Work Out of the Day

WOD 08/23/17

A1: Row 90 Seconds @ Pace/Intensity/Distance @50-90% Sustainable Pace; Rest 90 Seconds A2: 60 Seconds Max Calorie Row/ B: 1 Power Clean + 1 Lunge Left + 1 Lunge Right + 1 Jerk (12 Minutes To Max The Complex) Build up heavy with no…

WOD 08/21/17

A1: Warm-up (No Measure) Please complete as much of A1 before class as possible. 3 Minutes of: Row Mobility= https://www.youtube.com/watch?v=UCF0T6t_1AU 3 Minutes of: Clean Mobility= https://www.youtube.com/watch?v=5MpRqylj1h4 A2:…

WOD 08/20/17

A2: Air Bike 90 Seconds @ 50-80% Sustainable Pace; Rest 90 Seconds A3: Air Bike 10 Seconds Sprint X 4 Rounds (4 Rounds for calories) @Pace/Intensity @100% Hard Pace (Not Sustainable); Walk/Stretch/Rest 1:35 Between attempts Compare…

WOD 08/18/17

A1: 2 RFQ of: 150M Row (5/3) 1 Snatch Grip WallWalk 5 Each Alternating Shoulder Taps 5 Hollow Swings 5 Scap Pull Ups 5 Strict Wide Grip Pull Up A2: 3 RFT of: 5 Each Alternating K.B. Snatch (24/16Kg)/ 5 Each Single Arm Ring Row B:…

WOD 08/17/17

A2: 10 Minutes of Skill Work: Handstand Walk/Deficit Handstand Push Up/Strict Muscle Up/Pistol/Triple Unders C1: Weighted Pull-ups  - 5@75/4@80/4@90/3@95% of 5RM Superset with C2. C2: Bench Press (2@85/1@90/2@88/1@93%)   D: 8…

WOD 08/16/17

A1: Row 90 Seconds   A2: 2 Minutes Row Distance @Intensity/Pace/Damper @85% Somewhat Hard Pace; Rest 3 Minutes B1: 3 RFQ of: 3 Power Clean/3 Front Squat/3 Thruster/3 Jerk B2: Power Clean + Push Press - 12 Minutes To A Heavy…

WOD 08/15/17

A2: 90 Sec Air Bike; Rest 60-90 Seconds A3: Air Bike 20 Seconds Sprint - 4 Rounds of 20 Sec Sprint @95% Very Hard Pace; 3 Minutes Rest B: Shoulder Press  - 3@80 - 2@85 - 1@90 - 3@83 - 2@88 - 1@93% C: 7 RFT of: 7 HSPU/ 7 DeadLift…

WOD 08/13/17

A2: 90 Sec Air Bike A3: Air Bike 10 Seconds Sprint X 4 Rounds - 4 Rounds for calories B: 1 Power Snatch + 1 Hang Snatch (from btk) - 1 EMOM X 12 Minutes C: Overhead Squat - 10/10 @ 75% of heaviest set  D: 200M Run For Time E: 4 Rounds…

WOD 08/12/17

A: 3 Rounds of: 30 Seconds Max Reps 8 Count Body Builders 30 Seconds Max Reps 4 Count Flutter Kicks 30 Seconds Max Reps Mountain Climbers @90% Hardest Sustainable Pace; Rest 3 Minutes before B.   B: Partner WOD 3 RFT of: 50…

WOD 08/11/17

A: 7 Minute AMRAP of: 60M Run 3 Pull Up 1 WallWalk 5 Each Shoulder Taps 3 Max Distance Broad Jumps 3 Max Distance OH Toss (20/14#) B: Muscle-ups  - 7 Sets of 30% Complete 7 sets @ 30% of your best set from 08/04/17; Resting exactly…

WOD 08/10/17

A: 3 RFQ of: 10/8 Calorie Air Bike 10 Each Plank Shoulder Tap 5 Yoga Push Up 5 Each Single Arm Ring Row 10 V Up 10 GHD Hip Extension B: 10 Minutes of Skill Work: Handstand Walk/Deficit Handstand Push Up/Strict Muscle Up/Pistol/Legless…

WOD 08/09/17

A1: For Quality- 30 Paces Each Banded Monster Walk Left/Right/Backwards + 3 RFQ of: 10 Goblet Squat (24/16Kg) 5 Each K.B. 1 Arm Push Press 150M Row (5/3) A2: 60 Seconds Max Reps of: USA K.B. Swing (24/16Kg) 60 Seconds Max Reps of: Thruster…

WOD 08/08/17

A2: Row 90 Seconds A3: 20 Seconds Row Sprint x 4 Rounds Damper 5/3 B: Shoulder Press - 4@75% 3@80  4@75%  3@80% - 10 Minute Cap C: In 10 Minutes Complete- 1 Rope Climb 15 Box Jump (24/20") 1 Rope Climb 15 Box Jump 1 Rope Climb 15…

WOD 08/04/17

A: 3 Rounds of: 12 Banded Pull Apart/ 12 Banded Face Pull/ 5Each Alternating Lunges/ 5 Each Alternating Jump Lunges/ 5 Air Squat/ 5 Jumping Squat @ Easy Pace B: Muscle-ups (Max Unbroken) 5 Minutes Warm Up as needed + 2 Attempt to Complete…

WOD 08/03/17

CrossFit 718 - A - CrossFit WODA: Metcon (3 Rounds for reps)3 RFQ of: 150M Row (5/3)/ 1 WallWalk/ 5 Strict Wide Grip Pull Up/ 10 Each Step Up (24/20")/ 10 Hollow Rock/ 10 Superman -6 Minute Cap@ Easy pace and slow controlled tempos.B: Metcon…

WOD 08/02/17

CrossFit 718 - A - CrossFit WODA1: Air Bike (Calories)Time/Intensity/Pace60-90 Seconds @50-80% Sustainable Pace; 90 Seconds RestA2: 2 Minutes Air BIke Calories (Calories)@Intensity/Pace@85% Somewhat Hard Pace (Not Sustainable); Rest…

WOD 08/01/17

Announcements*Reminder* its the first Thursday of the month... All AM Classes are cancelled this Thursday for housekeeping.CrossFit 718 - A - CrossFit WODA1: Warm-up (No Measure)Complete as much as possible before class. 5 Minutes of: Row Mobility= https://www.youtube.com/watch?v=UCF0T6t_1AU 5…

WOD 07/31/17

A2: 90 Seconds Air Bike A3: 40 Seconds Air Bike 1 Round only @Intensity/Pace @90% Hard Pace (Not Sustainable); Rest 2-3 Minutes before B. B1: 3 Position Clean + Jerk - Max The Complex Pos 1, Pos 2, Pos 3 + Split Jerk This is a top down…

WOD 07/29/17

A: 3 Rounds of- 20 Seconds Each: Air Squat Alternating Lunges Jumping Squats Alternating Jumping Lunges Jingle Jangles ;30 Seconds Rest @ 80% Sustain Pace B:Against A 20 Minute Clock: 100 Calorie Bike 50 Power Clean (95/65#) 50…

WOD 07/28/17

CrossFit 718 - A - CrossFit WODA1: Metcon (2 Rounds for reps)2 RFQ of: 5-10 Banded Push Up/ 15-25 Banded Good Morning/ 10/8 Calorie Bike/ 30 Second Hollow Hold/ 30 Second Sorenson Hold@ Easy pace with controlled tempos. Banded Push Up (run…

WOD 07/27/17

A: For Time: 12 Hang Power Snatch (85/55#) 12 T2B 30 Double Unders 9 Hang Power Snatch 9 T2B 30 Double Unders 6 Hang Power Snatch 6 T2B 30 Double Unders B: For Time: 12 Thruster (95/65#) 12 Burpee Over Erg 150M Row (5/3 9 Thruster 9…