Blog Posts - Crossfit Toms River

Wednesday 4/8

4/8/2020

CFTR MOBILITY

WARM UP
3 rounds
30 sec ski
30 sec squat
30 sec strict pull up
30 sec rest

WOD
3 mini work outs 12 min CAP on each
12 min cap
8 Rounds
200m run
40 gorilla row (53/35)
12 min cap
9 Rounds
15 cal row
7 pull up/down
12 min cap
10 Rounds
12 cal bike
10 dkb rocker (53/35)
*there will be 3 times – the time you finish each event above

KB CONDITIONING
DOUBLE HICCUP PARTNER 2
switch every min
100 cal echo bike
150 cal ski
100 DKB Burpee snatch (35# unisex)
800m Goblet rack carry (70/53)
*once down to one last movement relay as needed no longer on the min

Tuesday 4/7

4/7/2020

CFTR MOBILITY

WARM UP
3 Rounds
30 sec push press
30 sec jump rope
30 sec push up

STRENGTH
Push Press
2-2-2-2

WOD
5 ROUNDS
10 burpee box jump over
15 push press (115/75)
20 cal ski or row

KB CONDITIONING
8 Rounds
15 DKB DL (70/53) suit case
200M run
15 t2b

Wednesday 3/18

3/18/2020

CFTR MOBILITY

HOME WOD
25rds
2 lunges
2 push ups (on DB's or KB's)
2 V-ups or situps
2 burpees to tuck jumps/air squats
2 side lunges

STAY SAFE & HAVE FUN

Tuesday 3/17

3/17/2020

CFTR MOBILITY

HOME WOD
21-1 Pump sit-ups or V-ups
1-21 Air Squats
*Post time and photos to Facebook group

Monday 3/16

3/16/2020

CFTR MOBILITY

WARM UP
3 Rounds
30 sec muscle clean (bar)
30 sec thruster
30 sec HS hold
30 sec rest

STRENGTH
Power Clean + hang squat clean
5x through

WOD
15min AMRAP
9 power cleans (155/105)
9 HSPU
9 Front squats
9 pullups

KB CONDITIONING
5 Rounds
10 DKB clean + double jerk (53/35)
50 cal a/b recovery pace

Saturday 3/14

3/14/2020

CFTR MOBILITY

WARM UP
Coaches Choice

WOD
Team of 2
150 Wall balls
50 burpees
150 dead lift (135 unisex)
50 T2B
150 KB swings (70 unisex)
50 box jumps (20 inch all)
100 cal row
50 wall ball situp with partner

Friday 3/13

3/13/2020

CFTR MOBILITY

WARM UP
30 sec muscle clean
30 sec hs hold
30 sec squat
30 sec rest

DROM
Front Squat

STRENGTH
Front Squat
1-1-1-1-1

WOD
12 min AMRAP
9 front squat (155/115)
6 burpee over bar
3 bar MU

KB CONDITIONING
5 Rounds
15 cal ski
15 rockers (70/53)
20M goblet rack carry
10 burpees

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