WARM UP Line Drills EMOTM – 6 Mins 12 – Goblet Squats ( Light ) 9 – HR Push Ups MOBILITY PVC – Upper Body WOD 5 RFT 20 – T2B 20 – Box Jumps ( 24/20″) 20 – Cals on Rower
WOD 2.17.16
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Box Jumps, Burpees, CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, EMOTM, Fair Haven, Jersey Shore, Little Silver, met-con, Mobility, Navesink, New Jersey, Olympic Lifting, Personal Trainer, Red Bank, Rumson, Snatch, Strength, Thrusters, WODComments Off on WOD 1.11.16WARM UP 10 – Box Step Overs ( 20″) 10 – Box Jumps 10 – Burpee Box Overs DYNAMIC WARM UP Bar Only 3 RDS ( No Measure ) 10 – Hang Clean 10 – Thrusters 10 – Good Mornings STRENGTH Snatch Complex 1 – High Hang Power Snatch 1 – Hang Power Snatch...
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Box Jumps, Burpees, CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, EMOTM, Fair Haven, Jersey Shore, Little Silver, met-con, Mobility, Navesink, New Jersey, Personal Trainer, Red Bank, Rumson, Strength, WODComments Off on WOD 1.05.16WARM UP Line Drills 10 – Box Jumps 10 – Burpees 10 – Wall Balls MOBILITY Rig Band Stretch STRENGTH Push Press ( From Rack ) 5-3-1-1-1-1 WOD EMOTM – 12 Mins ODD = OH Plate Lunge ( 45/25#) EVEN = 5 Burpees on to Plate AUXILLARY WORK Plate Smash 1:00/1:00
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Burpees, CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, EMOTM, Fair Haven, Jersey Shore, Kettlebells, Little Silver, Mobility, Navesink, New Jersey, Personal Trainer, Pull Ups, Red Bank, Rumson, Strength, WODComments Off on WOD 12.02.15WARM UP EMOTM – 6 Mins 14 – Air Squats 7 – HR Push Ups Both Movements Inside The Minute MOBILITY 10 – PVC Thrusters 10 – PVC Good Mornings 10 – Dislocate R/L 10 – Pass Thru’s WOD 50 RFT ( That’s Right – 50 ) 1 – Burpee 1 – Clean 185/115#...
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CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, EMOTM, Fair Haven, Jersey Shore, Little Silver, Mobility, Navesink, New Jersey, Olympic Lifting, Personal Trainer, Pull Ups, Red Bank, Rumson, Shrewsbury, Strength, WODComments Off on WOD 12.01.15WARM UP 50 – Singles Line Drills 100 – Singles MOBILITY Rig Band Stretch STRENGTH Clean & Jerk 60% of Your 1 RM 12 x 2 ( :30 Rest B/T Sets ) WOD EMOTM – 12 Mins ODD = 7 Pull Ups EVEN = 20 Double Unders ( 40 Singles ) AUXILLARY WORK 100...
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CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, EMOTM, Fair Haven, Jersey Shore, Little Silver, Olympic Lifting, Personal Trainer, Pull Ups, Red Bank, Rumson, Running, Snatch, Strength, the girls, WODComments Off on WOD 8.04.15WARM UP Run 400m 2 Rds of Cindy MOBILITY PVC S4 STRENGTH Snatch 5-5-5-3-3 WOD EMOTM -12 Mins ODD = 6 – Weighted Box Step Overs ( 53/35#) EVEN = 9 – Hang Clean & Jerk ( 115/75#)
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CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, EMOTM, Fair Haven, Jersey Shore, Little Silver, Mobility, Navesink, New Jersey, Olympic Lifting, Personal Trainer, Pull Ups, Red Bank, Rumson, Shrewsbury, Strength, WODComments Off on WOD 7.29.15WARM UP Line Drills 25 – HR Push Ups 25 – Ab Mat Sit Ups 25 – Air Squats MOBILITY PVC S1 STRENGTH 1 Deadlift 5-5-3-3-1 STRENGTH 2 EMOM – 12 Mins ( CHOOSE ONE ) 1. 2 – Ring Muscle Ups 2. 4 – Bar Muscle Ups 3. – 5 C2B Pull Ups...
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CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, EMOTM, Fair Haven, Front Squat, Jersey Shore, Kettlebells, Little Silver, met-con, Mobility, Navesink, New Jersey, Olympic Lifting, Personal Trainer, Red Bank, Rumson, SDHP, Strength, Thrusters, WODComments Off on WOD 7.21.15WARM UP 50 D/U’s ( 150 Singles ) 25 – Air Squats 25 – HR Push Ups 25 – Ab Mat Sit Ups DYNAMIC WARM UP Bar Only “DT” 5 RFT 12 – Deadlift 9 – Hang Clean 6 – Push Jerk * Bar Cannot Touch The Ground * Dropped Bar = 5 Burpees...
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Box Jumps, CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, EMOTM, Fair Haven, Jersey Shore, Little Silver, Mobility, Navesink, New Jersey, Personal Trainer, Red Bank, Snatch, Strength, WODComments Off on WOD 7.17.15WARM UP Run 200m 200 – Singles 12 – Active Shoulders MOBILITY Rig Band Stretch WOD EMOM – 20 Mins ODD: 10 – Box Jump ( 24/20#) EVEN : 7 – Hang Snatch ( Bar Only ) ENDURANCE Run 1 Mile
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Athlete, Burpees, Concept 2, CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Deadlift, EMOM, EMOTM, Fair Haven, Jersey Shore, Little Silver, Mobility, Navesink, New Jersey, Olympic Lifting, Personal Trainer, Red Bank, Rowing, Rumson, Shrewsbury, Strength, WODComments Off on 7.01.15WARM UP Row 500m 5 – Wall Walks 5 – Angry Burpees MOBILITY PVC S2 STRENGTH 1 Deadlift 5-5-3-3-1 WOD EMOM – 12 Mins ODD – M.E. Barbell Push Ups EVEN – 15 KBS ( 53/35#) COOL DOWN UNKNOWN
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