Blog Archives - Crossfit Toms River

Tuesday 10/31

10/31/2017

DROM
general mobility

WARM UP
4 X's
30-sec slam ball
30 sec Mt climber
30 sec row
30 sec rest

WOD A
5rds
(18min cap)
10-DB split jerk(50- 35)
31-pump sit ups
6-wall walks
6-Pull ups
6-C2B

WOD B
3rds
15-L-pull ups
15-K2E
15-back ext(off ghd) with 25lbs plate to chest

Monday 10/30

10/30/2017

DROM
general mobility
front squat

WARM UP
3x's
30 sec wall ball
30 sec bent row
30 sec rest

WOD
3rds
15 cal A/B
7-front sq(185- 125)
7-ring MU

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WOD
16 min AMRAP
10-DKB front squat (53-35)
10-pull up
400m run

Saturday 10/28

10/28/2017

MAYHEM ON MAIN STREET COMP
ALL CLASSES ARE CANCELLED!

Friday 10/27

10/27/2017

DROM
general mobility
Power snatch with pvc and bar

WARM UP
work up to ahap power snatch

WOD
5 x's 3 min rds
7-Power Snatch(135-95)
15 cal A/B
sub 20 cal row or ski

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WOD
4 x's 4 min rds
10-Kb snatch(53- 35)(R)
15-weighted sit ups(single kb 53/35)
10-kb snatch(L)
30 DU's
Sub for DU's is 2 count mountain climbers

Thursday 10/26

10/26/2017

DROM
air squat

WARM UP
4x through
30 sec jump rope
30 sec bent row(bar)
30 sec sq
30 sec rest

STRENGTH
Back sq weight for the wod

WOD
5rds
10-Back squat (185-125)
15-pull ups
20-Russian KB swings(70-53)
200m run

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WOD
5 x 3 min rds
15-back squat (95- 65)
(from the deck)
15-burpee over bar.

Wednesday 10/25

10/25/2017

DROM
general mobility
deadlift

WARM UP
4rds
30 sec row
30 sec rest
30 sec wall ball
30 sec rest

STRENGTH
Deadlift
5,5,4,4,3,3,2,2,1,1

WOD
Diane
21-15-9
dead lift(225- 155)
HSPU

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WOD
5rds
10-DKB Sumo dead lift (97-70)
15 cal skierg
20 cal A/B
20min cap

Tuesday 10/24

10/24/2017

DROM
general mobility

WARM UP
WOD movements

WOD A
Fastest 15 cal A/B

WOD B
27 min running clock:
9 min to complete
3rds
10-pull ups
10 cal A/B
3rds
10-T2B
10-Power cleans(135-95)

9 min to complete
2rds
10-STO(135-95)
12 cal row
2rds
10-Pendlay row
12-wall balls

9 min to complete
100 burpees

WOD C
Tabata Gymnastics gone bad
Tabata the following:
wall balls
pull ups
box jumps
HSPU
pistols
8 consecutive rds

Monday 10/23

10/23/2017

DROM
general mobility

WARM UP
6 min AMRAP
30-DU's
10-Sq
5-Pull up

DEMO/WARM UP
floor Press

WOD
10,9.8....1
Dkb floor press (70-53)
DKB front sq
20m DKB front rack walk
10 Cal A/B

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WOD
5rds
10-bench press (BW)
20 cal Skierg

Saturday 10/21

10/21/2017

DROM
general mobility

WARM UP
3xs
30 sec air sq
30 sec Jumping jacks
30 sec A/B
30 sec rest
then
work to wod weigh for back squat

WOD
Hero “Zeus”
3rds
30 wall ball
30 SDHP(75-55)
30 Box Jump(20 inch for all)
30 push press
30 cal Row
30 push ups
10 back sq (BW)

Friday 10/20

10/20/2017

DROM

WARM UP

PARTNER WOD
Annie/Karen
50-40-30-20-10
Wall balls
sit ups
DU's
*Scale for Du's 2 x singles

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WOD
5rds
(25 min cap)
25-American swings (53-35)
25-GHD sit up
25-GHD bk ext
25-K2E