• 

  02.22.16

  coachbuck

  Feb 21, 2016

  Box Jumps, CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Fair Haven, Jersey Shore, Little Silver, met-con, Mobility, Navesink, New Jersey, Olympic Lifting, Personal Trainer, Red Bank, Rumson, Shrewsbury, Strength, WOD

  Comments Off on 02.22.16

  WARM UP Run 200m 3 x Max Reps of Double Unders Run 200m MOBILITY PVC S1 STRENGTH Floor Press 5-3-1-1-1-1-1 WOD 15-12-9-6-3 Box Jumps ( 24/20″) Clean & Jerk ( 135/95#) AUX WORK 100 – Banded Pull Aparts  

• 

  WOD 2.11.16

  coachbuck

  Feb 10, 2016

  Back Squat, Concept 2, CrossFit, CrossFit AMRAP, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Fair Haven, Jersey Shore, Little Silver, met-con, Mobility, Navesink, New Jersey, Olympic Lifting, Personal Trainer, Red Bank, Rowing, Rumson, Running, Shrewsbury, Snatch, Strength, WOD

  Comments Off on WOD 2.11.16

  WARM UP Row 250m x 4 MOBILITY PVC S1 STRENGTH Back Squat 5-3-1-1-1-1-1 WOD 14.1 AMRAP – 10 Mins 30 Double Unders 15 – Snatch 75/55# AUXILIARY WORK 50 – Banded Pull Aparts 50 – Tricep Extension

• 

  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

  Comments Off on WOD 2.03.16

  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″...

• 

  WOD 1.28.16

  coachbuck

  Jan 27, 2016

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

  Comments Off on WOD 1.28.16

  WARM UP Box Length Walking Lunge Tabata – Jump Rope Box Length Walking Lunge MOBILITY PVC S1 STRENGTH Floor Press 10 ( Bar Only ) 5 – 3-3-1-1-1 WOD 1 AMRAP – 6 Mins 15 – S2OH (95/65#) 15 – T2B or Knees to Waist REST 5 MINS WOD 2 21 – 15 –...

• 

  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

  Comments Off on WOD 1.11.16

  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...

• 

  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

  Comments Off on WOD 1.05.16

  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

• 

  WOD 12.14.15

  coachbuck

  Dec 13, 2015

  Athlete, Box Jumps, Burpees, CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Fair Haven, Jersey Shore, Little Silver, met-con, Mobility, Navesink, New Jersey, Olympic Lifting, Personal Trainer, Plyometrics, Pull Ups, Red Bank, Rumson, Running, Snatch, Strength, WOD

  Comments Off on WOD 12.14.15

  WARM UP Run 200m BL – Inch Worm BL – Walking Lunge Run 200m MOBILITY Overhead Foam Rolling With PVC WOD 1 ( Met-Con ) 15-12-9 Burpees Box Jumps ( 24/20″ ) WOD 2 ” MIND ERASER ” 5 RFT 6 – Power Snatch (115/75#) 2 Rounds of “CINDY” ( 5 – Pull Ups...

• 

  WOD 12.10.15

  coachbuck

  Dec 9, 2015

  CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Jersey Shore, Little Silver, met-con, Mobility, Navesink, New Jersey, Personal Trainer, Red Bank, Rumson, Running, SDHP, Shrewsbury, Strength, WOD

  Comments Off on WOD 12.10.15

  WARM UP Run 500m EMOTM – 6 Mins 15 – Air Squats 7 – KBS ( Light ) MOBILITY Floor Band Stretch WOD 5 RFT Run 200m 10 – KB -SDHP ( 53/35#) 10 – Knees to Elbow ( Scale as Needed ) AUXILIARY WORK Tabata Ab Circuit  

• 

  WOD 12.09.15

  coachbuck

  Dec 8, 2015

  Athlete, Box Jumps, Concept 2, CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Fair Haven, Jersey Shore, Kettlebells, Little Silver, met-con, Mobility, Navesink, New Jersey, Personal Trainer, Pull Ups, Red Bank, Rowing, Rumson, Snatch, Strength, Thrusters, WOD

  Comments Off on WOD 12.09.15

  WARM UP Row 250m x 4 20 – Air Squats 20 – Ab Mat Sit Ups 20 – HR Push Ups DYNAMIC WARM UP Bar Only 10 – Back Squat 10 – Push Press 10 – Thrusters WOD FOR TIME 2 RDS 50 – Ab Mat Sit Ups 40 – Air Squats 30 –...

• 

  WOD 12.04.15

  coachbuck

  Dec 3, 2015

  Athlete, Concept 2, CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Fair Haven, Jersey Shore, Little Silver, met-con, Mobility, Navesink, New Jersey, Olympic Lifting, Personal Trainer, Red Bank, Rumson, Strength, WOD

  Comments Off on WOD 12.04.15

  WARM UP Step Ups 10/10 @ 24/20″ Tabata Double Unders MOBILITY PVC S3 STRENGTH Front Squat 12 x 3 @ 60% of your 1 RM Rest :30 B/T Sets WOD ” KAREN ” 150 – Wall Ball Shots For Time ( 20/14#) AUXILIARY WORK Plate Smash 1:00 Each Side