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
02.22.16
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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, WODComments Off on WOD 2.11.16WARM 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
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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, WODComments Off on WOD 2.03.16WARM 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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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, WODComments Off on WOD 1.28.16WARM 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 –...
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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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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, WODComments Off on WOD 12.14.15WARM 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...
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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, WODComments Off on WOD 12.10.15WARM 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
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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, WODComments Off on WOD 12.09.15WARM 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 –...
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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, WODComments Off on WOD 12.04.15WARM 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
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