Blog Posts - Crossfit Toms River

Wednesday 10/3

10/3/2018

MOBILITY

WARMUP
Coaches Choice

SKILL/DRILL
High hang Power snatch
High hang Squat snatch.

STRENGTH
5 X's thru
1 High Hang power
snatch+1 High hang
Sq snatch.

WOD
9 min ladder
-Power snatch (95-65)
-Burpee over bar
3,6,9,....

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WOD
5rds
10-DKB DL(70-53) (suitcase grip)
12-DKB walking lunge (suitcase grip)
14-DKB burpees
every 2 min 7-Pull ups

Tuesday 10/2

10/2/2018

MOBILITY

WARMUP
Coaches Choice

STRENGTH
WALKING LUNGE
Walk 100m in 10m laps.
Rest after each lap.
Progressive load.
Post start weight and end weight combined.

WOD A
for time
(18min cap)
45 squats
25-Sit-ups
45 Lunges
25-HSPU
45 push ups
25-Pull ups
45-K2E
25-ring dips

WOD B
3rds
15-DKB snatch (35-26)
20-K2E
25-cal A/b

Monday 10/1

10/1/2018

MOBILITY

WARM UP
Coaches Choice

SKILL/DRILL
high hang squat and power clean

STRENGTH
5 X's thru
1 high hang power clean
1 high hang squat clean

WOD
4rds
(16 min cap)
5rds The chief
(The chief
3-P. Clean(135-95)
6-push up
9-air squat)
15 air powered cal

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WOD
3rds
15-DKB sq
cleans(53-35)
20-Wall ball
25 cal ski

Saturday 9/29

9/29/2018

MOBILITY

WARM UP
Coaches Choice

WOD
TEAM 1776
TEAMS of 3
-KB American swing(53-35)
-Box jump
-air squat
-push up
-Burpees
-pull up
-sit up
-cal row
-DU's
-wall ball
-slam ball (30-20)
-DB push press

As a team complete total reps of 1776
of all movements in any order.

Multiple partners can work but
must be the same movement and
no more then 200 reps per movement.

Friday 9/28

9/28/2018

MOBILITY

WARM UP
Coaches Choice

STRENGTH
15 min
to find a heavy 1 rep Back squat

WOD
3rds
20-DB snatch (50-35)
20-Box jump over
20-T2B
20/15 cal A/B

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WOD
20 min amrap
20-GHD sit up
20-DKB front rack walking Lunge
(open weight)

Thursday 9/27

9/27/2018

MOBILITY

WARM UP
Coaches Choice

WOD
Running clock
0-10min
1 mile run
max Power cleans (135/95)
10-12 min rest
12-20min
800m run
max power snatch (115-85)
20-22min rest
22-27min
400m run
max Thrusters (95/65)

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WOD
UNTIMED
5 X's thru the complex of:
(open weight)
8-DKB Pendlay row
10-DKB Sq. clean
8-DKB swing
20 cal Ski @ a low
damper after each rd.
Recovery pace.

Wednesday 9/26

9/26/2018

MOBILITY

WARM UP
Coaches Choice

STRENGTH
Jerk
1-1-1-1-1
*can be push or split

WOD
4 X's 3 min amrap
1 min rest
30-push press (75-55)
15-pull ups
max DU's

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WOD
100m row / 30Russian swings(AHAP)
200m row / 25 Swings
300m row / 20 swings
400m row / 15 swings
500m row / 10 swings
then
21-15-9
DKB snatch (35-26)
T2B

Tuesday 9/25

9/25/2018

MOBILITY

WARM UP
Coaches Choice

STRENGTH
Front squat
2-2-2-2-2

WOD A
8 rds
(16 min cap)
200m run
10-DKB DL (70-53) Suitcase grip

WOD B
5 X 1 min rd
1 min rest
30 sec DKB front sq(53-35)
30 sec DKB front
rack carry
rest 3 min
record reps/meters
then
5 x 1 min rds
1 min rest
30 sec DKB thrusters(53-35)
30 sec DKB burpees
record reps

Monday 9/24

9/24/2018

MOBILITY

WARM UP
Coaches Choice

PARTNER WOD
35 min Amrap
50-Box jump
50-Jumping pull ups
50-American Swings(53-35)
50-Walking lunges
50-K2E
50-Push press(75-55)
50-Back ext
50-wall ball
50-burpees
50-DU's
1 works 1 rest

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WOD
30-20-10
10-20-30
DKB DL(70-53) (suitcase grip)
cal ski
into
20-15-10
cal Bike
H.R. Push ups

Saturday 9/22

9/22/2018

MOBILITY

WARM UP
6 min amrap
30 DU
10 air sq
10 push up
5-pull up

PARTNER WOD
30 min amrap
50 cal A/B
75 wall ball
50-Weighted sit up(45-25)
75 power clean (115-85)
50-C2B