WOD Archive | Workout of the Day - Page 122 of 179 - CrossFit 718

The “WOD” is the “workout of the day.” Each day a new WOD is posted on our website, and it’s part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

WOD 6/16/13

6 Minutes of Ankle/Hip/Shoulder/Wrist/Back Mobility A- WU- Half Tabata- Double or Triple Unders + 5 Rounds of: Sprint 40 Yards; 45 Seconds Rest between efforts/use first two rounds as a warm up B- Adrian= 7 RFT of: 3 Forward Roll/5 Wall…

WOD 6/15/13

5 Minutes of Ankle/Hip/Wrist/Shoulder Mobility A- WU- 1 Mile "Indian" Group Run B- Partner WOD 1- 5 RFT of: 5 each D.B. Renegade Row (45/25x2)/10 D.B. HPC (45/25x2)/100M Run Backwards Notes: only 1 Partner works at a time/Partners switch…

WOD 6/14/13

8 Minutes of Hip/Ankle/Shoulder/Back/Over Head Mobility A- WU- 3 Minutes of Double Under Practice + NFT- 10 K.B. Swing/ 8 Air Squat/8 K.B. Swing/6 Air Squat/6 K.B. Swing/4 Air Squat/4 K.B. Swing (HAP)/ 4 Air Squat B- Fight Gone Bad= 3…

WOD 6/13/13

5 Minutes of Shoulder/Hip/Wrist/Ankle Mobility A- WU- For Time: 200M Run/20 WallBall (20/14)/200M Run/15 WallBall (all male and female athletes to 10' target!) - 6 Minute Cap B- Death By Thruster- 2 Minutes to Warm Up to 95/65lb + 1…

WOD 6/12/13

8 Minutes of Ankle/Hip/Back/Foot Mobility A- WU- 6 Minute AMRAP of: 20 Air Squat/30 Double Unders; 3 Minutes Rest B- Olympic Squat- 10/10/10/10 @ 50% (of 6/5/13); 2 Minutes Rest Between Sets Notes: Tempo should be 3 seconds down/no…

CrossFit kids 718/ Kings County Kids Club

Dear Parent(s) and/or Guardian(s): The last day for the Spring Session of CrossFit Kids will be on June 19, 2013. [pullquoteleft] We are so proud of all of the success your children have emulated within each class. Thank you for time…

WOD 6/11/13

6 Minutes of Shoulder/Pec/Overhead/Lat Mobility A- WU- 500M Row;2 Minutes Rest + 500M Row + 2 Rounds of: 7 Pseudo Planche Push up (fingers towards toes)/7 Tiger Bend Push Up B- Bench Press- 10/10/10 @ 55% (6/4/13) of; 90 Seconds rest between…

WOD 6/10/13

8 Minutes of Ankle/Rack/Hip/Back/Wrist/Elbow/Lat Mobility A- WU- 3 Minutes of Triple or Double Under Practice + 400M M.B. Run (20/14) B- Front Squat- 18 Minutes To A 1RM; 2 Minutes Rest Between Efforts C- 3 RFT of: 200M Farmers Carry…

WOD 6/9/13

10 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- 10 Minutes "Indian" Group Run B- Partner 100 Yard Shuttle Relay Notes: 2-4 Partners will complete 100 Yards in 10 Yard increments/5 Cones will be placed 10 Yards apart and…

WOD 6/8/13

8 Minutes of Ankle/Shoulder/Over Head/Wrist Mobility A- WU- For Time- 800M S.B. Partner Run (HAP) Notes: In Teams of two partners will take turns carrying/switching every 200M B- Partner WOD 1: Partner Kalsu= For Time: 100 Thrusters…

WOD 6/7/13

6 Minutes of: Hip/Back/Ankle/Wrist/Over Head Mobility A- WU- 400M Run @ Comfortable Pace B- Angie= For Time- 100 Each Pull Up/Push Up/Sit Up/Air Squat -35 Minute Cap Notes: must complete all pull ups before moving on to push ups and…

WOD 6/6/13

5 Minutes of Shoulder/Wrist/Elbow/Over Head/Lat Mobility A- WU- For Time 3 Rounds of: Cindy/200M Run/2 Rounds of: Cindy/200M Run B- Push Press- 12 Minutes To Heavy Triple C- Weighted Dip- 10 Minutes To Heavy Triple; 1 Minute Rest Between…

WOD 6/5/13

6 Minutes of Hip/Ankle/Back/Shoulder/Over Head Mobility A- WU- 3 Minute Row @ 70-90% RPE + 2 Minutes Max Reps Over Head Walking Lunge (45/25); 3 Minutes Rest B- Olympic Squat- 18 Minutes To a 1 RM; 2 Minutes Rest Between Efforts C-…

WOD 6/4/13

5 Minutes of Wrist/Shoulder/Over Head/Lat Mobility A- WU- 3 Minutes of Triple or Double Under Practice/ 2 Rounds of 30 Seconds Each: Crab Walk/Wall Facing Shoulder Taps/Wall Walk/German Hang (10 seconds to transition between movements) B-…

WOD 6/3/13

6 Minutes of: Back/Hip/Back/Shoulder/Ankle Mobility A- 5 Minute AMRAP of: 200M Run/21 Jumping Ball Slam (20/15)/8 Strict Pull Up B- Clean- 10 Minutes To A Heavy Double + 3 Rounds of: 1 Minute Max Perfect Reps @ 65% of above; 2 Minutes…

WOD 6/2/13

8 Minutes of: Shoulder/Hip/Over Head/Ankle/Hip/Back Mobility A- WU- 800M M.B. Run (20/14); 3 Minutes active rest (mobilize) B- Thruster- 15 Minutes To A Heavy Double; 90 Seconds rest between efforts C- Omar= For Time- 10 Thrusters (95/65)/15…

WOD 6/1/13

5 Minutes of: Ankle/Hip/Back/Wrist/Forearm Mobility A- WU- For Time In Teams of 2: 300 Double Under -9 Minute Cap; 3 Minutes Rest Notes: Partition as needed/only 1 partner works at a time B- Partner WOD 1- 5 RFT of: 400M Row/20 USA…

WOD 5/31/13

10 Minutes of Shoulder/Wrist/Hip/Ankle Mobility A- WU- 500M Row @ 70-90% RPE + PVC Burgener + Skill Transfer Exercise B- Snatch- 18 Minutes To A 1RM; 2-3 Minutes Rest Between Attempts C- Isabelle= 30 Snatch (70% of Above) - 12 Minute…

WOD 5/30/13

6 Minutes of: Hip/Back/Rack/Shoulder/Wrist/Ankle Mobillity A- WU- 7 Minute AMRAP of: 20 Plate Ground to Over Head (45/25)/20 Plate Squat (45/25) @ Top of EMOM 3 Burpees chest to plate/feet on plate B- Power Clean- 10 Minutes To A Heavy…

WOD 5/29/13

6 Minutes of: Shoulder/Hip/Wrist/Ankle Mobility A- WU- 2 Rounds of: 1 Minute Max Reps Double or Triple Unders + 30 Seconds: Wall Facing Shoulder Taps/Wall Facing Squats; 1 Minute Rest Between Rounds B- Power Jerk- 12 Minutes To A Heavy…

Civilian Military Combine

[pullquoteleft] What: Civilian Military Combine – NYC Urban Assault[/pullquoteleft] When: Date: Sept 14, 2013 Location: Aviator Sports Complex, Brooklyn, NY Who: All 718 athletes and spectators! Why Now: Current Price: $95 Race as an…

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1 WEEK TRIAL $25

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