All Categories - Crossfit Toms River

Saturday 1/18

1/18/2020

CFTR MOBILITY

WARM UP
Coaches Choice

WOD
TEAM of 3
40 Min CAP
30 Rounds
10 cal a/b
10 burpees
Partners 1 and 2 you go I go then
switch with partner 3 who is
working on the work
Partner 3 Complete
Grace 30 CNJ (135/95)
Isabel 30 snatches
(135/95)
Karen 150 wall balls
COE: (10 Rds) 10 thruster 95/65 10 ring push ups

Friday 1/17

1/17/2020

CFTR MOBILITY

WARM UP
Coaches choice - demo movements

WOD
40 Min CAP for time
300 Russian swings (70/53)
every 3 min 10 cal a/b + 40m goblet walk
150 SDKHP (single bell)
every 2 min 7 cal a/b + 20m goblet walk
50 goblet squats
every min 5 cal a/b + 10m goblet walk

KB CONDITIONING
12 Rounds PARTNER
7 head cutter + 60m goblet rack carry (53/35)
10 DKB sumo dead lift (70/53) + 40M farmers carry
both work together
after every
3 rounds 1 skis 10 cal
one 10 cal a/b

Thursday 1/16

1/16/2020

CFTR MOBILITY

WARM UP
3 Rounds
30 sec stiff leg Dead lift (bar)
30 sec lunges
30 sec jump rope
30 sec rest

STRENGTH
DEADLIFT
2-2-2-2

WOD
JOKER
1 to 10
Toes to Bar
10 to 1
Dead lift (225/155)

KB CONDITIONING
Partner
4 x 4 min Rounds
10 DKB Snatch (35/26)
10 DKB Press
10 DKB Rocker
10 DKB Burpee
3 min rest between rounds

Wednesday 1/15

1/15/2020

CFTR MOBILITY

WARM UP
3 Rounds
30 sec snatch pull (bar)
30 sec muscle
snatch
30 sec ski
30 sec rest

STRENGTH
Power Snatch + OSHQ
7x through

WOD
AMRAP 3 min
21 power snatch (95/65)
21 OHSQ
21 pullups
rest 3 min
AMRAP 3 min
15 power snatch (155/75)
15 OHSQ
15 pullups
rest 3 mins
AMRAP 3 min
9 power snatch (135/95)
9 OHSQ
9 pullups

KB CONDITIONING
2,4,6,8,10, to 20
20, 18, 16,14,12 to 2
echo bike cal
DKB dead lift (70/53)

Tuesday 1/14

1/14/2020

CFTR MOBILITY

WARM UP
3 Rounds
30 sec a/b
30 sec ring row
30 sec sit up
30 sec rest

STRENGTH
work up to wod weight on Power Clean and Push jerk

WOD
3 Rounds
(22 min cap)
21 cal a/b
7 t2b + 7 c2b + 7BMU
DIRECTLY into
3 Rounds
9 power cleans
(175/115)
9 push jerks

WOD B
20 Rounds
12 partner med ball situps
5 DBK CNJ (53/35)
10 cal ski
*sit up together then one to the CNJ
and one to the ski work at the same time then back to
situps together
*every 4 rounds one does 12 cal row one does 12 burpee

Monday 1/13

1/13/2020

CFTR MOBILITY

WARM UP
3rds
30 sec jumping jacks
30 sec air squat
30 sec ring row
30 sec rest

STRENGTH
DROM Back squat
warm up back squat
to Work to WOD weight

WOD
For Time
(30 min cap)
2000m row or ski
100 double under
30 back squat (135/95)
1000m row or ski
100 double under
20 back squat (155/105)
500m row or ski
100 double under
10 back squat (185/135)
Back squat from the deck

KB CONDITIONING
10 Rounds
12 box step up
10 DKB front squat (53/35)
12 cal a/b
1 min rest

Saturday 1/11

1/11/2020

CFTR MOBILITY

WARM UP
Coaches Choice

WOD
PARTNER HERO 31 HEROES
31 min AMRAP
8 thrusters (155/105)
6 rope climbs
11 box jumps (30/24)
*if no rope climbs 12 pullups

Friday 1/10

1/10/2020

CFTR MOBILITY

WARM UP
3 rounds
30 sec stiff leg (bar)
30 sec jump rope
30 sec mt. climbers
30 sec rest

STRENGTH
DEAD Lift work to wod weight

WOD
5 x 5 min Rounds
2 Dead lifts (305/215)
5 body blasters
12 cal a/b
*body blaster burpee + pull up + t2b = 1 rep

KB CONDITIONING
20 ROUNDS PARTNER
10 cal row
5 DKB CNJ (53/35)
10 situp
(you go I go)

Thursday 1/9

1/9/2020

CFTR MOBILITY

WARM UP
3 Rounds
30 sec front squat bar
30 sec clean pull
30 sec muscle clean
30 sec rest

STRENGTH WOD
SQUAT CLEAN LADDER
7 - 95/65
6 – 115/85
5 - 135/95
4 – 155/105
3 – 185/135
2 - 225-155

KB CONDITIONING
PARTNER
14 ROUNDS
10/10 front rack deadlift (53/35 Men and 35/26 women) + 10 cal a/b
1200m DKB farmers (70/53)
*1 works on the work and 1 on the farmers carry

Wednesday 1/8

1/8/2020

CFTR MOBILITY

WARM UP
3 Rounds
30 sec snatch pull (bar)
30 sec muscle snatch
30 sec a/b
30 sec rest

STRENGTH
Power Snatch + Hang Power Snatch
7x through

WOD
15 min CAP
100 cal a/b
*every 2 mins 10 db snatch (alt. 50/35) 10 ring dips

KB CONDITIONING
BLACK JACK
21,20,19,18,17,16 .....etc to 1 1,2,3,4,5,6,7, etc to 21
Goblet squat (70/53)
burpee