Blog Posts - Crossfit Toms River

Tuesday 8/13

8/13/2019

MOBILITY

WARMUP
3 Rounds
30 sec push ups
30 sec air squat
30 sec row
30 sec rest

WOD A
Teams of 3
2rds
30 bar facing burpee
30 hang squat cleans (95/65)
30 T2B
30 thrusters
150 AB
2rds
30 bar facing burpee
30 hang squat cleans (95/65)
30 T2B
30 thrusters
1 works 1 bikes 1 rest

WOD B
3 Rounds
10 Russian swings (97/70)
100 single under
10 dkb C-n-J (53/35)
400m run
10 snatch (5/5) 53/35
30 squats

Monday 8/12

8/12/2019

MOBILITY

WARMUP
3 rounds
30 sec push press
30 sec bent row
30 sec lunge walk
30 sec rest

STRENGTH
Split Jerk
1-1-1-1

WOD
21-18-15-12-9
pull up
push press (95/65)
cal row or ski

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WOD
20 min Amrap
20 sledge strikes (tire) 10/10
15 SDHP (97/70)
200m run

Saturday 8/10

8/10/2019

MOBILITY

WARMUP
Coaches Choice

WOD
12 rds
10-head Cutters (53-35)
20-T2B
30-Goblet squats
40-Pump sit ups
2 mile relay run
1 partner runs in 200m or 400m
increments while the other works.
Once run drops off then one
works 1 rests. If work drops off
continue the relay.

Friday 8/9

8/9/2019

MOBILITY

WARMUP
Theraband sequence

STRENGTH
5 sets of the following
10-DB strict press (open weight)
10-lateral raises (open weight)
10-DB upright rows

WOD
2000m row
150 DU's
then
10 rds
6-HSPU
9-C2B
12 Jumping sqs

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WOD
15rds
5-Renegade row (35-25)
10-T2b
5-echo CAL

Thursday 8/8

8/8/2019

MOBILITY

WARMUP
3 X's
30 sec sit up
30 sec plank
30 sec Stiff leg DL(bar)
30 sec rest

SKILL/DRILL
Deadlift

WOD
FOR TIME
25-Burpee pull up
50-Dead Lift (135-95)
50-H.R.Push ups
50-Burpee Box Jump
50-Floor wipers(2 Ct) (135-95)
50 cal echo
25-burpee pullups

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WOD
12 rds
40m DKB front rack carry(53- 35)
10-Slam ball (30-15)

Wednesday 8/7

8/7/2019

MOBILITY

WARMUP
3 Rounds
30 Front sq(bar)
30 sec Push press
30 sec Mt. Climbers
30 sec rest

STRENGTH
Thruster
5-5-5

WOD
5rds
21-Wall ball
18-Alt DB snatches (50/35)
15 Cal A/B
1 min rest

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WOD
30 reps of each using a single bell (53-35)
KB Snatch(15/15)
Cal Ski
KB SDHP
Goblet squat
KB C-n-J(15/15)
Cal A/B
KB Swing
cal row

Tuesday 8/6

8/6/2019

MOBILITY

WARMUP
Coaches Choice

PARTNER WOD
2rds
50 cal A/B
50-Pull ups
INTO
2rds
50-DKB rockers (35-26)
50-H. Power snatch(75-55)
INTO
2rds
50-Burpees
50-H. Power Cleans

WOD B
Mini DriTRi
2-Mile echo
1500m row
1 mile run

Monday 8/5

8/5/2019

MOBILITY

WARMUP
3 rounds
30 sec Jump rope
30 sec Muscle cleans
30 sec Front Sq
30 sec rest

STRENGTH
15 min to find a
heavy 3 rep Front squats
then
10 min EMOM(32-42)
3-Front squat

WOD
800m Run
21-Front squats(135/95)
400m Run
15-Front squats (185/135)
200m
9-Front squats (205/145)

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WOD
5 x 3min AMRAP
rest 1 min after each rd
3-DKB H. Cleans (53-35)
6-DKB push ups
9- DKB front sq

Saturday 8/3

8/3/2019

All Classes Cancelled - Rumble at the River!

Friday 8/2

8/2/2019

MOBILITY

WARMUP
5 min Amrap Cindy

STRENGTH
Bench Press
Warm to start weight then:
Guide
Men Women
135 65
155 85
185 95
205 115
225 135
Can break up sets but must do 15 reps each weight.
Object is to be unbroken

WOD
16 min EMOM
Min 1: 50-DU's
Min 2: 12 Pull ups
Min 3: 15 ring dips
Min 4: 20 Pump sit-ups

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WOD
20 min EMOM
Min 1: Turkish Get up (53-35)(L)
Min 2: 15 cal A/B
Min 3: Turkish get up(Right)
Min 4: 15 HR push ups
Min 5: 15 cal ski