Blog Archives - Crossfit Toms River

Saturday 9/29

9/29/2018

MOBILITY

WARM UP
Coaches Choice

WOD
TEAM 1776
TEAMS of 3
-KB American swing(53-35)
-Box jump
-air squat
-push up
-Burpees
-pull up
-sit up
-cal row
-DU's
-wall ball
-slam ball (30-20)
-DB push press

As a team complete total reps of 1776
of all movements in any order.

Multiple partners can work but
must be the same movement and
no more then 200 reps per movement.

Friday 9/28

9/28/2018

MOBILITY

WARM UP
Coaches Choice

STRENGTH
15 min
to find a heavy 1 rep Back squat

WOD
3rds
20-DB snatch (50-35)
20-Box jump over
20-T2B
20/15 cal A/B

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WOD
20 min amrap
20-GHD sit up
20-DKB front rack walking Lunge
(open weight)

Thursday 9/27

9/27/2018

MOBILITY

WARM UP
Coaches Choice

WOD
Running clock
0-10min
1 mile run
max Power cleans (135/95)
10-12 min rest
12-20min
800m run
max power snatch (115-85)
20-22min rest
22-27min
400m run
max Thrusters (95/65)

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WOD
UNTIMED
5 X's thru the complex of:
(open weight)
8-DKB Pendlay row
10-DKB Sq. clean
8-DKB swing
20 cal Ski @ a low
damper after each rd.
Recovery pace.

Wednesday 9/26

9/26/2018

MOBILITY

WARM UP
Coaches Choice

STRENGTH
Jerk
1-1-1-1-1
*can be push or split

WOD
4 X's 3 min amrap
1 min rest
30-push press (75-55)
15-pull ups
max DU's

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WOD
100m row / 30Russian swings(AHAP)
200m row / 25 Swings
300m row / 20 swings
400m row / 15 swings
500m row / 10 swings
then
21-15-9
DKB snatch (35-26)
T2B

Tuesday 9/25

9/25/2018

MOBILITY

WARM UP
Coaches Choice

STRENGTH
Front squat
2-2-2-2-2

WOD A
8 rds
(16 min cap)
200m run
10-DKB DL (70-53) Suitcase grip

WOD B
5 X 1 min rd
1 min rest
30 sec DKB front sq(53-35)
30 sec DKB front
rack carry
rest 3 min
record reps/meters
then
5 x 1 min rds
1 min rest
30 sec DKB thrusters(53-35)
30 sec DKB burpees
record reps

Monday 9/24

9/24/2018

MOBILITY

WARM UP
Coaches Choice

PARTNER WOD
35 min Amrap
50-Box jump
50-Jumping pull ups
50-American Swings(53-35)
50-Walking lunges
50-K2E
50-Push press(75-55)
50-Back ext
50-wall ball
50-burpees
50-DU's
1 works 1 rest

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WOD
30-20-10
10-20-30
DKB DL(70-53) (suitcase grip)
cal ski
into
20-15-10
cal Bike
H.R. Push ups

Saturday 9/22

9/22/2018

MOBILITY

WARM UP
6 min amrap
30 DU
10 air sq
10 push up
5-pull up

PARTNER WOD
30 min amrap
50 cal A/B
75 wall ball
50-Weighted sit up(45-25)
75 power clean (115-85)
50-C2B

Friday 9/21

9/21/2018

MOBILITY

WARM UP
3 X's
30 sec wall ball
30 sec DU's
30 sec pull ups
30 sec rest

STRENGTH
Push Press
1-1-1-1-1

WOD
15 min Ladder
DB push press (50-35)
pull up
3,6,9,12,15..etc

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WOD
20 min Amrap
50-cal row
15-DKB Burpees(53-35)
50-Russian swing(70-53)
15-DKB Burpees

Thursday 9/20

9/20/2018

MOBILITY

WARM UP
3x's
30 sec stiff leg DL(bar)
30 sec push ups
30 sec air sq
30 sec rest

DROM
Deadlift

WOD
Amrap 3 min
21-Dead lift(225/155)
21-Air powered cal
max burpees over the bar
3 min Rest
Amrap 3 min
18-Dead lift(275-185)
18-Air powered cal
max burpee over bar
3 min Rest
Amrap 3 min
15-DL(295-205)
15-Cal
max burpee over bar
3 min Rest
Amrap 3 min
12-DL(315/225)
12-cal
max burpee

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WOD
1000m row
2-DKB Squat clean thruster
+ front squat
+ push press (53-35)
800m row
4-DKB complex above
600m row
6-DKB complex above
400m run
8-DKB complex above
200m row
10-DKB complex above

Wednesday 9/19

9/19/2018

MOBILITY

WARM UP
6 min amrap
5-pull up
10-Lunge
200m run

SKILL/DRILL
DB Snatch
work to wod weight

WOD
20min amrap
18 cal A/B
15 wall ball
12-DB snatch(alt) (open weight)
9-T2B

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WOD
5rds
20-Single KB OH sit up (35-26)
20-DKB burpees (53-35)
every 2 min 7 cal ski.