Blog Posts - Crossfit Toms River

Monday 11/25

11/25/2019

CFTR MOBILITY

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

STRENGTH
Front Squat
3-3-3-3

WOD
10 MIN CAP
Front Squat
Ladder (155/115)
From the deck
3,6,9,12,15
30 Double unders between sets
*sub 5 cal echo if no double unders or 20 singles

KB CONDITIONING
5 rounds
20 DKB floor press (53/35) in a hollow seasaw style (alt.)
20 dkb burpee
10 Cal Ski

Saturday 11/23

11/23/2019

MOBILITY / WARMUP
Coaches Choice

WOD
JENKINS
50 burpees
400M run
50 American Swings (53/35)
400M Run
50 pullups
400m run
50 push ups
400m run
*split work as needs partners run together

Friday 11/22

11/22/2019

MOBILITY / WARMUP
5 min
CINDY

DEMO MOVEMENTS & WOD SET UP

WOD
100 cal row
80 DB snatches (50/35)
60 weighted situps (45/25)
40 DB push press
20 DB Hang CNJ
100M front rack
DB lunge walk

KB Conditioning

MOBILITY / WARMUP

WOD
10 rds
10 DKB snatch (35/26)
10 cal ski
10 DKB sit up

Thursday 11/21

11/21/2019

MOBILITY / WARMUP
3 rds
30 sec air squat
30 sec push up
30 sec lunge
30 sec rest

STRENGTH
BACK SQUAT
5-5-5-5-5
60%, 70%, 75%, 70%, 60%

WOD
12,11,10,9.....1
Wall ball
burpee

KB Conditioning

MOBILITY / WARMUP

PARTNER WOD
10 Rounds of the
following every 5 min for 20 min.
3 cal echo
3 burpees
Partner 1 echo as parter 2 does
burpees at the same time then
switch until 10 rounds rest time
remaining in the 5 mins

Wednesday 11/20

11/20/2019

MOBILITY / WARMUP
3 rounds
30 sec sit ups
30 sec stiff leg
dead lift (bar)
30 sec air squat
30 sec rest

STRENGTH
Build up to WOD weight

WOD
7 min AMRAP
20 a/b cal
20 dead lift (225/155)
rest 3 min
6 min AMRAP
20 cal row/ski
20 t2b
rest 3 min
5 min AMRAP
10 cal a/b
10 dead lift (275/195)

KB Conditioning

MOBILITY / WARMUP

WOD
every 2 mins for 20 min.
7 dkb thruster (53/35)
20m front rack crane walk

Tuesday 11/19

11/19/2019

MOBILITY / WARMUP
3 rounds
30 sec push press (bar)
30 sec squats
30 sec push up
30 sec rest

STRENGTH
15 mins to
work to a heavy 3 rep push press

WOD
Flight Test
25 min cap
5,10,15,20, 25,..50
Double Under
*on each break
5 push press (95/65)
3 pull ups
all sets unbroken, if you break you must
start over back to “5”. Honesty counts

PARTNER WOD B
200 Call a/b
10 Rounds
7 single kb squat clean (70/53)
8 dkb suit case dead lift (80/60)
9 single kb rocker (97/70)
10 Russian swings (124/97)
1 on a/b 1 on the rounds until one
falls off then either relay whats left
(switch after 1 rd)

Monday 11/18

11/18/2019

MOBILITY / WARMUP
3 Rounds
30 sec front squat (bar)
30 sec muscle clean
30 sec stiff leg dead lift
30 sec rest

STRENGTH
1 squat clean + 2 low hang squat clean
x7

WOD
13 MIN CAP
21-15-9
unbroken power cleans (135/95)
bar facing burpee
*all cleans must be unbroken if set
breaks 50M bear crawl at the spot of the break

KB Conditioning

MOBILITY / WARMUP

WOD
5 rounds
10 DKB press (53/35)
20 gorilla row
30 Cal Ski

Saturday 11/16

11/16/2019

MOBILITY

WARMUP
Coaches Choice

TEAM OF 3 WOD
WORK
25 Rounds
10 burpees
20 dkb gorilla alt row (53/35)
10 cal ski
*switch with on of the cardio partners after 2 rounds of work
CARDIO
200 AB Cals
1 on bike 10 cals
1 holds (1) kb oh and (1) kb in farmers hold
switch as needed once the bike falls off round robin the work

Friday 11/15

11/15/2019

MOBILITY

WARMUP
3 rounds
30 sec push up
30 sec squat
30 sec plank

STRENGTH
Bench Press
5-5-5

WOD
5 rounds
14 min cap
15 hand release push ups
40M front rack carry (53/35)
15 C2B
200M run

KB Conditioning

MOBILITY / WARMUP

WOD
5rds
5 DKB burpee (53/35)
5 DKB dead lift (suit case)
5 DKB bent row
5 DKB swing
5 DKB front squat
5 DKB push press
10 cal a/b
All KB work unbroken if break
200m run at the end of each round

Thursday 11/14

11/14/2019

MOBILITY

WARMUP
3 rds
30 sec air squat
30 sec jump rope
30 sec a/b
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

KB Conditioning

MOBILITY / WARMUP

WOD
3 rounds
10 sea saw thruster (53/35)
20m farmers carry (97/70)
8 sea saw thruster (53/35)
20m farmers carry (97/70)
6 sea saw thruster (53/35)
20m farmers carry (97/70)
4 sea saw thruster (53/35)
20m farmers carry (97/70)
10 cal echo bike
20m farmers carry (97/70)