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 9/30

9/30/2019

0 Comments

 
WARM UP
3 rounds
30 sec push press
30 sec hs hold
30 sec squat
30 sec rest

SKILL/DRILL
Split Jerk

STRENGTH
2 split jerks
7x's through 

WOD
10 min CAP
10 complex of c2b +k2e +t2b
20 HSPU
30 weighted situps (45/25)
40 wall ball

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD

​3 rounds
800m run
50 Russian swings (97/70)
50 sit ups
0 Comments

Saturday 9/28

9/28/2019

0 Comments

 
MOBILITY

WARMUP

Coaches Choice

WOD
PARTNER
20 BOX JUMPS
20 thrusters (115/75)
20 wall ball sit up together
20 k2e
20 sdhp
30 BOX JUMPS
30 thrusters (95/65)
30 wall ball sit up together
30 t2b
30 sdhp
40 BOX JUMPS
40 thrusters (75/55)
40 wall ball sit up together
40 pull up
40 sdhp
*remaining time max cals on A/B
0 Comments

Friday 9/27

9/27/2019

0 Comments

 
MOBILITY

WARMUP

3 X's
30 sec Jump rope
30 sec air squat
30 sec push up
30 sec rest
​
WOD
30 min time cap
25 cal a/b
100 wall ball
25 pullup
100 push press (95/65)
25 pull up
100 wall ball
25 cal a/b

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
20 MIN AMRAP
Complex:

5 SDHP
5 head cutter
5 rockers
 5 Russian swings
5 torch press (70/53)
Run 200M
0 Comments

Thursday 9/26

9/26/2019

0 Comments

 
MOBILITY

WARMUP
 3 rds
30 sec air squat
30 sec push up
30 sec ring row
30 sec rest
​
WOD
BACK SQUAT GRID
60 %x 10
70% x 8
75%x 6
80% x4
85% x 2
80% x 4
70% x 8
75% x 6
70% x 6+ trigger

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
EMOM 25 min
Min 1 – 20 alt. Bicep curls (35/20)
Min 2 – 20 walking lunges
Min 3 – 20 weighted situps (45/25)
Min 4 – 20 floor press alts.
Min 5 – 10 cal ski 
0 Comments

Wednesday 9/25

9/25/2019

0 Comments

 
MOBILITY

WARMUP

3 rounds
30 sec pullup
30 sec snatch grip high pull (bar)
30 sec muscle snatch
30 sec rest

STRENGTH
Hang P Snatch + Power Snatch
7 x through
​
OPEN WOD 16.3
7 min AMRAP
10 Power Snatch (75/55)
3 BMU

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5 ROUNDS
10 DKB thruster (53/35)
10 cal armless a/b
5 cal legless a/b 
0 Comments

Tuesday 9/24

9/24/2019

0 Comments

 
MOBILITY

WARMUP

3 rounds
30 sec push press (bar)
30 sec sit up
30 sec push up
30 sec rest

PARTNER WOD
20-18-16-14-12-10-8-6-4-2
A = DKB CNJ (53/35) / row
B = A/b / Wall ball sit up
rest 2 min then
100 burpees
400m farmers walk (70/53)

WOD B
15 Rounds
Partner Finish/Start
7 cal echo
7 DKB Snatch (35/26)
7 burpees
11 DKB DL suitcase (70/53)
0 Comments

Monday 9/23

9/23/2019

0 Comments

 
MOBILITY

WARMUP

3 rounds
30 sec muscle clean
30 sec Thruster
30 sec bent row
30 sec rest

STRENGTH/SKILL
Bear Complex
Build to a heavy Bear Complex

WOD
15 min AMRAP
1 bear (135/95)
10 burpee over bar
15 cal a/b
*bear 7x through
1 power clean
1 front squat
1 push press
1 back squat
1 push press

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
Team of 3
20-15-10-5
ski
a/b
row
all 3 do 20 cals on each cardio then 15 on each down to 5 on each
0 Comments

Saturday 9/21

9/21/2019

0 Comments

 
MOBILITY

WARMUP
Coaches Choice

WOD

HERO THE DON
66 dead lift (115/75)
66 box jump
66 KB American swing (53/35)
66 k2e
66 situp
66 pull up
66 thruster (65/45)
66 wall ball
66 burpee
66 double unders
0 Comments

Friday 9/20

9/20/2019

0 Comments

 
MOBILITY

WARMUP

3 X's
30 sec strict press
30 sec bent row
30 sec a/b
30 sec rest

STRENGTH
Push Press
2-2-2-2-2

WOD
15 min AMRAP
5 renegade row (35/25) 2 ct.
200m run
20 lateral wall ball (10/10

eXpress WOD

​eXpress MOBILITY

eXpress WARMUP

WOD

21-18-15-12-9-6-3
DKB CNJ (53/35)
cal ski 
0 Comments

Thursday 9/19

9/19/2019

0 Comments

 
MOBILITY

WARMUP
3 rds
30 sec air squat
30 sec push up
30 sec lunge alt.
30 sec rest

WOD
BACK SQUAT GRID
60 %x 10
70% x 8
75%x 6
80% x4
85% x 2
80% x 4
70% x 8
75% x 6
70% x 6+ trigger

eXpress WOD

​eXpress MOBILITY

eXpress WARMUP

WOD
Goblet squat burner
10 goblet squat @ 97/70
20 goblet squat @ 80/60
30 goblet squat @ 70/53
40 goblet squat @ 60/44
all sets unbroken. Rest as needed between sets
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