Blog Posts - Crossfit Toms River

Saturday 6/8

6/8/2019

MOBILITY

WARMUP
Coach Choice

WOD
TEAM of 4
30 Rounds
5 burpee
10 dkb dead lift (70/53)
3 kb thruster
20m goblet walk (70/53)
10 cal ass
Work
100 cal row
150 toe to rig
100 cal ski
150 wall ball situp
100 cal echo bike
once the work
falls off then
everyone round
robins the
rounds
2 ppl the work
1 works and 1 rest
2 ppl on the round which is round robin style

Friday 6/7

6/7/2019

MOBILITY

WARMUP
3 rounds
30 sec stiff leg dl (bar)
30 sec row
30 sec jump rope
30 sec rest

DROM
Deadlift

WOD
0-20 min
50 dead lift (135/95)
200m run
35 dead lift (185/155)
400m run
20 dead lift (225/185)
800m run
15 dead lift (275/205)
20-30min
10rds of Cindy
5 pull ups
10 Push ups
15 Airsquats

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PARTNER WOD
10 rounds
10 cal ass
9 pendlay row (135/95)
10 cal row squat clean ladder
4 @53/44
3@60 /53
2@70/60
round robin the rounds

Thursday 6/6

6/6/2019

MOBILITY

WARMUP
3 rounds
30 sec muscle clean bar
30 sec front squat
30 sec clean pull
30 sec rest

STRENGTH
Squat Clean
1-1-1-1-1

WOD
14 min AMRAP
5 squat clean (155/105)
10 burpee over the bar
15 Russian swings (97/70)

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WOD
5 Rounds
5 dkb sumo dead lift (53/35)
5 dkb swing
5 dkb cnj
5 dkb front squat
5 dkb thruster
3 min rest between rounds

Wednesday 6/5

6/5/2019

MOBILITY

WARMUP
3 Rounds
30 sec HS hold
30 sec snatch grip pull
30 sec muscle snatch
30 sec rest

STRENGTH
7x's through
1 high hang power snatch
1 low hang power snatch
1 power snatch

WOD
9 min Ladder
Power snatch (115/85)
c2b
3,6,9,12, etc

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WOD
4 rounds
30 DKB snatch (35/26)
30 wall ball
30 cal row

Tuesday 6/4

6/4/2019

MOBILITY

WARMUP
Coaches Choice

WOD A
PARTNER WOD
20 ROUNDS
40M DKB front rack carry (53/35)
10 burpee
10 cal echo
10 toe to rings
(1st 5 rounds)
(2nd 5 rounds wall ball situp)
(3rd 5 rounds K2E)
(4th 5 rounds KB OH situp)
*every 3 min 1 partner does 5 strict pull ups
I go you go each movement

WOD B
4 ROUNDS
20 Burpees
100M front rack out (53/35)
100M farmers back

Monday 6/3

6/3/2019

MOBILITY

WARMUP
3 rounds
30 sec HS hold
30 sec burpee
30 sec rig hand
30 sec rest

SKILL/DRILL
DM Movements

WOD
5 x 5 min Rounds
5 DB Hang Clean n Jerk (50/35) (Left)
5 DB Hang Clean n Jerk (50/35) (Right)
10 DB snatch (50/35) alt.
10 c2B
15 cal ab

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PARTNER WOD
10 Rounds
single KB 3 @ 70/53
2 @ 80/60 &
1 @ 88/70
SDHP + Goblet Squat + Torch press + head cutter
Work
200 Russian Swings(97/70)
100 cal A/B
100 cal ski
1 on the ladder & 1 on the work

Saturday 6/1

6/1/2019

MOBILITY

WARMUP
Coaches Choice

PARTNER WOD
100 cal ass bike
70 hang power clean (115/85)
150 cal row
70 hang power snatch (115/85)
200 cal ski
70 pullups

Friday 5/31

5/31/2019

MOBILITY

WARMUP
3 rounds
30 sec thruster (bar)
30 sec push up
30 sec stiff leg dl
30 sec rest

WOD
5 min AMRAP
Buy in 50 Wall balls
12 dead lift (225/155)
12 burpee over bar
Rest 5 mins
5 min AMRAP
buy in 35 wall balls
9 dead lift (275/185)
9 burpee over bar
rest 5 mins
5 min AMRAP
buy in 20 wall balls
6 dead lift (315/205)
6 burpee over bar

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WOD
5 Rounds
10 torch press (53/35)
40m goblet carry
20 single arm Russian swing (alt.)
200m run

Thursday 5/30

5/30/2019

MOBILITY

WARMUP
Coaches Choice

STRENGTH WOD
FRONT SQUAT
work up to a Heavy 5 x 3

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WOD
5 Rounds
10 torch press (53/35)
40m goblet carry
20 single arm Russian swing (alt.)
200m run

Wednesday 5/29

5/29/2019

MOBILITY

WARMUP
3 Rounds
30 sec push ups
30 sec jump rope
30 sec rig hang
30 sec rest

STRENGTH
Bench Press
5-5-5-5

WOD
10 ROUNDS
15 min CAP
7 burpee pullup
10 wall ball

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WOD
5 rounds
10 DKB CNJ (53/35)
40m front rack carry
10 cal row
40m farmers
10 DBK CNJ
*RX is feet cannot be strapped in for the row