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  WOD 11.07.16

  coachbuck

  Nov 6, 2016

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

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  WARM UP Line Drills Run 400m MOBILITY PVC S1 STRENGTH Sumo Deadlift 5-3-1-1-1-1-1 WOD 10 – Burpees 50 – Wall Balls 10 – Burpees 50 – Wall Balls 10 – Burpees 50 – Wall Balls AUX. WORK 50 – Banded Tricep Extension Foam Roll

• WOD 10.18.16

  coachbuck

  Oct 18, 2016

  CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Deadlift, Fair Haven, Mobility, New Jersey, Red Bank, WOD

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  WARM UP Line Drills 20 – Banded Good Mornings 10/10 – Step Ups   MOBILITY PVC S3 SKILLS LAB 2 x 20 – Dimmels WOD “SHAM” 7 RFT 11 – Bodyweight Deadlifts 100m – Run

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  WOD 5.23.16

  coachbuck

  May 22, 2016

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

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  WARM UP Line Drills 2.0 200m Tempo Run MOBILITY PVC S1 STRENGTH Strict Press 12 x 3 @ 60% of your 1RM :30 Rest B/T Sets WOD – By Coach Matt Gallagher 3 RFT Run 400m 40 – Ab Mat Sit Ups 7 – Deadlifts ( 315/255#) Scaled 1 = (275/225#) Scaled 2 =...

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  WOD 2.03.16

  coachbuck

  Feb 2, 2016

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

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  WARM UP Run 200m EMOTM – 6 Mins 7 – KBS ( light ) 7 – KB -SDHP ( light ) MOBILITY 25 – Banded Good Mornings ( Thin Band ) STRENGTH Conventional Deadlift 5 – 3 – 1-1-1-1-1 Rest 1:30 B/T Sets WOD 21-15-9 Weighted Box Step Overs ( 53/35 #) @ 20″...

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  WOD 1.27.16

  coachbuck

  Jan 26, 2016

  Athlete, Box Jumps, CrossFit, 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, WOD

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  WARM UP Run 500m 10 – PVC Pass Thru’s 10 – PVC Good Mornings 10 – PVC Dislocate R/L EMOTM – 6 Mins 15 – Plated Air Squats 7 – KBS ( Light ) WOD 40 – Sumo Deadlift ( 225/155#) 50 – HR Push Ups 40 – Box Jumps ( 24/20″)

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  WOD 1.25.16

  coachbuck

  Jan 24, 2016

  CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Deadlift, DT, Fair Haven, Hero WOD, Jersey Shore, Little Silver, Mobility, Navesink, Rumson, Strength, WOD

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  WARM UP 50 -Singles 5/5 – Step Ups 5 – Box Jumps 5 – Burpees 50 – Singles DYNAMIC WARM UP 15 Reps ( Bar Only ) Bear Complex HERO WOD – “DT” 5 RFT 12 – Deadlift 9 – Hang Clean 6 – Push Jerk RX = 155/105 S1 = 135/95 s2 =...

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  WOD 1.20.16

  coachbuck

  Jan 19, 2016

  Box Jumps, CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Deadlift, Fair Haven, Hero WOD, Jersey Shore, Little Silver, Mobility, Navesink, New Jersey, Personal Trainer, Red Bank, Rumson, Strength, WOD

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  WARM UP 100 – Singles 25 – Air Squats 25 – HR Push Ups 25 – Hollow Rocks 100 – Singles MOBILITY Floor Band Stretch HERO WOD “McGhee” AMRAP – 30 Mins 5 – Deadlifts ( 275/185#) 13 – Push Ups 9 – Box Jumps ( 24/20″) Corporal Ryan C. McGhee, 21, was killed...

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  WOD 1.12.16

  coachbuck

  Jan 11, 2016

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

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  WARM UP 50  – D/U’s ( 100 Singles ) 3 – Wall Walks 50 – D/U’s 3 – Wall Walks MOBILITY Rig Band Stretch STRENGTH Deadlift 15 x 2 @ 60% of 1RM :30 Secs Rest B/T Sets WOD For Time: Row 500m 10 – Floor Press ( 225/145#) Row 1000m 15 – Floor...

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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

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  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...