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 3.21.17
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Atlantic Highlands, CrossFit, Crossfit in Atlantic Highlands, CrossFit in Monmouth County, Crossfit in New Jersey, CrossFit Instructor, Crossfit NJ, New Jersey, Personal TrainingComments Off on WOD 2.22.17WARM 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
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CrossFit, Crossfit in Atlantic Highlands, CrossFit in Monmouth County, Crossfit in New Jersey, CrossFit in NJ, CrossFit in Red Bank, Crossfit Wods, New Jersey, NJComments Off on WOD 2.21.17WARM 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...
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Atlantic Highlands, CrossFit, Crossfit in Atlantic Highlands, CrossFit in Monmouth County, Crossfit in New Jersey, CrossFit in NJ, New JerseyComments Off on WOD 2.20.17WARM 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#)
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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
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Atlantic Highlands, CrossFit, Crossfit in Atlantic Highlands, CrossFit in Monmouth County, CrossFit in NJ, New Jersey, Personal Training, Strength and ConditioningComments Off on WOD 2.16.17WARM 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.
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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, StrengthComments Off on WOD 2.03.17WARM 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...
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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, ShrewsburyComments Off on WOD 1.27.17WARM 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 –...
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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, ShrewsburyComments Off on WOD 1.25.17WARM 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 –...
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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, ShrewsburyComments Off on WOD 1.18.17WARM 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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