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WOD 3.21.17

  • WOD 3.21.17

    coachbuck
    Mar 20, 2017
    Atlantic Highlands, CrossFit, Crossfit in Atlantic Highlands, CrossFit in Monmouth County, CrossFit in NJ, New Jersey, Nutrition, Nutrition in Atlantic Highlands, Personal Trainer
    Comments Off on WOD 3.21.17
    WARM UP Run 400m 3 RDS. :30 – Jumping  Jacks :30 – Air Squats :30 – Hollow Rocks PROGRESSION 3 RDS 5 – Pull Ups 7 – Barbell Good Mornings 10 – Push Ups WOD AMRAP – 15 MINS 15/12 – Cals on Rower 10 – Floor Press From Rack (135/95#) AUX. WORK Group...
  • WOD 2.22.17

    coachbuck
    Feb 21, 2017
    Atlantic Highlands, CrossFit, Crossfit in Atlantic Highlands, CrossFit in Monmouth County, Crossfit in New Jersey, CrossFit Instructor, Crossfit NJ, New Jersey, Personal Training
    Comments Off on WOD 2.22.17
    WARM UP 3 RDS :30 – KBS ( Light ) :30 – Jumping Jacks :30 – Hollow Rocks PROGRESSION 3 RDS 11 – Push Press ( Bar Only ) 8 –  Front Squat 5 – Strict Pull Ups WOD 21-15-9 Front Squats (135/95#) HSPU COOL DOWN Couch Stretch – :90/:90 Foam Roll    
  • WOD 2.21.17

    coachbuck
    Feb 20, 2017
    CrossFit, Crossfit in Atlantic Highlands, CrossFit in Monmouth County, Crossfit in New Jersey, CrossFit in NJ, CrossFit in Red Bank, Crossfit Wods, New Jersey, NJ
    Comments Off on WOD 2.21.17
    WARM UP Run 200m 7 – Box Jumps @ 20/12″ 7 – Box Jumps @ 24 / 20″ 7 – Box Jumps @30 / 24″ WOD 1 Sumo Deadlift 7 x 3 WOD 2 2 RDS 20 – Conventional Deadlift (185/125#) 20 – Sumo Deadlift 20 – Dimmels AUX WORK “Karen’s Curls” 3 x...
  • WOD 2.20.17

    coachbuck
    Feb 19, 2017
    Atlantic Highlands, CrossFit, Crossfit in Atlantic Highlands, CrossFit in Monmouth County, Crossfit in New Jersey, CrossFit in NJ, New Jersey
    Comments Off on WOD 2.20.17
    WARM UP Line Drills 25 – HR Push Ups 25 – Ab Mat Sit Ups 25 -Air Squats PROGRESSION 3 RDS 10 – Active Shoulders 10 – Beat Swings Run 100m WOD “HELEN” 3 RFT Run 400m 21 – KBS (53/35#) 12 – Pull Ups AUX. WORK 2×20 – Lateral Raise (10/5#)
  • WOD 2.17.17

    coachbuck
    Feb 16, 2017
    Atlantic Highlands, Atlantic Highlands Crossfit, CrossFit, Crossfit in Atlantic Highlands, CrossFit in Monmouth County, Crossfit NJ, Jersey Shore, New Jersey, Nutrition, Nutrition in Atlantic Highlands, Personal Trainer
    Comments Off on WOD 2.17.17
    WARM UP OTM – 6 Mins 15 – Air Squats 20 – Mt. Climbers 2 RDS 10 – Active Shoulders 10 – Beat Swings WOD 50 RFT 1 – Pull Up 2 – Push Ups 3 – Air Squats
  • WOD 2.16.17

    coachbuck
    Feb 15, 2017
    Atlantic Highlands, CrossFit, Crossfit in Atlantic Highlands, CrossFit in Monmouth County, CrossFit in NJ, New Jersey, Personal Training, Strength and Conditioning
    Comments Off on WOD 2.16.17
    WARM UP Row 500m 50 Ft. Walking Lunge 50 Ft. Inch Worm 100 – Singles BARBELL PROGRESSION 3 RDS 7 – Hang Clean 7 – Push Press 7/7 – Lunge WOD 5 RFT 10 – Hang Clean & Jerk (135/95#) 7 – T2B AUX. WORK 75 – Banded Tricep Ext.
  • WOD 2.03.17

    coachbuck
    Feb 2, 2017
    CrossFit, Crossfit in Atlantic Highlands, CrossFit in Monmouth County, Crossfit in New Jersey, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, Fair Haven, Jersey Shore, Little Silver, Mobility, Navesink, New Jersey, Personal Trainer, Red Bank, Rumson, Running, Shrewsbury, Strength
    Comments Off on WOD 2.03.17
    WARM UP 3 RDS :30 – Walk Outs :30 – Bar Taps :30 – Hollow Rock Holds SKILL To PROGRESSION EMOTM – 10 Mins ODD – 5 Pendlay Rows + Hang Power Snatch (75/55#) EVEN – :20 Plank Hold WOD 21-15-9 Power Snatch (95/65#) C2B Pull Ups AUX. WORK 2×20 – DB Lateral Raise...
  • WOD 1.27.17

    coachbuck
    Jan 26, 2017
    CrossFit, Crossfit in Atlantic Highlands, CrossFit in Monmouth County, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Fair Haven, Little Silver, Navesink, New Jersey, Personal Trainer, Red Bank, Rumson, Running, Shrewsbury
    Comments Off on WOD 1.27.17
    WARM UP Run 200m Line Drills MOBILITY PVC S1 + 20 Banded Good Mornings SKILL Re-Test Tactics WOD 14.3 Re-Test – Complete as many reps as possible in 8 Mins Of: AMrAP – 8 Mins 10 – Deadlifts (135/95#) 15 – Box Jumps (24/20″) 15 – Deadlifts (185/135#) 15 – Box Jumps 20 –...
  • WOD 1.25.17

    coachbuck
    Jan 24, 2017
    Atlantic Highlands, Atlantic Highlands Crossfit, CrossFit, Crossfit in Atlantic Highlands, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Fair Haven, Jersey Shore, Little Silver, Mobility, Navesink, New Jersey, Personal Trainer, Red Bank, Rowing, Rumson, Shrewsbury
    Comments Off on WOD 1.25.17
    WARM UP Run 200m BL – Runner’s Lunge x 2 MOBILITY Floor Band Stretch PARTNER WOD A1 – Rows 2000m A2 – Plate Smash For Duration of A1’s Rowing ( Switch ) A1 – Rows 1000m A2 – Couch Stretch for Duration of A1’s Rowing ( Switch ) A1 – Rows 500m A2 –...
  • WOD 1.18.17

    coachbuck
    Jan 17, 2017
    CrossFit, Crossfit in Atlantic Highlands, CrossFit in Monmouth County, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Fair Haven, Jersey Shore, Little Silver, Navesink, New Jersey, Personal Trainer, Red Bank, Rumson, Shrewsbury
    Comments Off on WOD 1.18.17
    WARM UP Run 400m 5 – Walk Outs MOBILITY Floor Band Stretch WOD 1A 30 Box Jumps (24/20″) 30/30 – KB Lunge (53/35#) 30 – KBS ” WOD 1B 6 Mins To Establish 2 REP MAX – OHS AUX. WORK Plate Smash – :90/:90 Couch  Stretch :90/:90    
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