Blog Posts - Crossfit Toms River

Tuesday 1/7

1/7/2020

CFTR MOBILITY

WARM UP
3 Rounds
30 sec ring row
30 sec air squat
30 sec pushups
30 sec rest

STRENGTH
kipping pull ups
max set kipping pullup*
*partner to judge/count

WOD
FIGHT GONE BAD
score reps/cals
wall walls
SDHP (75)
Box jump (20 inch)
push press
row

WOD B
10 x 3 min rounds
10 cal ski
7 cal echo
30 Russian swings (97/70)

Monday 1/6

1/6/2020

CFTR MOBILITY

WARM UP
3rds
30 sec front squat (bar)
30 sec jump rope
30 sec a/b
30 sec rest

STRENGTH
Work to Wod weight front squat

WOD
(20 min cap)
1-2-3-4-5-6-7-8-9-10
Front squat from deck (155/105)
*30 double under between sets
INTO
3 Rounds 21 lateral hops over low hurdles
15 burpee to target
90M DKB front rack carry (53/35)

KB CONDITIONING
Every 2 mins for 10 Rounds
10 DKB snatch + thruster (35/26)

Saturday 1/4

1/4/2020

CFTR MOBILITY

WARM UP
Coaches Choice

HERO WOD
25 min AMRAP
HAVANA
150 Double under
50 push ups
15 power cleans (185/125)

Friday 1/3

1/3/2020

CFTR MOBILITY

WARM UP
3 rounds
30 sec stiff leg (bar)
30 sec ski
30 sec mt. climbers
30 sec rest

STRENGTH
DEAD Lift
work to wod weight

WOD
5 Rounds
3 Dead lifts (275/205
20 t2b
20 Russian swings (70/53)
10 ridiculous lunge

KB CONDITIONING
20-18-16-14-12-10-8-6-4-2
Reps of:
a/b
burpees

Thursday 1/2

1/2/2020

CFTR MOBILITY

WARM UP
Tabata
jump rope
lunge walk

WOD
5 x 4 min Rounds
30 cal ski/row
20 cal a/b
AMRAP 10m shuttle sprints
for the rest of the time
rest 4 min between rounds

KB CONDITIONING
Partner
20 MIN AMRAP
Athlete #2 single kb dead lift
(53/35) while holding a single bell in front rack
(35/26) switch sides as needed
Athlete #1 single kb farmers walk for distance
(70/53) switch hands as needed
Score is reps and distance

Wednesday 1/1

1/1/2020

HAPPY NEW YEARS!

OPEN GYM SCHEDULE

Tuesday 12/31

12/31/2019

CFTR MOBILITY

WARM UP
Coaches Choice

WOD
HERO BLACK FRIDAY WITH PARTNER
FOR TIME
200 box jump overs
150 wall balls
100 GTO (100/70)
75 burpee over the bar
50 pullups
*buy in and cash out 25ft HS walk
Scale = 10 wall walks

Monday 12/30

12/30/2019

CFTR MOBILITY

WARM UP
3rds
30 sec air squat
30 sec push up
30 sec Jump rope
30 sec rest

STRENGTH
Back squat
2-2-2-2

WOD
8min CAP
Tabata Back squat 135/95
keep going until you reach 100 back squats
FROM THE DECK

KB CONDITIONING
5 min AMRAP
5 burpee
5 single bell snatch
(35/26) each side
rest 3 mins
5 Min AMRAP
5 dkb clean and
squat
5 DKB push up in a
hollow
rest 3 min
For time
100 cleanand strict press (35/26)
alternating each time

Saturday 12/28

12/28/2019

CFTR Christmas Party 7pm at Shogun!

CFTR MOBILITY

WARM UP
Coaches Choice

WOD
3 PERSON TEAM
15 rounds
1 on goblet squat ladder
10 @ 53#
8 @ 60#
6 @ 70#
4 @ 97
10 Russian
Swings with 97#
two people on the work
60 Rounds
7 cal ski
7 burpees
(both work at same time)
(if not enough skis sub the bike 10 cal)
trigger is once
you go through ladder you rotate
with one on the work and then
switch back and forth until rounds done
If the ladder falls off – everyone
round robins the work. If work falls off you
round robin the ladder

Friday 12/27

12/27/2019

CFTR MOBILITY

WARM UP
3 rounds
30 sec stiff leg (bar)
30 sec ski
30 sec mt. climbers
30 sec rest

STRENGTH
Warm up to dead lift weight

WOD
AMRAP 5 min
Buy in 25 cal A/B
12 dead lift (225/155)
12 burpees
rest 5 min
AMRAP 5 min
Buy in 20 cal A/B
9 dead lift (275/185)
9 burpees lateral over bar
rest 5 min
AMRAP 5 min
Buy in 15 cal A/B
6 dead lift (305/205)
6 burpees bar facing

KB CONDITIONING
7 Rounds
16 gorilla row (53/35)
14 dkb push up
12 cal ski
2 min rest between rounds
score is your fastest and slowest rounds