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  WOD 01.02.2017

  coachbuck

  Jan 1, 2017

  CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, New Jersey, Olympic Lifting, Personal Trainer, Red Bank, Rowing, Running, Shrewsbury, WOD

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  WARM UP EMOTM – 6 Mins ODD – 25 D/U’s EVEN – 10/10 Step Ups @ 20″ DYNAMIC WARM UP 50 Ft. Interval Broad Jump x 2 Tabata KB Bottom Pos. Hold STRENGTH Front Squat 5 x 5 @ 70% 1RM WOD AMRAP – 9 Mins 18 – Wall Balls (20/14#) 7 – Pull...

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  WOD 11.16.16

  coachbuck

  Nov 15, 2016

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

  Comments Off on WOD 11.16.16

  WARM UP 50/100 – D/U’s or Siingles 25 – Ab Mat Sit Ups 25 – HR Push Ups 25 – Hollow Rocks MOBILITY Rig Band Stretch STRENGTH CONDITIONING EMOTM – 10 Mins 1 – Hang Clean + 2 Front Squats + 3 Push Jerks Building Weight STRENGTH Pendlay Row 5-3-1-1-1-1 Minimum :90 Rest B/T...

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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 03.01.16

  coachbuck

  Feb 29, 2016

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

  Comments Off on WOD 03.01.16

  WARM UP Run 400m 25 – Air Squats 25 – Ab Mat Sit Ups 25 – HR Push Ups MOBILITY PVC S1 STRENGTH Floor Press 5-3-1-1-1-1-1 WOD FOR TIME 40 Reps Of: 1 Power Snatch + 1 OHS ( 95/65#) AUXILIARY WORK Couch Stretch – 2:00 / 2:00 100 – Banded Pull Aparts  

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  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  

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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

  Comments Off on WOD 2.17.16

  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 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

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  WOD 2.09.16

  coachbuck

  Feb 8, 2016

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

  Comments Off on WOD 2.09.16

  WARM UP 50 – Double Unders 25 – Ab Mat Sit Ups 25 – HR Push Ups 25 – Hollow Rocks 50 – Double Unders DYNAMIC WARM UP 2 Rds ( BAR ONLY ) 10 – Hang Clean 10 – Push Press 10 – Good Mornings 10 – Over Head Squats “JACK” AMRAP –...

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  WOD 2.08.16

  coachbuck

  Feb 7, 2016

  Athlete, Concept 2, CrossFit, CrossFit in Red Bank, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Fair Haven, Jersey Shore, New Jersey, Olympic Lifting, Personal Trainer, Pull Ups, Red Bank, Rowing, Rumson, Shrewsbury, Strength, WOD

  Comments Off on WOD 2.08.16

  WARM UP 10 /10 – Step Ups 20 – Air Squats 10 – Box Jumps MOBILITY Rig Band Stretch STRENGTH Strict Pull Ups 12 x 3 – Every 30 Secs. WOD For Time Row 500m 40 – Air Squats 40 – Clean & Jerk ( 115/75#) 40 – Air Squats Row 500m  

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  WOD 1.22.16

  coachbuck

  Jan 21, 2016

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

  Comments Off on WOD 1.22.16

  WARM UP 10 / 10 – Step Ups 10 – Box Jumps 20 – Air Squats MOBILITY Rig Band Stretch STRENGTH Pendlay Row 12 x 3 @ 60% of your 1RM WOD 3 RFT 15 – Wall Balls ( 20/14#) 15 – Power Cleans ( 135/95#) AUXILIARY WORK 100 – Banded Pull Aparts