Work Out of the Day

WOD 11/18/17

A: Partner Warm Up Against an 8 Minute Clock- 18/15/12 RFT Each of: Burpee Box Jump Over (24/20") @80-90% Sustainable Pace/In Teams of 2/Only 1 Partner Working at a time/Score= Total Time to complete all reps ; Rest 5 Minutes before…

WOD 11/17/17

CrossFit 718 - A - CrossFit WODA1: Warm-up (No Measure)3 Minutes of: Snatch Mobility= https://www.youtube.com/watch?v=HgEgIGE2ZI8 3 Minutes of: Shoulder Mobility= https://www.youtube.com/watch?v=TuXxwQfBdu8&t=9s 3 Minutes of: Row Mobility= https://www.youtube.com/watch?v=yVUoTYCUq0IA2:…

WOD 11/14/17

  A2: 90 Second AMRAP of: 3 Pull Up 6 Push Up 9 Air Squat B1: For Quality- 50 Seated Banded Row 20 Strict Press (45/35/15#) 15 UB WallBall (20#-10'/14#-9') B2: Split Jerk  - 2/2 @90% **From the rack.** 90% of Heavy Double;…

WOD 11/13/17

  A2: Air Bike 90 Sec;  A3: 40 Seconds Air Bike 1 Round only B1: 3 RFQ of: 15 Banded Pull Apart 3 Snatch Pull 3 Muscle Snatch 3 BTN Snatch Grip Push Press 3 Snatch Balance - 6 Minute Cap B2: 1 Hang Snatch (ATK) + 1 Snatch…

WOD 11/12/17

  A2: Air Bike - 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: Air Bike 10 Seconds Sprint X 4 Rounds Each Round @90-100% Very Very Hard Pace; Rest 1:40 After Each Round B: Deficit Handstand Push-ups - 1-10 EMOM X 7 Minutes Take…

WOD 11/11/17

A: Partner Warm Up= 11/11/17 12 Minute Max Distance Row In Teams of 2/With only 1 Partner Working at a time/ Switching Every 2 Minutes/ @80-90% Sustainable Pace (Damper 5) B: Partner WOD 4 Rounds of- 3 Minute AMRAP: 5 Each Alternating…

WOD 11/10/17

A2: 90 Seconds Air Bike @50-80% Sustainable Pace; Rest 90 Seconds A3: 30 Calorie Air Bike ; Rest 5-7 Minutes Walk/Stretch B: Chest-To-Bar Pull-ups  - 3 X 80% C: Snatch - 2@80 + 1@85/90 + 2/2@95%% % of Heavy Double; Rest 60-90 Seconds…

WOD 11/09/17

A2: 3 RFT of: 200M Row (5/3) 3 D.B. Man Maker (HBD) @90% Hardest Sustainable Pace; Walk 120 Seconds B1: 2 RFQ of: 12 Push Press @2020 12 Power Jerk 12 Ring Row @2020 @ Easy pace @ Tempo above; Rest as little as possible. - 5 Minute…

WOD 11/08/17

  A2: Row 90 Seconds A3: 3 Rounds of: 10 Seconds Row Sprint Distance @100% Very Very Hard Pace; Rest 1:40 Between Rounds Damper 5/3 B: Power Clean - 1/1/1/1/1/1 @85-95% % of Heavy Double From - 16 Minute Cap C: Handstand Push-ups…

WOD 11/07/17

A2: Double-Unders - 60 Seconds  Practice Take 60 secodns to warm up or practice. A3: 90 Second AMRAP of: 10 Air Squat 15 Double Unders B1: 2 RFQ of: 20 Seated Banded Row 10 D.B. Push Press (HBD) 5 OH M.B. Toss (20/14#-Max Height)/ B2:…

WOD 11/06/17

A2: Row 90 Seconds   A3: 1x 40 Seconds Row B1: 3 RFQ of: 15 Banded Pull Apart 3 Snatch Pull 3 Muscle Snatch 3 BTN Snatch Grip Push Press 3 Snatch Balance - 6 Minute Cap B2: Power Snatch + Snatch Balance- Building % of Heavy…

WOD 11/05/17

  A2: Air Bike 60-90 Seconds; Rest 90 Seconds A3: Air Bike 10 Seconds Sprint X 4 Rounds Each Round @90-100% Very Very Hard Pace; Rest 1:45 After Each Round B: Deficit Handstand Push-ups - 10 Minutes Practice Take 8-10 Minutes To Practice…

WOD 11/04/17

  A: 5 Minute AMRAP of: 10 Box Jump Overs (24/20")/ 10 Sh2OH (75/55#) B: Partner WOD - 5 RFT of: 15/12 Calorie Bike/ 12 USA K.B. Swing (24/16Kg)/ 10 HRPU  In teams of 2/with only 1 partner working at a time/partners will…

WOD 11/03/17

A3: 750M Row For Time Damper 5/3   B: Chest-To-Bar Pull-ups - 3 X 70% ; Resting exactly 30 Seconds between sets. If as of yet unable to complete C2B Pull Ups, use this time to practice. C: Snatch - 3/3/3/3/3/3/3/3 Building 70%…

WOD 11/02/17

A2: 3 Minutes Max Reps D.B. Man Makers B1:2 RFQ of: 10 Press @2020/ 10 Power Jerk 10 Ring Row @2020 5 Minute Cap B2: Push Jerk (3 @75% EMOM X 8 ) 5-7 Minutes WU To 75% of Heavy Double Form 10/27/17 + 3 EMOM X 8 Minutes C: Weighted…

WOD 11/01/17

  A2: Air Bike Time/Intensity/Pace 60-90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: Air Bike 10 Seconds Sprint X 4 Rounds (4 Rounds for calories) @Pace/Intensity Each round @ or near 100% Very Very Hard Pace (not sustainable);…

WOD 10/27/17

  B: Clean and Jerk - 10 Minutes To A Heavy Double 5 Minutes To WU + 10 Minutes To A Heavy Double without press outs or misses; Rest as needed. C: Shoulder Press - 10 Minutes To A Heavy Double 10 Minutes To A Heavy Double @20X1;…

WOD 10/26/17

  A2: Row 90 Seconds A3: 2 Rounds of- 20 Second Row Sprint Max Distance @100% Very Very Hard Pace; Rest 1:40 Between Rounds B: Handstand Push-ups - 5 Sets of 50% 5 Sets of 50% of best set from 10/05/17; 50 seconds rest between…

WOD 10/25/17

  A2: 3 Minute AMRAP of: 15 BallSlam (20/15#) 100M Row (5/3) B: Snatch (10 Minutes To A Heavy Double ) 3 Minutes To WU + 10 Minutes To A Heavy Double without press outs or misses. C: Push Press - Build To A Heavy Double D: Weighted…

WOD 10/24/17

A2: 3 Minutes Row A3: 3 Minute AMRAP of: 9 WallBall (20#-10'/14#-9') 12 USSR K.B. Swing (2/1.5 Pood) B: 3 Position Clean - 12 Minutes To A Challenging Single Pos 1,Pos 2,Pos 3 Position 1= High Hang/Position 2= Right above knee/Position…

WOD 10/23/17

A2: 2 RFQ of: 3 Power Snatch 3 Snatch Balance 5 Each Single Arm Ring Row 250M Row (5/3) B: Power Snatch build to a Heavy Double without press outs or misses; Rest as needed between attempts. C: Back Squat Build To A Heavy Double…