Blog Archives - Crossfit Toms River

Friday 1/6

12/21/2016

CFTR MOBILITY

WARM UP
3rds
10-Muscle clean(bar)
10-lunge
10-HR push ups
20 DU's

STRENGTH
1 sq. clean
1 hang power clean
1 hang sq clean.
6 X’s thru the cycle
progressive load

WOD
5RFT
5-DKB swings(53-35)
6-DKB cleans
7-DKB front sq
20m front rack carry
5-DKB swings
6-DKB cleans
7-DKB front sq
1min rest

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5rds
30 cal A/D
30-Pump sit ups
5-Dead lift (BW)

Thursday 1/5

12/21/2016

CFTR MOBILITY

WARM UP
3rds
10-med ball clean to wall ball
10-dips
20- cal A/D

STRENGTH
Push press max reps in the following sets
(135-95)
rest
(115-75)
rest
(105-65)
rest
(95-55)
rest
(75-55)
20 min cap to get through the drop sets

WOD
12 min amrap
6-burpee pull up
12-T2B
18-hang power snatch(75-55)

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
12 min running clock
4-min of clean-jerk (135-95)
4 min cal row
4-min burpees

Wednesday 1/4

12/21/2016

CFTR MOBILITY

WARM UP
3rds
10-push up
10-sit up
30-DU's

SKILL/DRILL
Intro to TGU.
*in 20 min or less try and
skill and drill the TGU and variations

WOD
for time
50 cal row
40-burpees
50-R. KB swings(70-53)
40-pull ups
50-cal A/D

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
5rft
10-pull up
5-Curtis P'(95- 65)
20 cal A/D

Tuesday 1/3

12/21/2016

CFTR MOBILITY

WARM UP
3rds
10-Good mornings(PVC/ bar)
15-air squat
250m row

WOD A)
Strength: dead lift
3x60%
2x70%
1x75%
3x70%
2x75%
1x80%
then
emom 10 min
3 reps @ 75%

WOD B)
Open wod 11.2
AMRAP 15 min
9-DL(155-100)
12-push ups
15-Box jump(24-20)

WOD C)
10x 15 ft lateral HS walk.
Rest 30 sec between efforts.
Then
25-20-15
inch worm push up
V-sit up

Monday 1/2

12/21/2016

CFTR MOBILITY

WARM UP
3rds
10-wall ball
10-Muscle cleans(bar)
20 DU's

STRENGTH
Front sq with super set
5 sets AHAP 5-Fr. Sq with 12 OH Lunge(6 each leg)(in place)
*front sq, then press the bar overhead for lunge.

WOD
4rds
15-wall ball
15-pull up
15-T2B
15-cal row/30 cal A/D

Friday 12/30

12/9/2016

CFTR MOBILITY

WARM UP
3rds
10-wall ball
10-ring row
30 cal A/D

STRENGTH
Thrusters
5x70%
3x75%
2x80%
rest 2 min
5x75%
3x80%
2x85%

WOD
30-20-10
Thrusters(95- 65)
DB snatch(alt) (35-25)

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
EMOM 20 min
Min 1 max reps in 30 sec of push press (75- 55)
Min 2 Max cal in 30 sec A/D
Min 3 Max reps in 30 sec sit ups
Min 4 Max reps in 30 sec. Slam ball(30-20)

Thursday 12/29

12/9/2016

CFTR MOBILITY

WARM UP
3rds
10-push press(bar)
21 cal row

STRENGTH
Split jerk
1-1-1-1-1-1-1

WOD
for time
30-R.KB swings(70-53)
30-burpees
30-Clean-nJerk(135-95)
30-burpees
30-R.KB swings

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

STRENGTH
Back squat emom 7 min 3 reps back squat (BW)

WOD
30-20-10
Cal A/D
goblet squat

Wednesday 12/28

12/9/2016

CFTR MOBILITY

WARM UP
3rds
10-jumping pull ups
10-HR push ups
20-DU's

STRENGTH
find max height box jump

WOD
19 min running clock
15 min amrap
7-pull ups
9-box jumps
11-push ups

1 min rest
Then
3 min max rep slam ball(30- 20)

eXpress WOD

eXpress MOBILITY

eXpress WARM UP

WOD
row emom 15 min
min 1- 5 cal
min 2- 10
cal min 3- 15 cal
* after each row 10 air squat

Tuesday 12/27

12/9/2016

CFTR MOBILITY

WARM UP
3rds
250m row
10-stiff leg DL(bar)
5-pull ups

WOD A)
Strength:
dead lift
3x60%
2x70%
1x75%
3x70%
2x75%
1x80%
then
emom 10 min
3 reps @ 70%

WOD B)
3rds
48-air sq
24-K2E
12-dead lift(315-205)
6-HSPU
3- bar MU
*sub for MU is 12 C2B

WOD C)
9 min emom
Min 1 - 6 Maltese push ups with feet elevated on wall (6 inch)
Min 2 - 1 peg board ascent min
3- 5 skin the cat

Monday 12/26

12/9/2016

CFTR MOBILITY

WARM UP
3rds
10-wall ball
10-Lunge
20 cal A/D

STRENGTH
Front squat with super set
5 sets AHAP 5-Fr. Squat with 12 OH Lunge
(5 each leg) (in place)

WOD
Karen
for time
150 wall balls (20-14)