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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
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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 MOBILITY 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 CFTR MOBILITY
WARM UP coaches choice SKILL hang power snatch WOD 4 rds 7-hang power snatch(95/65) 10-ohsq 200m run Crossfit Toms River would like to wish all of our
members and families a very safe and happy holiday! Merry Christmas - GYM CLOSED 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 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) 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 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 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 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 |
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September 2018
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