8/20/2015

0 Comments

 
CFTR MOBILITY
WARM UP

timed
3rds
5-burpee pull ups
7-DB dead lift
9-KB swing
200m run

SKILL/DRILL
hang power clean/power clean

WOD
emom ALAP
5-pull ups
3-hang power clean(135-95)
2-power clean


eXpress MOBILITY

eXpress WARM UP

WOD

for time
75-burpees
*every 2 min 20 cal A/D
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