Crossfit Toms River
  • HOME
  • ABOUT US
    • COACHES
    • TRAINING
  • MEMBERS
    • WORKOUT OF THE DAY
    • SCHEDULE
    • DROPPING IN
    • TRAVEL WORKOUTS
    • CFTR MOMS 2 BE
    • TEAM TRAINING (all sports - all ages)
  • EVENTS
    • RUMBLE AT THE RIVER
    • BIATHLON / TRIATHLON
    • MAYHEM ON MAIN STREET
  • PRICING
  • CONTACT US
  • FAQ

Wednesday 4/8

4/8/2020

0 Comments

 
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
0 Comments

Tuesday 4/7

4/7/2020

0 Comments

 
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
0 Comments

Wednesday 3/18

3/18/2020

0 Comments

 
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
0 Comments

Tuesday 3/17

3/17/2020

0 Comments

 
CFTR MOBILITY

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

Monday 3/16

3/16/2020

0 Comments

 
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
0 Comments

Saturday 3/14

3/14/2020

0 Comments

 
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
0 Comments

Friday 3/13

3/13/2020

0 Comments

 
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
0 Comments

Thursday 3/12

3/12/2020

0 Comments

 
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 
0 Comments

Wednesday 3/11

3/11/2020

0 Comments

 
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 
0 Comments

Tuesday 3/10

3/10/2020

0 Comments

 
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
0 Comments
<<Previous
Forward>>

    Categories

    All

    Archives

    December 2020
    November 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014

    RSS Feed

PHONE: 732.503.8076          ADDRESS: 216 Main Street - Toms River, NJ 08753        EMAIL: info@crossfittomsriver.com

Copyright Crossfit Toms River LLC