Work Out of the Day

WOD 05/23/17

A2: Acceleration Wall Drill March- 5 Each 1,2 Switch- 5 Each 1,2,3 Switch- 5 Each 10 Second Rapid Fire A3: 3 Rounds of: 400M Run Sprint First 10 Seconds + Complete remainder of 400M Run B: 10-15 Minutes of Skill Work: Kipping: RMU/BMU/TU's/Pistols D: 3…

WOD 05/22/17

CrossFit 718 - A - CrossFit WODA1: Metcon (1 Rounds for reps)NFT: 20 Each Lateral Banded Monster Walk (band at ankles/shoes off)/ 30 Banded Squats @2211 (band at knees)/A2: Metcon (4 Rounds for reps)4 Rounds of: 10 Each K.B. Goblet Reverse Lunge/ 5…

WOD 05/21/17

A2: 90 Seconds Air Bike 60 Seconds Rest A3: Air Bike 20 Seconds Sprint x 4 Rounds 60 Seconds Rest + 400M Run @50-80%; 90 Seconds Rest A4: 2 RFQ of: 5 Snatch High Pull 5 Muscle Snatch 5 BTN Snatch Grip Push Press B: Power Snatch…

WOD 05/20/17

A: Partner WOD 150 Calorie Bike For Time In Teams of 3-5/only 1 partner working at a time/partition as needed/Score= Time for 150 Calories. -8 Minute Cap B: Partner WOD 2- For Time: 2k Row (5/3) 80 Single Arm K.B. Thruster (20/12Kg) 100…

WOD 05/19/17

A1: 3 RFQ of: 8 Each Renegade Row 8 Each Floor Press 8 Each 1 Arm Suitcase Deadlift A2: 5 Minute AMRAP of: 12 D.B. HPC (45/25#X2) 5 D.B. Floor Press Hip Bridge 5 Single Arm Ring Row B: Bench Press - 5@65% + 5/5@75% + 5/5/5@85% of…

WOD 05/18/17

A2: 3 RFQ of: 100M Row 10 Banded Face Pulls 10 PVC Pass Through 10 Hollow Rocks B1: 3 Minute AMRAP of: 3 Power Snatch 3 Snatch Balance 3 BTN Snatch Grip Push Press 5 Strict Chin Up B2: Power Snatch + OHS - Find A Max For The Complex C: 5…

WOD 05/17/17

A2: 2 Rounds For Quality of: 20 Banded Pull Apart 20 Seated Banded Row 20 Banded Push Down A3: 6 Minute AMRAP of: 60M OH Walk (45/25#) 4 HSPU Negative @3 Seconds Down 10/8 Calorie Air Bike 15 BallSlam (20/15#) B: Weighted Dip - Find A…

WOD 05/16/17

A1:  Ready To Run Series VIDEO 1: https://www.youtube.com/watch?v=Gyh5Z... VIDEO 2: https://www.youtube.com/watch?v=EOJPK... VIDEO 3: https://www.youtube.com/watch?v=K4t9O... VIDEO 4: https://www.youtube.com/watch?v=NWv5B... VIDEO…

WOD 05/15/17

A1: 2-3 RFQ of: 10 Banded Wall Press DeadBug 10 Banded Clamshells 10 GHD Back Extension A2: 5 Minute AMRAP of: 200M Run 12 Box Jump Over (24/20") 10 Each Alternating Walking Lunges B: Overhead Squat - 1 @80-90% EMOM X 10 5 Minutes…

WOD 05/14/17

A1: Air Bike - 90 Seconds A2: 3 Rounds of: 30 Seconds Air Bike Sprint Calories @90% Hard Pace 3 Rounds of: 30 Seconds Air Bike Sprint Calories @90% Hard Pace; 60 Seconds Rest + 3 Minutes AMRAP of: 10 Each Reverse Lunges 10 Each…

WOD 05/13/17

A: Partner WOD 1 5 Minute AMRAP of: 12 Box Jump (24/20") 35 Double Unders In teams of 2/partners will alternate movements/partner A will complete 12 BJ, then partner B will complete 12 BJ/ Then partner A will complete 35 DU's, followed…

WOD 05/12/17

 A2: 6 Minute AMRAP of: 12 USSR K.B. Swing (2/1.5 Pood) 10 Burpee 5 Strict Chin Up A1: 3 RFQ of: 8 Each Renegade Row 8 Each Floor Press 8 Each 1 Arm Suitcase Deadlift B: Bench Press - 5@70% + 5/5@80% + 5/5/5@90% TM Base % off of…

WOD 05/11/17

A: 5 Minute AMRAP of: 5 WallBall (20/14#- Max Height) 5 Each Single Arm Ring Row 100M Row (5/3) B: Squat Clean Thruster - 12 Minutes To A Challenging Triple Use B as a warm up for C. Build up a heavy touch and go triple without any misses. C: 4…

WOD 05/10/17

A2: For Quality: 30 Banded Pull Apart 30 Seated Banded Row 30 Banded Push Down A3: 6 Minute AMRAP of: 2 WallWalk 3 HSPU Negative @3 Seconds Down 150M Row (5/3) 15 Anchored Ab Mat Sit Ups B: Weighted Dip - 12 Minutes To A Heavy Set…

WOD 05/09/17

A1: 5-10 Minutes of before class- Ready To Run Series VIDEO 1: https://www.youtube.com/watch?v=Gyh5Z... VIDEO 2: https://www.youtube.com/watch?v=EOJPK... VIDEO 3: https://www.youtube.com/watch?v=K4t9O... VIDEO 4: https://www.youtube.com/watch?v=NWv5B... VIDEO…

WOD 05/08/17

A2: 5 Minute AMRAP of: 200M Run 15 Box Jump Step Down (24/20") 21 Air Squat A1: 3 RFQ of: 10 Banded Wall Press DeadBug 10 Banded Squats 15 GHD Hip Extension B: Overhead Squat - 1 EMOM x 10 Building up heavy with no misses @21X1 C:…

WOD 05/07/17

A1: Row 90 Seconds A2: 30/30 X 14  Rounds 14 Rounds of: 30 on 30 Off Row Distance (Damper: 0-15#=2; 150-200#=3; 200#+= 4) @90% Hardest Sustainable Pace; Goal is to be as consistant as possible across all rounds. B: Power Clean + Power…

WOD 05/06/17

A: Partner Warm Up -  10 Minutes Max Cals Air Bike In teams of 2-4/partition as needed/1 bike per team/score= total # of calories B: Partner WOD - 3 RFT of: 40 Box Jump Step Down (24/20") 50 Calorie Row (8/5) 40 D.B. Push Press (45/25#X2) 7…

WOD 05/05/17

A2: 4 Minutes AMRAP of: 15 Double Under 3 Hang Power Snatch (45/35#) 3 HSPU Negative @3 seconds down 60M Sprint @80% Sustaianble Pace; Rest 90 Seconds B: Power Snatch - 1 @ 80/85/90/95% % of 1RM C1: Snatch Pull - 5/5 @90 + 5/5…

WOD 05/04/17

A1: Ready To Run Series Complete as much as possible before class. VIDEO 1: https://www.youtube.com/watch?v=Gyh5Z... VIDEO 2: https://www.youtube.com/watch?v=EOJPK... VIDEO 3: https://www.youtube.com/watch?v=K4t9O... VIDEO…

WOD 05/03/17

A2: 500M Row For Time   B: Against a 4 Minute Clock: 12/9/6 RFT of: Power Snatch Kipping HSPU C: 4 RFT of: 30/20 Calorie Air Bike 15 WallBall (20#-10'/14#-9') 12 Pull Up 3 WallWalk D: 21/15/9 RFT of: USSR K.B. Swing…