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

Friday 9/2

8/26/2016

0 Comments

 
CFTR MOBILITY

WARM UP
3rds
8-pull ups
8-KB front sq
8-KB push press
20-DU's

SKILL/DRILL
Thruster

WOD
Max thrusters in 20 min
3-thruster(135- 95)
200m run
*add 3 thruster

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
15 min amrap
250m row
10-weighted sit up(45-25)
10-push ups
0 Comments

Thursday 9/1

8/26/2016

0 Comments

 
CFTR MOBILITY

WARM UP
3rds
10-DB stiff leg dead lift
200m run
10 push ups

SKILL/DRILL
Power + hang power cleans

STRENGTH
Dead lift. Find 3 rm

WOD
Partner Rumble @ the river wod #2
5 min amrap
30-dead lift(225-155)
40-burpee over bar max
box jumps the remainder of the time
*score Box jump

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
3rds
8-double kb Russian swings(53-35)
8-DKB front squat
400m run
0 Comments

Wednesday 8/31

8/26/2016

0 Comments

 
CFTR MOBILITY

WARM UP
3rds
250m row
7-pull up
9-air squats
200m run

SKILL/DRILL
Power + hang power cleans

STRENGTH
10 min emom
power clean
hang power
clean
x3 @ 75% 1 rm

WOD
6rds
8-hang power clean(95-65)
8-wall ball
8-C2B

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
3rds
30-wall ball(20- 14)
30-slam ball
0 Comments

Tuesday 8/30

8/26/2016

0 Comments

 
CFTR MOBILITY

WARM UP
3rds
10-air sq
30 cal
A/D 10-Push ups

WOD A
strength front squat
70% x5
75%x3
80%x2
75%x5
80%x3
85%x2
then
emom 10 min
3 reps @ 75%
(@ least 75%, can go up if want to)
(try and go up 5/10lbs on the emom)

WOD B
4rds
20-OH barbell Lunge(95-65) (in place Alt.)
15-pull ups
200m run
15-push ups
20-Slam balls

WOD C
20 min emom
Min 1- 5 HSPU
Min 2- 8 C2b
Min 3- 8  pistols(alt L/R 16 total)
Min 4- 5 False grip pull
0 Comments

Monday 8/29

8/26/2016

0 Comments

 
CFTR MOBILITY

WARM UP
3 rds
10-press(bar)
10-K2E
200m run

STRENGTH
Find 1 rm split jerk
Then
emom 10 min
3 split jerk 75% 1rm

WOD
9- manmakers(35 -25)
10-T2B
6-manmakers
15-T2B
3-manmakers
20-T2B

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
“Nancy”
5rds
400m run
15-OHSQ (95- 65)
0 Comments

Friday 8/26

8/17/2016

0 Comments

 
CFTR MOBILITY

WARM UP
3rds
10-American swings (light)
10- 1 arm kb OHSQ(5 each)
10-push ups

STRENGTH
emom 12 min
1 Power snatch
1 hang Power snatch
1 OHSQ
(progressive load)

WOD
21-Hang power snatch(95-65)
9-wall ball
15-hang power snatch(115-85)
15-wall ball
9-hang power snatch(135-95)
21-wall ball

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
3rds(20 min cap)
15-power cleans(135-95)
30-slam balls
200m run
0 Comments

Thursday 8/25

8/17/2016

0 Comments

 
CFTR MOBILITY

WARM UP
3rds
10-db bent row
30-DU's
10-lunges

STRENGTH
3 x max rep pull ups
score total
​
WOD
every 4 min for 24 min
200m run
10-parallette shoot thru(2 ct push up/dip)
20-sit ups

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
Tabata A/D
1min rest
tabata push press(75-55)
1min rest
tabata A/D
1 min rest
tabata sit up
0 Comments

Wednesday 8/24

8/17/2016

0 Comments

 
CFTR MOBILITY

WARM UP
3rds
250m row
10-Kb SDHP
10-Russian swings
20-DU's

STRENGTH
work to a heavy 1 rep Dead Lift

WOD
Open 14.3
8 min amrap
10-DL(135-95)
15-box jump
15-DL(185-135)
15-Box jump
20-DL(225-155)
15-Box jump
25- DL(275/185)
15-Box jump
30-DL(315-205)
15-box jump
53-DL-(365-225)
15-box jump

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
30-20-10
ring row
wall ball
ghdsu
0 Comments

Tuesday 8/23

8/17/2016

0 Comments

 
CFTR MOBILITY

WARM UP
2rds
10-pull ups
10-jumping sq
10-HR push ups
200m run

WOD A)
front squat
70% x5
75%x3
80%x2
75%x5
80%x3
85%x2
then
emom 10 min
 3 reps @ 75%
(@ least 75%, please add weight each week )

WOD B)
800m run
15-front sq(135-95)
15-burpees
30 cal row
12-front squat
12-burpees
30 cal A/D
9-front sq
9-burpees
30 cal row

WOD C)
3rds
15-ice cream makers(tuck)
5-bar MU

CASH OUT
5 x 15 sec ring support holds
0 Comments

Monday 8/22

8/17/2016

0 Comments

 
CFTR MOBILITY

WARM UP
Tabata A/D
SKILL/DRILL
work up to emom weight

STRENGTH
power clean
Emom 10 min
3 reps @ 80% 1 rm sq. clean.

WOD
3rds
5-Hang power clean(185- 105)
3-STO
20 cal A/D
200m run

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
4rds
50 lunges
400m run
0 Comments
<<Previous

    Categories

    All

    Archives

    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