Blog Posts - Crossfit Toms River

Thursday 4/11

4/11/2019

MOBILITY

WARMUP
3x's
30 sec ski
30 sec mt. Climber
30 sec plank
30 sec rest

WOD
34 min work for 1 min at each station:
Station 1: Row
Station 2: DU
Station 3: ring push ups
Station 4 wall ball
Station 5: GHD or w situp
Station 6: KB SDHP
1 min Rest

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WOD
5rds
20 DKB DL (70- 53) suit case
20 m front rack carry
20 cal echo bike

Wednesday 4/10

4/10/2019

MOBILITY

WARMUP
6 min of burgener warmup

SKILL/DRILL
Hang clean and STO

STRENGTH WOD
6 x through complex
hang power clean + power clean + Push press
hang power clean + power clean + Push jerk
hang power clean + power clean + split jerk

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WOD
100 DKB clean and STO for time (53/35)
*every 2 min – 15 Russian swings (97/70)

Tuesday 4/9

4/9/2019

MOBILITY

WARMUP
Coaches Choice

WOD A
30 min running clock
10 min EMOM
5 strict pull ups
then
20 min amrap
21 db snatch (50/35)
14 box jump overs
7 pull ups
200m run

WOD B
20 MIN AMRAP
60 single kb farmers walk (97/70) (alt every 10 m)
12 burpee pull ups
24 cal ski

Monday 4/8

4/8/2019

MOBILITY

WARMUP
3 rounds
30 sec front squatbar
30 sec push press
30 sec hang from rig
30 sec rest

STRENGTH
Front Squat
3-3-3-3

WOD
18 min Cap
21-15-9
Row cal
Front squat (95/65)
15-12-9
T2B
hang squat clean
12-9-6
bar facing burpee
thruster

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WOD
Single Bell (53/35)
5 TGU
10 head cutter
20 snatch (alt)
30 push press (15/15)
40 hand to hand
Russian swing
50 SDHP

Saturday 4/6

4/6/2019

MOBILITY

WARMUP
Coaches Choice

PARTNER WOD
125 cal bike
100 hang power cleans (105/75)
200 double under
100 pump sit-ups
200 Mt Climbers
100 Wall balls
125 cal row
100 t2b
*one works one rest - split work anyway

Friday 4/5

4/5/2019

MOBILITY

WARMUP
3 rounds
30 sec hs hold
30 sec air squat
30 sec hang from rig
30 sec rest

STRENGTH
OH Squat
1-1-1-1-1

WOD
11 min Ladder
Power snatch (95/65)
OHSQ
1,1,2,2,3,3,4,4
etc
Every 2 min 5 c2b

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WOD
Helen
3rds
400m run
21-American swings(53-35)
12 pull ups

Thursday 4/4

4/4/2019

MOBILITY

WARMUP
5 min AMRAP
3-pull ups
5-jumping squat
7-Mt climbers

WOD
30 min EMOM
Min 1: 6 ridiculous lunges
Min 2: 12 push ups
Min 3: 10 cal A/B
Min 4: 5-Man makers
Min 5: 10 Burpees
Min 6: 12 cal ski

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WOD
5rds
10-Goblet squat (97-70)
15-GHD sit up
20 cal Row

Wednesday 4/3

4/3/2019

MOBILITY

WARMUP
3rds
30 sec Pull up
30 sec Stiff leg DL(Bar)
30 sec air squat
30 sec rest

STRENGTH
Deadlift
2-2-2-2-2

WOD
12 min AMRAP
10-Dead lift(225-155)
12-Pull ups
14-Box jump overs
40m DKB front rack carry (53-35)

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WOD
3rds
20-DKB STO (53-35)
15-cal ski
10-T2B

Tuesday 4/2

4/2/2019

MOBILITY

WARMUP
3rds
30 sec Row
30 sec Push ups
30 sec DU's
30 sec rest

WOD A
3 min AMRAP
200m run
10-P.clean(135-95)
Max burpee over bar for the remainder
2 min rest
4 min AMRAP
400m run
10-P. Clean Max
burpee over bar
2 min rest
6 min AMRAP
800m run
10-P. Clean
max burpee over bar
2 min rest
4 min AMRAP
400m run
10-P. Clean
max burpee over bar
2 min rest
3 min AMRAP
200m run
10-P. Clean
max burpee over bar

WOD B
10,9,8,7...1
2,4,6,8.....20
ECHO bike cal
DKB DL(70-53) Suit case grip

Monday 4/1

4/1/2019

MOBILITY

WARMUP
5min AMRAP
7-Push press(bar)
7-Front sq
20-DU's

STRENGTH
Thruster
Work to a heavy 1 Rep

WOD
15 min Cap
21-15-9
Thrusters (135-95)
Dead lift
Pull up

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WOD
Single bell ladder
5-Russian swings(53- 35)(Left/Right)
5-High pulls(L/R)
5-Snatch(L/R)
5-Windmills(L/R)
Repeat from the top
adding 1 more movement each rd
5-Clean-n-Press(L/R)
5-Double lunge(L/R)
5-Thrusters(L/R)
*double lunge is a lunge forward then drop lunge=1