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  WOD 2.17.16

  coachbuck

  Feb 16, 2016

  Athlete, Box Jumps, Concept 2, 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, Olympic Lifting, Personal Trainer, Red Bank, Rumson, Shrewsbury, Strength, WOD

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  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

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  WOD 1.11.16

  coachbuck

  Jan 10, 2016

  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, WOD

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  WARM 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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  WOD 1.05.16

  coachbuck

  Jan 4, 2016

  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, WOD

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  WARM 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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  WOD 12.02.15

  coachbuck

  Dec 1, 2015

  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, WOD

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  WARM 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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  WOD 12.01.15

  coachbuck

  Nov 30, 2015

  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, WOD

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  WARM 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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  WOD 8.04.15

  coachbuck

  Aug 3, 2015

  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, WOD

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  WARM 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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  WOD 7.29.15

  coachbuck

  Jul 28, 2015

  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, WOD

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  WARM 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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  WOD 7.21.15

  coachbuck

  Jul 20, 2015

  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, WOD

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  WARM 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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  WOD 7.17.15

  coachbuck

  Jul 16, 2015

  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, WOD

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  WARM 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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  7.01.15

  coachbuck

  Jun 30, 2015

  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, WOD

  Comments Off on 7.01.15

  WARM 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