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 10/7

9/30/2016

0 Comments

 
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 WOD

eXpress MOBILITY

eXpress WARM UP

WOD
4rds
10-dead lifts(BW)
15-bar facing burpees
0 Comments

Thursday 10/6

9/30/2016

0 Comments

 
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 WOD

eXpress MOBILITY

eXpress WARM UP

WOD
12 min ladder
power clean
pull ups
By 2's 2,4,6,8,....
0 Comments

Wednesday 10/5

9/30/2016

0 Comments

 
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 WOD

eXpress MOBILITY

eXpress WARM UP

WOD
21-18-15-12-9
burpees
russian swings(7-53)
*every 2 min 20 cal A/D
0 Comments

Tuesday 10/4

9/30/2016

0 Comments

 
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
0 Comments

Monday 10/3

9/30/2016

0 Comments

 
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 WOD

eXpress 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
0 Comments

Friday 9/30

9/23/2016

0 Comments

 
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 WOD

eXpress 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
0 Comments

Thursday 9/29

9/23/2016

0 Comments

 
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 WOD

eXpress MOBILITY

eXpress WARM UP

WOD
3rds
30-wall ball
15-hang power cleans(115-85)
0 Comments

Wednesday 9/28

9/23/2016

0 Comments

 

NOTES & REMINDERS

Just 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 WOD

eXpress 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
0 Comments

Tuesday 9/27

9/23/2016

0 Comments

 
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
0 Comments

Monday 9/26

9/23/2016

0 Comments

 
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 WOD

eXpress 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
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