WARM UP Line Drills 25 – HR Push Ups 25 – Air Squats 25 – Ab Mat Sit Ups STRENGTH 5 x 5 – Back Squat @60% WOD 5 RFT 10 – Pull Ups 10 – Burpees AUX. WORK Foam Roll
WOD 170322
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Atlantic Highlands, CrossFit, Crossfit in Atlantic Highlands, CrossFit in Monmouth County, Crossfit in New Jersey, CrossFit Instructor, Crossfit NJ, New Jersey, Personal TrainingComments Off on WOD 2.22.17WARM UP 3 RDS :30 – KBS ( Light ) :30 – Jumping Jacks :30 – Hollow Rocks PROGRESSION 3 RDS 11 – Push Press ( Bar Only ) 8 – Front Squat 5 – Strict Pull Ups WOD 21-15-9 Front Squats (135/95#) HSPU COOL DOWN Couch Stretch – :90/:90 Foam Roll
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Atlantic Highlands, CrossFit, Crossfit in Atlantic Highlands, CrossFit in Monmouth County, CrossFit in NJ, New Jersey, Personal Training, Strength and ConditioningComments Off on WOD 2.16.17WARM UP Row 500m 50 Ft. Walking Lunge 50 Ft. Inch Worm 100 – Singles BARBELL PROGRESSION 3 RDS 7 – Hang Clean 7 – Push Press 7/7 – Lunge WOD 5 RFT 10 – Hang Clean & Jerk (135/95#) 7 – T2B AUX. WORK 75 – Banded Tricep Ext.
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Ab Mat Sit Ups, Abs, Annie, benchmark wod, CrossFit, CrossFit Instructor, Crossfit NJ, CrossFit Red Bank, CrossFit WOD, Daily WOD, Double Unders, DT, Fair Haven, Flexibility, Jersey Shore, Jump Rope, Little Silver, met-con, Mobility, Navesink, New Jersey, Olympic Lifting, Paleo, Personal Training, Plyometrics, Red Bank, Rowing, Running, Shrewsbury, Skill, Strength, the girls, Warm Up, WODComments Off on WOD 11.21.13WARM UP Run 400m ” 25’s” MOBILITY PVC Series III CONDITIONING 5 Rounds – Bar Only 12 – Deadlift 9 – Hang Power Clean 6 – Push Jerk *Cannot Let The Bar Touch The Ground WOD “Annie” 50-40-30-20-10 Double Unders Ab Mat Sit Up FLEXIBILITY Group Stretch
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