All Categories - Crossfit Toms River

Thursday 9/19

9/19/2019

MOBILITY

WARMUP
3 rds
30 sec air squat
30 sec push up
30 sec lunge alt.
30 sec rest

WOD
BACK SQUAT GRID
60 %x 10
70% x 8
75%x 6
80% x4
85% x 2
80% x 4
70% x 8
75% x 6
70% x 6+ trigger

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WOD
Goblet squat burner
10 goblet squat @ 97/70
20 goblet squat @ 80/60
30 goblet squat @ 70/53
40 goblet squat @ 60/44
all sets unbroken. Rest as needed between sets

Wednesday 9/18

9/18/2019

MOBILITY

WARMUP
3 rounds
30 sec muscle clean
30 sec pullup
30 sec jump rope
30 sec rest

STRENGTH
7x's Through Complex:
Power clean+ 2 hang power clean

WOD
21-15-9
Power cleans (135/95)
box jumps overs
c2b

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WOD
20 min AMRAP
15 DKB suit case (dead lift) 70/53
row 250m
40m DKB front rack carry
40m farmers carry

Tuesday 9/17

9/17/2019

MOBILITY

WARMUP
3 rounds
30 sec muscle snatch
30 sec push up
30 sec air squat
30 sec rest

WOD A PARTNER
300 cal a/b or 500 cal row
1 on cardio and 1 on work
AMRAP
3 pullup
5 snatch (75/55)
7 burpee
Score is time complete on the cardio and rounds of work

WOD B
FOR TIME
30 DKB snatches (35/26)
800m run
60 Russian swings (97/70)
800m run
30 DKB snatches

Monday 9/16

9/16/2019

MOBILITY

WARMUP
3 rounds
30 sec stiff leg dl (bar)
30 sec Thruster
30 sec bent row
30 sec rest

STRENGTH
Deadlift
3-3-3-3

WOD
1 round FOR TIME
(15 min Cap)
10 wall walks
100 double under
10 body blaster
50 wall ball
25 dead lift
(245/165)
50 wall ball
*body blaster burpee pull + t2b

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WOD
5 rds
15 DKB push press (53/35)
15 cal echo
10 DKB thruster
10 cal echo
5 DKB front squat
5 cal echo
*2 min rest

Saturday 9/14

9/14/2019

MOBILITY

WARMUP
Skill/Drill Frog Complex

WOD
100-Burpee over bar
75-wall ball
50-Floor press (75-55)
25-Frog complex
50-Burpee box jump over
75 Pull up
100-front squat
25-frog
then
800m relay run(200m's)

Friday 9/13

9/13/2019

MOBILITY

WARMUP
3 X's
30 sec Stiff leg DL(bar)
30 sec bent row
30 sec air sq
30 sec rest

STRENGTH
Deadlift
5-4-3-2-1-1-1

WOD
15 min emom
Min 1: 5 dead lift(275-195)
Min 2: 10 cal A/B sprint
Min 3: 12 cal row

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WOD
30min CAP
goblet squat ladder with run
10 @ 53-35
9 @ 60-44
8 @ 70-53
6 @ 88-70
5 @ 97-80
rest 1 min
400m run
rest as needed between rds
go 3 to 5 times thru

Thursday 9/12

9/12/2019

MOBILITY

WARMUP
3x's
30 sec wall ball
30 sec A/b
30 sec HS HOLD
30 sec rest

STRENGTH WOD
OHSQ
5,5,3,3,3,1,1,1

**IF TIME WORK GOATS

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WOD
10 RDS
10-Russian swings(AHAP)
10-weighted sit up(45-25)
10-cal ski

Wednesday 9/11

9/11/2019

MOBILITY

WARMUP
3 rounds
30 sec Jump rope
30 sec air sq
30 sec Muscle clean+press
30 sec rest

SKILL/DRILL
Power Clean

STRENGTH
Power clean + push press
1-1-1-1

OPEN WOD 14.4
14 min cap
60 cal row
50 T2B
40-wall ball
30-Cleans(135-95)
20-Ring MU

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WOD
Every 3 min x 6
5-DKB barn doors(70-53)
20m front rack carry
10-DKB dead lift(suit case)
15 cal Echo

Tuesday 9/10

9/10/2019

MOBILITY

WARMUP
3 rounds
30 sec Pull up
30 sec push up
30 sec Mt climber
30 sec rest

WOD A
40 min cap
Partner(2)
18 rds
10 cal A/B
10 cal ski/row
7-burpee
12-Russian swing(97-70)
*pull-up/k2e=10rep
*complex of 10 reps
RD 1: 1 pull-up / 9-k2e
RD 2: 2 pull up / 8-k2e
…......
RD 17: 8 k2e / 2 pullup
Rd 18 9 k2e/1pullup

WOD B
400m run
then
100-80-60-40-20 - DU's
30-25-20-15-10- GHD sit up
then
400m run

Monday 9/9

9/9/2019

MOBILITY

WARMUP
3 rounds
30 sec Bent row(bar)
30 sec Thruster
30 sec Muscle snatch
30 sec rest

SKILL/DRILL
Power Snatch

WOD
15 min window
3rds
500m row
9-Bar MU
21-Wall balls
rest the remainder of the time
then
15 min window
3rds
400m run
9-HSPU
21-Power snatch(75- 55)
Score 2 times

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WOD
5 rds
2 min rest between
6-DKB H. Cleans(53- 35)
6-DKB front squat
6-DKB push press
12-DKB Russian swing
6-DKB bent row
12-DKB burpee