All Categories - Crossfit Toms River

Wednesday

11/18/2020

WEDNESDAY 11/18
CFTR mobility(0- 9min)
Warm up (10-15 min)
3 rounds
30 sec clean pull
30 sec clean high pull
30 sec muscle clean
30 sec rest
Skill Power clean
Strength power Clean 2-2-2
WOD
FOR TIME
30 power cleans (135/95)
directly into
21-15-9
pullup
HSPU

Tuesday

11/17/2020

CFTR mobility(0- 9min)

Warm up (10-15 min)
5 min CINDY

WOD with Partner
10 min Windows
10 rounds
10 front squat (95/65)
10 cal ski
10 t2b

10 min window
10 rounds
10 situps
10 cal a/b
10 dips

10 min window
10 Rounds
12 cal row
Goblet rack hold 70/53

Monday WOD

11/16/2020

CFTR mobility(0- 9min)

3 rounds
30 sec push press (bar)
30 sec jump rope
30 sec thruster
30 sec rest

Skill Split Jerk

Strength Split Jerk 1-1-1-1

WOD FOR TIME
15 push jerk (135/95)
400m run
15 push jerk
rest 2 mins
50 cal row
25 wall ball

FRIDAY NOVEMBER 13

11/13/2020

CFTR mobility (0- 9min)
warm up
3 rounds
30 sec air squat
30 sec push up
30 sec jump rope
30 sec rest

BACK SQUAT STRENGTH GRID
10 x 60%
8 x 70%
6 x75%
4 x 80%
2 x 85 %
4 x 80%
6 x 75%
8 x 70%
6 + trigger 75%

OPTIONAL Wod
15 Rounds
10 wall balls
10 Russian swings (97/70)

THURSDAY 11/12

11/12/2020

CFTR MOBILITY

Warm up (10- 15 min) 5 Min AMRAP
CINDY
Warm up bench press

3 x 11 min windows
5 rounds
15 bench press (135/95)
10 cal echo rev pedal armless

5 Rounds
20 dkb sumo dead lift (70/53)
40m farmers carry

5 rounds
5 renegade row (50/35)
40m goblet rack carry (70/53)

Friday 4/10

4/10/2020

CFTR MOBILITY

WARM UP
3 rounds
30 sec jump rope
30 sec dead hang rig
30 sec muscle
snatch
30 sec rest

SKILL/DRILL
Power Snatch
warm up to WOD weight snatch and warm muscle up

WOD
on the 4 mins x 5 rounds
50 double under
6 bar mu
5 power snatches (135/95)

KB CONDITIONING
10 Rounds
15 Russian swings (97/70)
40M DKB front rack carry (53/35)
200m run

Thursday 4/9

4/9/2020

CFTR MOBILITY

WARM UP
3 rounds
30 sec wall ball
30 sec push up
30 sec a/b
30 sec res

STRENGTH WOD
Strength FIND 1 RM Thruster

KB CONDITIONING
21-15-9-15-21
DKB thruster (53/35)
ski

Wednesday 4/8

4/8/2020

CFTR MOBILITY

WARM UP
3 rounds
30 sec ski
30 sec squat
30 sec strict pull up
30 sec rest

WOD
3 mini work outs 12 min CAP on each
12 min cap
8 Rounds
200m run
40 gorilla row (53/35)
12 min cap
9 Rounds
15 cal row
7 pull up/down
12 min cap
10 Rounds
12 cal bike
10 dkb rocker (53/35)
*there will be 3 times – the time you finish each event above

KB CONDITIONING
DOUBLE HICCUP PARTNER 2
switch every min
100 cal echo bike
150 cal ski
100 DKB Burpee snatch (35# unisex)
800m Goblet rack carry (70/53)
*once down to one last movement relay as needed no longer on the min

Tuesday 4/7

4/7/2020

CFTR MOBILITY

WARM UP
3 Rounds
30 sec push press
30 sec jump rope
30 sec push up

STRENGTH
Push Press
2-2-2-2

WOD
5 ROUNDS
10 burpee box jump over
15 push press (115/75)
20 cal ski or row

KB CONDITIONING
8 Rounds
15 DKB DL (70/53) suit case
200M run
15 t2b

Wednesday 3/18

3/18/2020

CFTR MOBILITY

HOME WOD
25rds
2 lunges
2 push ups (on DB's or KB's)
2 V-ups or situps
2 burpees to tuck jumps/air squats
2 side lunges

STAY SAFE & HAVE FUN