Blog Posts - Crossfit Toms River

Thursday 3/12

3/12/2020

CFTR MOBILITY

WARM UP
3 rounds
30 sec stiff leg DL
30 sec lunges
30 sec sit ups
30 sec rest

DROM
Dead lift SUMO

STRENGTH
SUMO DEADLIFT
2-2-2-2-2

WOD
DIANE
21-15-9
Dead lift (225/155)
HSPU

KB CONDITIONING
Partner
50 DKB burpee CNJ (53/35)
3000M row
*work same time switch on the min.
When 1 movement remains relay until finished

Wednesday 3/11

3/11/2020

CFTR MOBILITY

WARM UP
3 rounds
30 sec push press
30 sec bent row
30 sec jerk dips (bar)
30 sec rest

STRENGTH
Push press
2-2-2-2

WOD
9 MIN LADDER
Push press (135/95)
C2B
1,1,2,2,3,3,4,4,5,5
etc.

KB CONDITIONING
5 rounds
20 axle bar dead lift (135/95)
40m DKB front rack carry (53/35)
40 M farmers walk DKB (70/53)
20 cal ass bike

Tuesday 3/10

3/10/2020

CFTR MOBILITY

WARM UP
3 Rounds
30 sec Air squat
30 sec jump rope
30 sec push up
30 sec rest

STRENGTH
DROM Backsquat
15 min to work to find a heavy 3 rep max back squat

WOD
3 ROUNDS
20 DB snatch (50/35)
15 box jump over
20 pullups
15 cal row or ski

KB CONDITIONING
4 Rounds
15 goblet squat (97/70)
200M run
15 Russian swings
200m run

Monday 3/9

3/9/2020

CFTR MOBILITY

WARM UP
Warm up and demo barbell movements

WOD
TEAM OF 3
9 min AMRAP
100 cal a/b
Max CNJ (135/95)
rest 3 mins
7 min AMRAP
75 cal a/b
Max Power Snatch (115/80)
rest 3 mins
5 min AMRAP
50 cal a/b
Max Thruster (95/65)

KB CONDITIONING
5 Rounds
5 DKB snatch (35/26)
10 DKB gorilla cleans (53/35) alt.
5 DKB snatch
10 DKB gorilla row
5 DKB snatch
*3 min rest between efforts

Saturday 3/7

3/7/2020

CFTR MOBILITY

WARM UP
Coaches Choice

WOD
Team of 2
100 dead lift (225/155)
100 lateral burpees
100 cal a/b
100 wall ball lunge
100 wall ball situp with partner
*10 pull ups after each movement - 10 each partner

Friday 3/6

3/6/2020

CFTR MOBILITY

WARM UP
3 rounds
30 sec push up
30 sec hs hold
30 sec lunges
30 sec rest

STRENGTH
Bench Press
5-5-5-5

WOD
16 min AMRAP
5 KB renegade row (53/35)
green and yellow bells please
10 t2b
20 double under
*every 2 min 12 Russian swings 97/70

KB CONDITIONING
7 Rounds
15 DKB dead lift (70/53) suitcase
10 dkb burpee
rest 1 min
10 cal a/b sprint rest 1 min

Thursday 3/5

3/5/2020

CFTR MOBILITY

WARM UP
3 rounds
30 sec wall ball
30 sec bent row
30 sec jump rope
30 sec rest

STRENGTH
Thruster
1-1-1-1

WOD
15 min cap
5-10-15-10-5
Thruster (95/65)
SDHP
Box jump
C2B

KB CONDITIONING
10 Rounds
10 gorilla cleans (53/35) 5/5
10 gorilla row
40m front rack carry
5 cal echo

Wednesday 3/4

3/4/2020

CFTR MOBILITY

WARM UP
3 rounds
30 sec hang from rig
30 sec burpee
30 sec mt climbers
30 sec rest

WOD
5 min to do
500M row
6 devil press (50/35)
15 pull ups
4 min to do
500m row
4 devil press
10 pull ups
3 min to do
250M row
2 devil press
5 ctb
2 min to do
10 devil press
2 min to do
250 m row
2 min to do
20 pullups
3 min 250M row
2 devil press
5 ctb
4 min to do
500m row
4 devil press
10 pull ups
5 min to do
500M row
6 devil press 15 pull ups

KB CONDITIONING
10 rounds
10 half snatch + thruster combo (35/26)
10 cal ski
15 Russian swings (97/70)

Tuesday 3/3

3/3/2020

CFTR MOBILITY

WARM UP
3rds
30 sec bent row
30 sec Air squat
30 sec push press
30 sec Rest

WOD
In 2 min window
9 power cleans (135/95)
9 front squats
9 push jerks
max MU in remaining time
rest 1min
In 2 min window
7 power cleans (155/105)
7 front squats
7 push jerks
max MU in remaining time
rest 1min
In 2 min window
5 power cleans (175/125)
5 front squats
5 push jerks
max MU in remaining time
rest 1min
In 2 min window
3 power cleans (195/135)
3 front squats
3 push jerks
max MU in remaining time

KB CONDITIONING
10rds
10 cal echo
10 single power cleans
10 goblet squat
10 rack press outs
10 rockers
1min rest

Monday 3/2

3/2/2020

CFTR MOBILITY

WARM UP
3 Rounds
30 sec assault bike
30 sec sit up
30 sec jump rope
30 sec rest

CONDITIONING
Max Broad Jump 3 attempts

WOD
TEAM OF 2
switch movements on the minute
150 burpee
100 t2b
75 cal a/b
*once the team is down to 1 movement then
you can relay without the min clock

KB CONDITIONING
Running Clock
15 Rounds
10 cal row
20M farmers walk (70/53)
directly into cash out
200M farmers carry (53/35)