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Wednesday 12/31

12/31/2014

1 Comment

 
NEW YEAR'S EVE HOURS 
6am, 8am, 9am, 10am, 12pm, 1pm
ALSO COME SET YOUR PR's DURING THE TIME IT IS OPEN

CFTR MOBILITY

WARM-UP
Coach's Choice


WOD
4 Rounds
50-cal air dyne
50-DU's
25-pull ups
50-air sq
500m row
1 Comment

Tuesday 12/30

12/29/2014

0 Comments

 
CFTR MOBILITY

WARM UP
10-KB Swings (light)
10-Barbell Thrusters
30 second Sampson stretch hold each side
x3

SKILL
KB Thruster

WOD
4-rft
12-KB Seesaw Thrusters (53/35)
12-Double KB Cleans (53/35)
24-sit ups
400m run
Monday 12/29


CFTR M
OBILITY


WARM UP
Tabata Air Squat (rest in static hold)

STRENGTH
Front Squat - 1RM
...then 3- Front Squat Clusters

WOD
21-15-9
Burpees
Knee to Elbox

Saturday 12/27
CFTR MOBILITY

WARM UP

coaches choice

WOD
Teams of 3
100-pull ups
90-kbswings(53/35)
80-dips
70-k2e
60- stones (95/65)
50-ghd
40-toe through rings
30m HS walk
20-renegade row(35/25)
10-wall walks

*1 person airdynes
1 person works
1 person rows 500m. 
Once row is done switch. Score is time and cal

0 Comments

Friday 12/26

12/29/2014

0 Comments

 
CFTR MOBILITY


WARM UP
coaches choice

SKILL
hang power snatch

WOD
4 rds
7-hang power snatch(95/65)
10-ohsq
200m run

0 Comments

Thursday 12/25

12/29/2014

0 Comments

 
Crossfit Toms River would like to wish all of our 
members and families a very safe and happy holiday!


Merry Christmas - GYM CLOSED
0 Comments

Monday, 12/29

12/24/2014

0 Comments

 


Wednesday 12/24


Christmas Eve WOD
"The 12 Days of Christmas"
12= 1200m row
11=Air Squats
10=Sit ups
9=Push ups
8=Slam balls
7=pull-ups
6=push press
5=thrusters
4=power cleans
3=deadlift (115/75)
2=HSPU
1=muscle up

Holiday Schedule:
12/24 - 6am, 9am, 10am, 3pm, 4pm
12/25 - CLOSED
12/26 - 8am, 9am, 10am ONLY

0 Comments

Tuesday 12/23

12/23/2014

0 Comments

 
CFTR MOBILITY

WARM UP

10-lunges
10-push ups
10-air sq
x3

STRENGTH

Back Squat
20-min to find
1 rm for the
day

*then 3x back
sq cluster(75%-85%)

WOD
21-15-9
box jump(24/20)
goblet lunge(53/35)



0 Comments

Monday 12/22

12/22/2014

0 Comments

 
CFTR MOBILITY

WARM UP
10-sit ups
10-thrusters(bar)
10-push ups
x3

WOD
10-rds
15-wall balls(20/14)
10-t2b
5-burpees

STRETCH

0 Comments

Saturday 12/20

12/22/2014

0 Comments

 
CFTR MOBILITY

WARM UP

Coaches Choice

PARTNER WOD
5 rds
42-wall balls
30-power cleans(135/95)
18-c2b
12-box jumps(24/20)

STRETCH
0 Comments

Friday 12/19

12/19/2014

0 Comments

 
CFTR MOBILITY

WARM UP

15-wall balls
10-db bent row
5-hspu
x4

WOD
VIKING FRAN

1000m row
21-thrusters(95/65)
21-pull ups
750m row
15-thrusters
15-pull ups
500m row
9-thrusters
9-pull ups

STRETCH
0 Comments

Thursday 12/18

12/18/2014

0 Comments

 
CFTR MOBILITY

WARM UP

Coaches Choice

STRENGTH/SKILL
Power clean

WOD
7 rft
3-hang power cleans(95/65)
7-power cleans
9-t2b

*odd rounds 12-ghd, or weighted sit up
0 Comments
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