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CFTR MOBILITY WARM UP 3rds 10-wall balls 10-bent row(95-65) 200m run FRAN FREE STYLE 45-thrusters 45-pull ups Break up reps as you wish. CASH OUT 1 mile run recovery pace. eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 4rds 10-dead lifts(BW) 15-bar facing burpees
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CFTR MOBILITY WARM UP 3rds 10-SDHP(65/45) 10-air sq 250m row STRENGTH Dead Lift 1-1-1-1-1-1-1 WOD 800m run then 7rds 7-ring dips 7-burpees 7-dead lift (225- 155) eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 12 min ladder power clean pull ups By 2's 2,4,6,8,.... CFTR MOBILITY WARM UP 3rds 10-lunge(alt) 10-HR push ups 200m run 10-wall squat Strength: Back squat emom 10 min 3reps @ 75% 1 rm WOD 4rds 20-OH walking lunge(45-25) 10-box jump 30-DU's *can sub 20 cal A/D for DU's eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 21-18-15-12-9 burpees russian swings(7-53) *every 2 min 20 cal A/D CFTR MOBILITY
WARM UP 3rds 10-wall ball 20-du's 10-pull ups WOD A) strength: push press 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) 5rds 15-KB/DB push press (35-26) 200m run 5-wall walks 30 cal A/D 20-air sq WOD C) Accumulate as much time as possible of 3 x's ring support hold 3x's L-sit hang from the bar 3x's false grip pull up hold CFTR MOBILITY WARM UP 3rds 250m row 10-push ups 10-sit ups 10-air squat WOD 9 min amrap 7-pull ups 9-burpees 12-t2b then 6 min to find your 1 rm squat clean thruster eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 20 min emom min 1-12 cal row min 2- 10-DKB front squat(53-35) min 3- 12-Box jump(24-20) min 4 10- clapping push ups *cycle thru 5xs CFTR MOBILITY WARM UP 3rds 250m row 10-DB push press 200m run STRENGTH emom 10 min 2 power cleans + 1 Jerk @ 70% 1rm WOD 15-Clean n jerk(135-95) 10-wall balls 9-C-n-J 15-wall ball 6-C n J 20-wall ball eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 4rds 400m run 20-russian swings(70-53) 10-GHD sit ups IF TIME CASH OUT 50 GHD back ext CFTR MOBILITY WARM UP 3rds 10-bent row(95-65) 10-wall ball 10-push ups WOD For time 1,000m row 40-back sq (185-125) 30- thrusters (95- 65) 20-bar facing burpees *1 bar from the deck. Change weights eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 3rds 30-wall ball 15-hang power cleans(115-85) NOTES & REMINDERSJust some notes of reminder for box rules for old members and new: - Please come to class on time. - Please clean up after yourself. Put away equipment after use, take your personal items and throw away water bottles. Dont leave it for next class. - All visitor and friends need to checkin with us prior at info@crossfittomsriver.com, and follow our experience guidelines for drop ins. - The open gym schedule is below which can be used to work on things or catch up a wod. If it is outside these times you should be in a class and will be asked by a coach to wait. 7 days a week: 10am to 12pm Monday, Tues, Thur 7:30 to 8:30pm Friday 6:30 to 7:30pm CFTR MOBILITY WARM UP 3rds 50m bear crawl 30-DU's WOD 4rds 400m run 20-pull ups 30-push ups 40-sit ups eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 30-20-10 push ups slam ball(30- 20) air sq elevated ring row *every 3 min 20 cal A/D CFTR MOBILITY
WARM UP 3rds 10-DB push press 40 cal A/D WOD A Push press 70% x5 75%x3 80%x2 75%x5 80%x3 85%x2 Then emom 10 min 3 reps @ 75% WOD B 22 min amrap 20-Box Jump(24-20) 10-STO(135-95) 200m run 10-Burpees 20-KB snatch(35-26) (alt) WOD C 3rds 10-forward rolls 6-MU 4-Def HSPU(4inch) CASH OUT 30-sit up to plate drill CFTR MOBILITY WARM UP 3rds 10-Dkb front sq 10-DKb press(alt) 10-DKB row STRENGTH front squat emom 10 min 3 reps @ 75% 1rm WOD 4rds 7-front squat(135-95) 3-thrusters 10-pull ups 7-Hang power clean eXpress WODeXpress MOBILITY
eXpress WARM UP WOD 250m row 16-DKB seesaw thrusters(35- 26) 500m row 12-DKB seesaw thrusters 1000m row 10-DKB seesaw thrusters 500m row 12-DKB thrusters 250m row 16-DKB seesaw thrusters |
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December 2020
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