WOD Archive | Workout of the Day - Page 126 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 4/4/13

8 Minutes of Calve/Ankle/Back/Hip/Shoulder Mobility A- WU- 2 RNFT of: 10 Each: Standing Broad Jump/Box Jumps (30/24")/Tuck Jumps/Kneeling Jumps B- Hang Power Clean- 12 Minutes To A Heavy Triple C- For Time- Descending Ladder of: 15…

WOD 4/3/13

6 Minutes Back/Hip/Calve Mobility A- WU- AFAP: 50 Ball Slams (20/15) + 1 Minute Each: Sit Up/Walking Lunges/Rope Undulation B- Stone To Shoulder- 3/3/3/3/3 Max Effort - 12 Minute Cap C- Sumo DeadLift- 10 Minutes To A Heavy Single D-…

WOD 4/2/13

5 Minutes of Shoulder/Over Head Mobility A- 400M Run or 500M Row + PVC Burgener Warm Up/Skill Transfer Exercise + 30 Seconds German Hang B- Snatch (full squat)- 18 Minutes To 1RM; 2-3 Minutes Rest Between Efforts (no more than 3 attempts…

WOD 4/1/13

6 Minutes of Shoulder/Quad/Hip/Back/Calve Mobility A- WU- 1 Minute of Slow Steady WallBall (20/14)/ 1 Minute of Slow Steady Burpees + 5 Rounds of: 1 Minute Row Sprint; 1 Minute Rest B- Split Jerk- 8 Minutes To A Heavy Single C- Bench…

WOD 3/31/13

10 Minutes of Back/Shoulder/Calves/Hip Mobility A- Nutts= For Time- 10 HSPU/15 DeadLift (250/165)/25 Box Jump (30/24")/50 Pull Ups/100 WallBall (20/14)/100 Double Unders/400M Run Lieutenant Andrew Richard Nutall B- For Time- 100 AbMat…

WOD 3/30/13

8 Minutes of Forearm/Lat/Thoracic/OverHead/Hip Mobility A- WU- 3-4 Minutes of Rowing or Jump Rope + With Judge: 3 Rounds of- 2 Clean and Jerk @ 65%/5 T2B B- CrossFit Open Sectional WOD 13.4= 7 Minute AMRAP of : Ascending Ladder- 3 Clean…

WOD 3/29/13

8 Minutes of Hip/Back/Calve/Ankle Mobility A- WU- 200M Run @ 50% + NFT- 20 Sit Up/10 Push Up/10 Chin Up B- Power Clean- 12 Minutes To build To a A Heavy Single C- Tabata- Row D- For Time- 1 Mile Run E- 10 Minutes of Mobilit…

WOD 3/28/13

8 Minutes of Back/Hip/Calve Mobility A- WU- 3 Minutes Max Effort Double Unders + 10 Conventional/Romanian/Sumo DeadLift HighPull (45/15lbs) B- Sumo DeadLift- 10 Minutes To Heavy Triple + 3/3/3/3/3 @ 80% C- 21/15/9 RFT of: K.B. High…

WOD 3/27/13

10 Minutes of Shoulder/Hip/Back Mobility A- WU- 200M Run @ 50% RPE/200M Run @ 90% RPE + 2 Rounds of: 1 Minute Max Reps HSPU; 90 Seconds Rest Between Rounds B- Press- 10 Minutes To A Heavy Single C- Seated K.B. or D.B. Press- 10/10/10/10…

WOD 3/26/13

6 Minutes of Hip/Leg/Back Mobility A- WU- Row 3 Minutes @ 70% RPE + 50 Air Squats AFAP B- Tabata of: Box Jump Over (24/20") C- High Bar (Olympic) Squat- 6 Minutes WU To 70% + 3/3/3/3/3/3/3 @ 70%; 45 Seconds Rest Between Sets D- 2…

WOD 3/25/13

5 Minutes Shoulder/Pec mobility A- WU- Run 200M @ 50%/ Run 200M @ 90% + Half Tabata of: Kipping HSPU B- Bench Press- 8 Minutes To A Heavy Double + 2/2/2/2/2/2/2/2 @ 80% of Above C- 21/15/9 RFT of: Push Up/Push Press (115/75)/Pendlay…

Level One Athlete Profile

A Level One Athete is someone who took the CFHQ L1 weekend training course and passed the CrossFit level one written exam. These athletes are serious about CrossFit and dedicated to our program. Our L1 Athletes are welcome to help out in…

WOD 3/24/13

8 Minutes of Back/Hip/Pec/Shoulder Mobility A- WU- 5 Minutes WU D.B. Split Clean + Erin= 5 RFT of: 15 D.B. Split Clean (45/25x2)/Pull Ups OR Mc Ghee= 30 Minute AMRAP of: 5 DeadLift (275/185)/13 Push Ups/9 Box Jumps (24/20") OR Jerry=…

Rest Day News

Ready to give CrossFit a try? Challenge yourself to the best workout there is. We offer a free trial WOD on Saturday at 12pm. Come by, meet our Coaches, check out our facility, and see for yourself what you’ve been missing. This is your…

WOD 3/23/13

6 Minutes of 30-45 Seconds each: Sumo Stretch/PVC Dislocate/PVC WindMill/Couch Stretch/Calve March/SMR Tricep A- WU- 3 Minutes Row @ 50-70% RPE + 2 Rounds of: 30 Seconds Each Crab Walk/German Hang + 2-3 Rounds of: 10 USA KBS (24/16kg)/10…

WOD 3/22/13

8 Minutes of Calve/Ankle/Hip/Shoulder Mobility A- WU- 3 RFT of: 20 Jacks/20 Mountain Climbers (2 count)/20 Flutter Kicks/15 Air Squats B- Tabata- Banded Sprints to 12' Target (cones) C- Sumo DeadLift- 2/2/2/2/2/2/2/2/2/2 @ 60% (focus…

Level One Athlete Profile

[pullquoteleft] Louis Vasquez[/pullquoteleft] The journey that I've endured has been one that Crossfit embodies, It was rough and at times and I wondered when would this suffering end, but as I grow wiser I've come to realize that we can…

WOD 3/21/13

6 Minutes OH/Shoulder/Wrist/Hip/Ankle Mobility A- WU- 2 Minute Row @ 50-70% RPE + PVC Burgener Warm Up/Skill Transfer Exercises B- Snatch- 5 Minutes WU To 80% + 2 @80% EMOM For 8 Minutes C- OverHead Squat- 8 Minutes To A Heavy Triple D-…

WOD 3/20/13

8 Minutes of Back/Hip/Shoulder Mobility A- WU- 5 Minute AMRAP of: 5 Burpee/5 Strict Chin Up/5 K2E/15 Air Squat B- Stone or Keg Ground To OverHead- 10 Minutes Max Effort C- Stone or Keg Grace= 30 RFT of Stone or Keg G2OH (HAP) D-…

WOD 3/19/13

6 Minutes of Hip/Back/Calve Mobility A- WU- 1 Minute Light Jump Rope + 1 Minute Max Reps Double Unders + 2 rounds of: 1 Minute Max Reps Box Jumps (24/20"); 90 Seconds Rest B- High Bar (Olympic) Squat- 12 Minutes To Build To A Heavy Triple…

WOD 3/18/13

6 Minutes of Pec/Shoulder/Hip/Ankle Mobility A- WU- 2 Minutes Max Rep Double Unders + 2 RNFT of: 10 Burpees/10 USA K.B. Swing (24/16kg) B- Bench Press- Close Grip:5 Minutes Working To A Heavy Single/Conventional Width:5 Minutes To A Heavy…

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