WOD Archive | Workout of the Day - Page 125 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 4/22/13

5 Minutes of Shoulder/Hip/Back Mobility A- WU- 5 Minute AMRAP of: 5 Curtis P's curtis p=1 power clean/1 lunge left/1 lunge right/1 push press (75/45)/10 Burpees B- Clean and Jerk- 7 Minutes To 90% + 1/1/1 @ 90%;2-3 Minutes Rest Between…

WOD 4/21/13

10 Minutes of Calve/Ankle/Hip/Back Mobility A- WU- 3 Minute Row @ 70% RPE B- D.T.= 5 RFT of: 12 DeadLift (155/115)/9 Hang Power Clean (155/115)/6 Jerk (155/115) Staff Sgt. Timothy P. Davis C- 10 Minutes of Mobility Or Goat Work

WOD 4/20/13

10 Minutes Of Calve/Ankle/Hip/Back/Lat/Shoulder Mobility A- Partner WOD 1- Team Eva= In Teams of two- 5 RFT of: 800M Run/30 USA K.B. Swings (2/1.5 Pood)/30 Pull Ups (Only one athlete works at a time/Partition as needed) *B- For Time- In…

Note from Dr. Jason Fidler

Dear Patients and Friends, It's been such a pleasure to work with you over the past few years. Thanks so much for allowing me the privilege of being your chiropractor. Due to the rising cost of doing business I will be raising my rates…

WOD 4/19/13

8 Minutes of Hip/Back/Lat Mobility A- WU- Row 3 Minutes @ 90% RPE + 2 RNFT of: 5 Standing Broad Jump/5 Forward Rolls/5 Skin The Cat/5 Wall Walk B- Hang Snatch (@ Knee)- 15 Minutes To A Heavy Single C- Front Squat- 10 Minutes To A Heavy…

WOD 4/18/13

5 Minutes of Shoulder/Lat/Pec Mobility A- WU- 7 Minute AMRAP of: 20 Plate Ground To Overhead (45/25)/20 Plate Squat (45/25)/3 Chest To Plate Burpees @ top of every Minute B- Split Jerk- 2 Minutes WU to 75% + 2 EMOM for 8 Minutes @ 75% C-…

WOD 4/17/13

5 Minutes of Calve/Ankle/Hip Mobility A- WU- 200M Run @50% RPE + 400M Run @ 90% RPE (no rest between runs) B- Tabata- Box Jumps (24/20") C- 1 Power Clean + 1 Hang Clean (above the knee)- 10 Minutes Max Effort D- Olympic Squat- 10…

WOD 4/16/13

5 Minutes Lat/Shoulder/Back Mobility A- WU- 3 Minutes Triple Under Practice + 5 DeadHang To Inverted Hold (slow and controlled/Hollow Body Throughout)/15 Good Morning (45lbs)/5 Strict Toes To Bar or Toes Through Rings/15 DeadLift (45lbs)/5…

WOD 4/15/13

6 Minutes of Shoulder/Pec/Lat Mobility A- WU- For Time: 200M Run/20 Burpees/15 Plyo Push Ups/10 Wide Push Ups/5 Diamond Push Ups/20 WallBall (20/14)/250M Row (9 Minute Cap) B- Power Jerk (slightly wider grip)- 10 Minutes To A Heavy Single…

WOD 4/14/13

10 Minutes of Hip/Hamstring/Calve/Back/Shoulder Mobility A- WU- Burgener Warm Up/Skill Transfer Exercise B- Hang Power Snatch- 3 Minutes Wu to 75%+ 3 EMOM for 5 Minutes C- Front Squat- 6 EMOM for 5 Minutes @ 60% D- For Time- 800M…

WOD 4/13/13

10 Minutes of Back/Ankle/Calve/Hip/Shoulder Mobility A- WU- 1 Minute Double Under Practice;1 Minute Rest/1 Minute Row Practice + AFAP: 30 BallSlam (20/15)/20 Burpees B- Partner WOD 1- In Teams Of 2: Partner Smurph= For Time: 2K Row/300…

WOD 4/12/13

10 Minutes of Hip/Calve/Ankle/Back/Shoulder Mobility A- WU- 1 Minute of Light Paddling/1 Minute Row Sprint;1 Minute Rest + 2 RNFT of: 30 Seconds each- Bear Crawl Forward/Back/Crab Walk Forward/Back B- Kelly= 5 RFT of: 400M Run/30 Box…

Rest Day News 4/11/13

Hello Everyone, I wanted to take the time out to congratulate everyone for participating in the 2013 Open Sectionals. I am very proud of my team. We did very well this year, but we have lots of room for improvement. So train hard and…

WOD 4/11/13

5 Minutes of Shoulder/Wrist Mobility A- WU- Half Tabata: Burpee/Double Unders B- Push Press- 10 Minutes To A Heavy Triple ;2 Minutes rest + 2 Minute AMRAP @ 80% Of Above C- Bench Press- 12 Minutes To A Heavy Single D- 3 RFT…

WOD 4/10/13

5 Minutes Rack/Hip/Back/Leg Mobility A- WU- 3 Minutes Light Row + NFT 10 Front Squat (45)/10 GoodMorning (45)/10 Box Jumps (30/24) B- Power Clean- 15 Minutes To A Heavy Single; 2-3 Minutes Rest Between Efforts C- Tabata- Double K.B.…

WOD 4/9/13

5 Minutes of Shoulder/Wrist/Ankle/Calve Mobility A- WU- NFT of: 10 each PVC PassThrough/PassThrough palms up/OHS/Sots Press/OH Duck Walk each leg/PVC Snatch + 30 Seconds German Hang + 2 Minutes Light Jump Rope B- Snatch- 3 Minutes To WU…

Level One Athlete

[pullquoteleft] Tina Degraff[/pullquoteleft] I distinctly remember the time when my mother made me choose what sport I wanted to play as a child. We were sitting at the kitchen table and she had a bunch of flyers for recreational sports…

WOD 4/8/13

5 Minutes of Shoulder/Wrist/OverHead Mobility A- WU- 8 Minute AMRAP of: 200M Run/21 Air Squat/15 Ring Row/9 K2E/5 Push Up B- Power Jerk- 12 Minutes To A Heavy Single; 90 Seconds-2 Minutes Rest Between Efforts + 10/10 @ 60% Of Above; 3…

WOD 4/7/13

5 Minutes of Back/Hip/Shoulder/Calve/Ankle Mobility A- WU- For Time- 500M Row/30 Push Ups/40 Sit Ups/50 Air Squats/500M Row B- Mc Ghee- 30 Minute AMRAP of: 5 DeadLift (275/185)/13 Push Up/9 Box Jumps (24/20) Cpl. Ryan C. McGhee

WOD 4/6/13

8 Minutes of Lat/Tricep/Sumo Stretch/Couch Stretch A- WU- 2-3 Minutes of light Rowing + 2 RNFT- 10 Ring Rows/15 Wide Stance WallBall (20/14) + With Judge 1-2 Rounds of: 2-3 C2B/2-3 Thrusters (judges ensure quality and efficiency!!) B-…

WOD 4/5/13

6 Minutes of: Hip/Back/ Mobility A- WU- 3 Minutes of: Double Under Practice + 3 Rounds of- 30 Seconds Each: Pull Ups/Push Ups/Air Squats B- Front Squat- 12 Minutes To A Heavy Single C- For Time- For Time- 100 Each Walking Lunge (8 Minute…

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