WOD Archive | Workout of the Day - Page 124 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 5/10/13

A- Warm Up 3 Rounds of 30sec each - Burpees/ Jumping Ball Slams b- Power Snatch - 10 minutes heavy single + 3 EMOM for 7 minutes C- Nancy = 5 RFT of 400m Run/ 15 OHS (95/65)

WOD 5/9/13

5 Minutes Shoulder/Back Mobility A- WU- 3 Minutes Triple or Double Unders Practice + 5 RFT of: Cindy (7 Minute Cap) B- Weighted Pull Up- 10 Minutes To A Heavy Triple C- Pendlay Row- 8 Minutes To A Heavy Single + 10/10/10/10 @ 70%; 1…

WOD 5/8/13

3 Minutes Shoulder/Hip/Ankle A- WU- 3 Minutes Row For Calories + PVC Burgener + Skill Transfer B- Hang Power Snatch- 10 Minutes To A Heavy Single; 90 Seconds Rest Between Efforts C- Olympic Squat- 10 Minutes To A Heavy Triple D-…

WOD 5/7/13

5 Minutes Shoulder/Wrist/Over Head Mobility A- WU- 1 Minutes Max Reps Double Unders (triples); 30 Seconds Rest + 1 Minutes Max Reps Wall Facing Shoulder Taps; 30 Seconds Rest + 1 Minutes Max Reps Wall Walk B- Split Jerk- 10 Minutes To…

WOD 5/6/13

5 Minutes of Ankle/Hip/Back/Rack Mobility A- WU- 400M Run/30 Squat Jump (AFAP) B- 1 DeadLift + 2 Hang Clean Pull + 1 Hang Squat Clean- 12 Minutes To A Heavy Single C- Sumo DeadLift- 3 Minutes to wu to 80% + 2/2/2/2/2/2/2/2 @ 80%; Exactly…

WOD 5/5/13

8 Minutes of Ankle/Back/Hip Mobility A- WU- 3 Minutes Row @ 80-90% RPE + NFT- 20 each Walking Lunge/15 Air Squat/10 Push Up/5 HSPU B- Whitten= 5 RFT of: 22 USA K.B. Swing (2/1.5 Pood)/22 Box Jumps (24/20")/400M Run/22 Burpees/22 WallBall (20/14) Captain…

WOD 5/4/13

5 Minutes of Hip/Shoulder/Wrist/Ankle Mobility A- WU- 1 Minute each Light Row + Partner 2K Relay (500M each X2) B- Partner WOD 1- In Teams Of 2: 3 RFT of: 20 Shoulder To Over Head each (95/65)/200M Partner Carry (100M each)/30 Push Ups…

5K on Sunday

Our first annual 5k will be held this Sunday, May 5th @ 12pm. We are meeting at the Picnic House in Prospect Park for a group run and some fun in the sun :) Dont worry, many of us wont be running. I am just looking forward to spending…

WOD 5/3/13

3 Minutes of Over Head/Ankle/Shoulder Mobility A- WU- 3 Rounds of: 30 Seconds each- Jumping Jacks/Mountain Climbers/Flutter Kicks + PVC Burgener Warm Up/Skill Transfer Exercises B- Hang Snatch (full squat)- 10 Minutes To A Heavy Single C-…

Rest Day News 5/2/13

What: Civilian Military Combine - NYC Urban Assault 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 individual - heats are filled based on…

WOD 5/2/13

5 Minutes of Ankle/Hip/Back Mobility A- WU- 3 Minutes of: Triple Under or Double Under Practice + 2 RNFT of: 5 Tuck Jump/5 each Jump Lunge/15 Air Squat/10 each Walking Lunges B- Clean (full squat)- 3/3/3/3/3 Max Effort; 90 Seconds Rest…

WOD 5/1/13

6 Minutes of Ankle/Hip/Back/Shoulder Mobility A- WU- 200M Run @ 50% + 200M Run @ 100% RPE + 5 Minutes to Find Max Distance Standing Broad Jump + Half Tabata- Box Jumps (24/20) B- Olympic Squat- 10 Minutes To A Heavy Single + 3/3/3/3 @…

WOD 4/30/13

5 Minutes of Shoulder Mobility A- WU- 3 Rounds of: 200M Run/20 Ring Rows -7 Minute Cap + PVC Burgener Warm Up + Skill Transfer Exercise B- Snatch- 3 Minutes To 80% + 3/3/3/3/3@80%; 90 Seconds Rest Between Efforts (smooth/perfect reps) C-…

WOD 4/29/13

8 Minutes of Shoulder/Hip Mobility A- WU- Half Tabata of: WallBall (20/14) B- Power Clean + Power Jerk- 10 Minutes To Heavy Single C- 3 RFT of: 20 K.B. Clean & Jerk (24/16kgx2)/10 Ring Dip/20 K.B. Front Squat (24/16kgx2)

WOD 4/28/13

8 Minutes of Back/Ankle/Calve/Shoulder/Hip Mobility A- WU- 2 Minutes Light Row + 9 Minutes to warm up 5-15 Reps each: DeadLift (275/185)/USA K.B. Swing (2/1.5 Pood)/OHS (115/75)/C2B/D.B. Sq Clean (45/25x2)/Box Jump (24/20") B- Lumberjack 20=…

WOD 4/27/13

8 Minutes of Calve/Ankle/Back/Shoulder Mobility A- WU- 400M Partner Carry (200M Carry Each) B- Partner WOD 1= In Teams of 2- Blake= 4 RFT of: 100' O.H Walking Lunge (45/25)/30 Box Jump (24/20")/20 WallBall (20/14)/10 HSPU (only 1 partner…

5k Fun Run

[pullquoteleft] Join us for our First Annual 5k in May. [/pullquoteleft] We would like to gather the team to run 1 loop around Prospect Park, a true Brooklynite tradidtion. We decided to make this a benchmark WOD - to test your fitness. But…

WOD 4/26/13

5 Minutes of Quads/Rack/Hip/Back Mobility A- WU- Row 3 Minutes @ 80% RPE + Rounds of: 5 Strict Chin Up/5 Strict T2B/1 Rope Climb/15 USA K.B. Swing (HBD) (6 Minute Cap) B- Hang Power Clean- 5 Minutes To WU + 3/3/3 Max Effort; Exactly…

WOD 4/25/13

5 Minutes of Shoulder/Lat/Over Head Mobility A- WU- 2 Minutes Max Reps Double Unders + 2 Rounds of: 20 Air Squats/4 Wall Walk/30 Seconds Wall Facing Shoulder Taps;30 Seconds Rest Between Rounds B- Push Press- 10 Minutes To A Heavy Single C-…

WOD 4/24/13

6 Minutes of Back/Hip Mobility A- WU- NFT of: 200M Farmers Walk (HAP) + 5 Standing Broad Jump/25 Goblet Squats (24/16kg) B- Stone To Shoulder- 3/3/3/3/3 Max Effort ; 90 Seconds Rest Between Efforts C- Axel Zercher Squat- 10 Minutes…

WOD 4/23/13

6 Minutes of Ankle/Calve/Hip/Back Mobility A- WU- Dot Drill (5 x's each sequence) + 200M Run Backwards; 1 Minute Rest + AFAP: 30 Box Jumps (24/20"); 1 Minute Rest + AFAP 30 USA K.B. (24/16kg) + 30 Seconds German Hang B- Power Snatch- 10…

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