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  WOD 2.18.16

  coachbuck

  Feb 17, 2016

  AMRAP, Athlete, Back Squat, CrossFit, CrossFit AMRAP, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Fair Haven, Jersey Shore, Little Silver, Mobility, Navesink, New Jersey, Personal Trainer, Red Bank, Rumson, Shrewsbury, Strength, Thrusters, WOD

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  WARM UP Tabata Jump Rope 25 – Ab Mat Sit Ups 25 – HR Push Ups 25 – Air Squats DYNAMIC WARM UP ( Bar Only ) 3 Rounds 7 – Hang Cleans 7 – Push Jerk 7 – Back Squat STRENGTH Power Clean 5-3-1-1-1-1-1 WOD AMRAP – 7 Mins 7 – Power Cleans...

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  WOD 2.10.16

  coachbuck

  Feb 9, 2016

  AMRAP, Athlete, CrossFit, CrossFit AMRAP, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Fair Haven, Jersey Shore, Little Silver, Mobility, Navesink, New Jersey, Personal Trainer, Red Bank, Running, Shrewsbury, Strength, WOD

  Comments Off on WOD 2.10.16

  WARM UP Line Drills 20 – Banded Good Mornings 15 – Active Shoulders 10 – Lunges 5 – Pull Ups STRENGTH Sumo Deadlift ( Dynamic Effort ) 12 x 3 @ 70% of your 1RM Rest – :30 Secs B/T Sets WOD 1 AMRAP – 7 Mins 5 – T2B 5 – HR Push...

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  WOD 2.09.16

  coachbuck

  Feb 8, 2016

  AMRAP, Athlete, Box Jumps, CrossFit, CrossFit AMRAP, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Fair Haven, Jersey Shore, Little Silver, Mobility, Navesink, New Jersey, Olympic Lifting, Personal Trainer, Red Bank, Rumson, Shrewsbury, Strength, WOD

  Comments Off on WOD 2.09.16

  WARM UP 50 – Double Unders 25 – Ab Mat Sit Ups 25 – HR Push Ups 25 – Hollow Rocks 50 – Double Unders DYNAMIC WARM UP 2 Rds ( BAR ONLY ) 10 – Hang Clean 10 – Push Press 10 – Good Mornings 10 – Over Head Squats “JACK” AMRAP –...

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  WOD 1.21.16

  coachbuck

  Jan 20, 2016

  AMRAP, Athlete, Burpees, Concept 2, CrossFit, CrossFit AMRAP, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Fair Haven, Jersey Shore, Personal Trainer, Pull Ups, Red Bank, Rowing, Rumson, Strength, WOD

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  WARM UP Row 250m x 4 In Between 15- Air Squats 15 – Active Shoulders 15 – Lunges 15 – HR Push Ups SKILL – 7 Mins Pistol Squat Progressions METCON 1 AMRAP – 3 Mins M.E Burpee Pull Ups REST 3 Mins METCON 2 AMRAP – 3 Mins 10 – Knees To Elbow...

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  WOD 1.07.16

  coachbuck

  Jan 6, 2016

  AMRAP, Back Squat, CrossFit, CrossFit AMRAP, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Deadlift, Fair Haven, Jersey Shore, Kettlebells, Little Silver, Mobility, Navesink, New Jersey, Personal Trainer, Red Bank, Rumson, Shrewsbury, Strength, Thrusters, WOD

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  WARM UP Box Length Walking Lunge Box Length Inch Worm KB Relay Race DYNAMIC WARM UP ( BAR ONLY ) 3 Rounds 10 – Deadlift 10 – Push Press 10 – Back Squat WOD AMRAP – 20 Mins 12 – KBS ( 53/35#) 9 – Goblet Squats ( 53/35 #) 6 – Sumo Deadlift...

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  WOD 1.04.16

  coachbuck

  Jan 3, 2016

  AMRAP, Athlete, Box Jumps, CrossFit, CrossFit AMRAP, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Deadlift, Fair Haven, Jersey Shore, Kettlebells, Little Silver, Mobility, Navesink, New Jersey, Personal Trainer, Red Bank, Running, Shrewsbury, Strength, WOD

  Comments Off on WOD 1.04.16

  WARM UP Run 200m 15 – HR Push Ups 15 – Ab Mat Sit Ups 15 – Air Squats Run 200m MOBILITY PVC S1 STRENGTH Floor Press 12 x 3 @ 70% of your 1 RM :30 Secs Rest B/T Sets WOD AMRAP – 10 Mins 15 – KBS ( 53/35#) 12 – Box...

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  WOD 12.29.15

  coachbuck

  Dec 28, 2015

  AMRAP, Back Squat, Concept 2, CrossFit, CrossFit AMRAP, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Fair Haven, Little Silver, Mobility, Navesink, New Jersey, Olympic Lifting, Personal Trainer, Red Bank, Rowing, Rumson, Strength, WOD

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  WARM UP Row 250m 25 – HR Push Ups 25 – Hollow Rocks 25 – Air Squats Row 250m MOBILITY Rig Band Stretching WOD AMRAP – 15 Mins 12 – Ring Push Ups 9 – Hang Clean & Jerk 6 – Back Squats RX = 135/95# S1 = 115/75# s2 = 95/65# AUXILIARY WORK...

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  WOD 12.11.15

  coachbuck

  Dec 10, 2015

  AMRAP, Athlete, Burpees, CrossFit, CrossFit AMRAP, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Fair Haven, Jersey Shore, Little Silver, Mobility, Navesink, New Jersey, Olympic Lifting, Personal Trainer, Red Bank, Rumson, Running, Strength, Thrusters, WOD

  Comments Off on WOD 12.11.15

  WARM UP 100m Run + 1 Burpee 100m Run + 2 Burpees 100m Run + 3 Burpees 100m Run + 4 Burpees 100m + 5 Burpees Line Drills MOBILITY PVC – Upper Body STRENGTH Floor Press 5-3-2-1-1-1-1 Rest 1:30 secs b/t sets WOD AMRAP – 12 Mins 10 – Split Jerks 5 – Thrusters...

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  WOD 11.23.15

  coachbuck

  Nov 22, 2015

  AMRAP, Back Squat, Box Jumps, CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Fair Haven, Jersey Shore, Kettlebells, Little Silver, met-con, Mobility, Navesink, New Jersey, Personal Trainer, Red Bank, Rumson, Running, Shrewsbury, Strength, WOD

  Comments Off on WOD 11.23.15

  WARM UP 2 Rounds Run 100m 10 – Air Squats 10 – Burpees 10 – Box Jumps MOBILITY PVC S1 STRENGTH Back Squat 12 x 2 @ 60% of your 1RM ( :30 Rest B/T Sets ) WOD AMRAP – 10 Mins 100m – Farmer’s Walk ( 53/35#) 12 –  HR Push Ups 9...

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  WOD 8.24.15

  coachbuck

  Aug 23, 2015

  AMRAP, Athlete, Burpees, Concept 2, CrossFit, CrossFit AMRAP, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Deadlift, Fair Haven, Jersey Shore, Little Silver, met-con, Mobility, Navesink, New Jersey, Personal Trainer, Red Bank, Rowing, Rumson, Strength, WOD

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  WARM UP Row 500m 10 – PVC Good Mornings 10 – Pass Through’s 10 – Dislocate – Right 10 – Dislocate – Left 25 – Air Squats WOD # 1 4 RFT 30 – Ab Mat Sit Ups 15 – Deadlifts (225/155#) REST 5 Mins WOD #2 AMRAP – 9 Mins 9 – Wall...