Blog Archives - Crossfit Toms River

Thursday 11/30

11/30/2017

CFTR MOBILITY

WARM UP
Demo movements
set up and warm DL

WOD
PARTNER
RD 1
15 min cap
100-burpees
100-1 arm KB snatch (Alt) (53- 35)
200- Thrusters (65- 45)
1 min rest
RD 2
10 min Cap
50-Renegade row (35-25)
100-4 Ct Mt. Climbers
1 min rest
RD 3
8 min Cap
100-Dead lifts (185-125)
100-DKB sit ups(26-16)

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WOD
50 cal row
50 cal A/B
50 cal Ski

Wednesday 11/29

11/29/2017

CFTR MOBILITY

WARM UP
6 min amrap
Cindy
5-pull up
10-push up
15-Air squat

DROM
Squat

WOD
30-back sq(225-155)
1000m row/50 cal A/B, 60 cal Ski
30-burpees

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WOD
for time
100-DKB front sq(53-35)
*emom 5 burpees

Tuesday 11/28

11/28/2017

CFTR MOBILITY

WARM UP
3 Xs
30 sec bent row(bar)
30 sec Plank
30 sec Sit up

DROM
Power Clean
work up to WOD weight

WOD A
5 x's 5 min rds
7-Power Cleans (185-125)
9-pull up
12-T2B
15 cal A/B

WOD B
open 16.3 Amrap
10-Power snatch(75-55)
3-bar MU

Monday 11/27

11/27/2017

CFTR MOBILITY

WARM UP
3 X's
30 sec row
30 sec Jump rope
30-sec sq
30 sec rest

DROM
Deadlift

STRENGTH
Dead lift 5,4,3,2,1
Progressive load

WOD
Open 13.2
AMRAP 10 min
5-STO(115-75)
10-Dead lift
15-Box jump

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WOD
1000m-750m- 500m-250m
10-20-30-40 -
Row
Dkb sit ups (35- 26)

Saturday 11/25

11/25/2017

CFTR MOBILITY

WARM UP
Dead Lift weight

WOD
4rds
20-partner dead lift(400/275)
20-HSPU
20-Curtis P(95- 65)
20-Toes thru rings
20-renegade row(35-25)
(2 ct push up dip)

Friday 11/24

11/24/2017

Shortened schedule:
7am, 8am, 9am, 10 - 11 Open Gym

CFTR MOBILITY

WARM UP
Tabata
-row
-bike

STRENGTH WOD
Power Snatch:
10-5-5-3-1-1-1- 3-5-10
Sets are unbroken
Score 10's and 1's total weight.

Thursday 11/23

11/23/2017

HAPPY THANKSGIVING!!
CLASSES RUN 7AM, 8AM, 9AM, 10AM ONLY

CFTR MOBILITY / WARM UP

WOD
Visiting the girls for Thanksgiving
Angie’s house
20-pull ups
20-push ups
20-sit ups
20-air sq
Elizabeth's house
21-cleans(135- 95)
21-ring dips
Eva's house
800m run
30-KB swings (70-53)
30-pull ups
Kelley’s house
400m run
30-Box Jump
30-wall ball
Fran’s House
21- Thrusters (95/65)

Wednesday 11/22

11/22/2017

CFTR MOBILITY

WARM UP
4 rds
30 sec Jumping jacks
30 sec sit ups
30 sec ring row
30 sec rest

SKILL/DRILL
slamball

WOD
Tabata burpee slam ball
Rest 3 min
then
3 x 5 min rds
20 cal A/B
20 slam ball
30 cal row/ski

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WOD
10,9,7.....1 reps of
DKB floor press
DKB Burpees
DKB cleans

Tuesday 11/21

11/21/2017

CFTR MOBILITY

WARM UP
DROM/Skill/Drill Clean
DROM/Skill/Drill Jerk

STRENGTH
work up beyond wod weight

WOD A
12-C-n-Jerk (165- 115)
21-pull up
9-C-n-J
18-pull up
6-C-n-J
15-pull up
(10min cap)

WOD B
5rds
2-ring MU
4-Toes thru rings
6-Power snatch(75- 55)
8-OHSQ

Monday 11/20

11/20/2017

CFTR MOBILITY

WARM UP
3 X's
30-sec wall ball
30-sec Jumping jacks
3-sec A/B
30-sec rest

WOD
4rds
(25 min cap)
5-Thrusters
10-front sq
20-back sq
40-Lunges(alt) (without weight)
80-DU's
Rx'd weight is ½ body weight.

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WOD
For time
55 cal row
55 wall ball
55 hang power clean (115-75)