Blog Archives - Crossfit Toms River

Monday 12/31

12/31/2018

New Years Eve - Shortened Schedule
7am, 8am, 9am, OPEN GYM 10am- 12pm
All other classes cancelled!

MOBILITY

WARMUP
Coaches Choice

WOD
31 push press (75/55)
31 pull ups
31 power snatch (75/55)
31 weighted situps (45/25)
31 t2b
31 push ups
31 box jumps
31 front squat
31 double unders
31 thrusters
31 lunges (per leg total 62)
31 burpees
then
row 365 meters

Saturday 12/29

12/29/2018

CFTR CHRISTMAS PARTY TONIGHT
SHOGUN - 6:00PM

MOBILITY

WARMUP
Coaches Choice

WOD
Seven
7 rds
7-HSPU
7-Thruster (135-95)
7-K2E
7-Dead lift (245-165)
7-Burpee
7-American Swing (70-53)
7-Pull ups

Friday 12/28

12/28/2018

MOBILITY

WARMUP
3x's
30 sec Plank hold
30 sec Mt. Climber
30 sec Squat
30 sec rest

WORK TO WOD WEIGHT & BEYOND

WOD
For time
20min CAP
Rd 1
30 cal A/B
24 lunges
18 push ups
12 Front squat (185- 135)
Rd 2
25 cal A/B
20 lunges
15 push ups
10 Front squat
Rd3
20 cal A/B
16 lunges
12 push ups
8 Front squat
Rd4
15 cal A/B
12 lunges
9 push ups
6 Front squat
Rd 5
10 cal A/B
8 lunges
6 push ups
4 Front squat

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5rds
10-DL (97-70 )(suitcase)
15-Toes thru rings
10-cal row
15-Pump sit ups

Thursday 12/27

12/27/2018

MOBILITY

WARMUP
3x's
30 sec row
30 sec Push up
30 sec Sq
30 sec rest

STRENGTH
Deadlift
3-3-3-3-3

WOD
21-15-9
Dead lift (225-185)
Paralette Shoot thru (2 ct)
2 count is 2 push up/2 dip shoot back=1

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
"Grippie"
5rds
30-1 arm hand to hand Russian swings(53-35)(15/15)
20 cal Alternating arm Ski
30 Russian swings(97-70)

Wednesday 12/26

12/26/2018

MOBILITY

WARMUP
Coaches Choice & WOD setup

WOD
5rds
45 sec on 15 sec rest
Ski
row
burpee
A/B
DU's
Score cal's and reps

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
for time
DKB Grace(53-35)
30 cal A/b
single KB Isabel (53-35) 30 each arm.

Tuesday 12/25

12/25/2018

MERRY CHRISTMAS!
Have a safe and happy holiday!
NO CLASSES.

Monday 12/24

12/24/2018

Christmas Eve - Shorten Schedule!
7am, 8am, 9am, OPEN GYM 10am-12pm
All other classes cancelled!

MOBILITY

WARMUP
Coaches Choice

WOD
12 DAYS OF CHRISTMAS
1-bar MU
2-HSPU
3-H. Power cleans (135-95)
4-Burpees
5-Push press (135-95)
6-T2B
7-Box Jumps
8-Weighted Sit ups (45-25)
9-Pull ups
10-Evil Wheels
11-SDHP
12-Thrusters (135-95)

Saturday 12/22

12/22/2018

MOBILITY

WARMUP
Coaches Choice

PARTNER WOD
40 min cap
100 cal row
50-renegade row (2 ct)
100-burpee
50-Head cutters (53-35)
100-pull ups
50-wall ball
100-Russian swings (70-53)
50-HSPU

Friday 12/21

12/21/2018

MOBILITY

WARMUP
3 X's
30 sec push ups
30 sec
30 sec
30 sec

STRENGTH
Bench Press
3-3-3-3

WOD
(17 min cap)
5rds
10x DKB Thruster(53-35)
30x Alternating floor press
25cal Ski/row or 18 cal A/B

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5rds
10- DB renegade row(35-25)(1 ct)
10-devil press
50-DU's
2 min rest
Sub single count mountain climbers for DU's

Thursday 12/20

12/20/2018

MOBILITY

WARMUP
Coaches Choice

STRENGTH
OHSQ
2-2-2-2-2

WOD
5rds(15 min cap)
50-DU's
10-OH barbell lunge (95-65) (in place)
10-Toes thru ring

eXpress WOD

eXpress MOBILITY

eXpress WARMUP

WOD
5 X's 3 min rds
15-Goblet sq (70-53)
10 A/B
20-ab mat sit ups