WOD Archive | Workout of the Day - Page 127 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 3/17/13

8 Minutes of Calve/Ankle/Hip Mobility A- WU- Row 3 Minutes @ comfortable pace + 2 RFT of: 20 Burpees/20 AbMat Sit Ups B- Badger= 3 RFT of: 30 Clean (95/65)/30 Pull Ups/800M Run Chief P.O. Mark T. Carter

WOD 3/16/13

8 Minutes of Ankle/Calve/Back/Shoulder Mobility A- WU- 2-3 Minutes Light Row/1-2 Minutes Light Jump Rope + 2 RNFT of: 10 Air Sqauts/10 Burpees/15 Sit Ups/5 Shoulder Press (45/15)/10 GoodMornings (45/15) B- 2013 CrossFit Open Sectionals…

WOD 3/15/13

6 Minutes of Shoulder Mobility A- WU- Half Tabata of: Double Unders + NFT- 5 Wide HSPU/5 Kipping HSPU B- Power or Split Jerk- 8-10 Minutes To A Heavy Triple C- Press- 10 Minutes To A Heavy Single D- 3 Rounds of: 500M Row @ 80-90%…

WOD 3/14/13 c

6 Minutes of Racked/Hip/Back/Calve Mobility A- WU- 3 Minutes of Light Jump Rope + 2 RNFT- 15 Air Squats/10 Wall Ball (20/14)/10 Diamond Push Up/10 Strict Chin up B- Hang Clean (just above the knee)- 2 Minutes WU + 8 Minutes To A Heavy…

WOD 3/13/13 c

6 Minutes Hip/Back Mobility A- WU- 400M Run @ 50% RPE + 2 Rounds NFT of: 3 Kneeling Jumps/3 Broad Jumps/3 Tuck Jumps/ 10 GHD Back Extensions B- Power Clean- 5 Minutes to WU to 70% + 2/2/2/2/2/2/2/2/2/2 @ 70% (these should be touch and…

WOD 3/12/13 C

8 Minutes of Hip/Calve/OverHead Mobility A- WU- 3 Minute Row @ 70-90% RPE + PVC Burgener Warm Up/Skill Transfer Exercises B- Snatch (full squat)- 5 Minutes To WU + 5-6 Minutes To A Heavy Single (be smart about time management!) C- Over…

WOD 3/11/13 c

8 Minutes of Pec/Shoulder Mobility A- WU- 3 Minute AMRAP of: Cindy- 5 pull up/10 push up/15 air squat + 1 Minute Row Sprint B- Bench Press- 2/2/2/2/2/2/2/2 @80% (focus on fast lock out) C- For Time- For Time: 400M Farmers Walk (16/24kg…

Rest Day News 3/10/13

Thank you for your interest in participating in the Paleo Challenge. Ann and Tina are going to help us do it right this year. [pullquoteleft] Nutrition Challenge: (April 8th - May 12th) Fee: $20 Prize: Cash for the 1 female and 1 male…

WOD 3/10/13

10 Minutes of Hip/Back/Ankle/Calve Mobility A- WU- 3 Minute Row @ 90% RPE B- Griff= For Time: 800M Run/400M Run Backwards/800M Run/400M Run Backwards Staff Sgt. Travis L Griffin C- For Time- 100 V Ups/SuperMans/Double Unders (partition…

WOD 3/9/13

10 Minutes of Mobility Specific to WOD (OVERHEAD) A- WU- 30 Seconds Each- Jog/High Knees/Fanny Whackers/2 In 2 Out/Carioca/Cart Wheel/Bear Crawl/Crab Walk/Duck Walk B- 2013 CrossFit Open Sectionals 13.1= 17 Minute AMRAP of: 40 Burpees/30…

WOD 3/8/13

5 Minutes of Hip/Back/Shoulder Mobility A- WU- 2 RNFT of: 10 GHD Hip Extension/20 SuperMan/15 each Weighted Lunge(45/25x2/arms by your side)/10 Wide Push Up/10 Strict Chin Up (close grip) -5 Minute Cap B- WU- 1 Minute Light Paddle 50%RPE…

Rest Day News 3/7/13

Every Saturday CrossFit 718 will be hosting the CrossFit Opens WOD. [pullquoteleft] This event is for every member of my Box, NOT only competitive athletes.[/pullquoteleft] Our CrossFit Level One Coaches will be judging the WODs. In order…

WOD 3/7/13

8 Minutes of Shoulder/Hip Mobility A- WU- 21/15/9 RFT of: USA K.B. Swing (HAP)/Push Up (not hand release)/Double Unders B- Power Jerk- 8 Minutes To A Heavy Single + 2/2/2/2/2/2/2/2/2 @ 70% (focus on speed and perfect form);30 Seconds Rest…

WOD 3/6/13 C

8 Minutes of Low Back/Hip/Rack Mobility A- WU- 400M Run @ 50-70% RPE + NFT- 20 Each PVC: Good Morning/Front Squat + 10 Standing Broad Jump/10 Tuck Jump B- Hang Power Clean- 10 Minutes to A Heavy Triple C- Sumo DeadLift- 10/10/10 @ 50%…

WOD 3/5/13 c

8 Minutes of Over Head/Shoulder/Hip Mobility A- WU- NFT- 1Minute Crab Walk + 10 each PVC OHS/Snatch/Snatch Press + 5 Wide Strict HSPU/3 Wide'ish Wall Walks/20 OH Wall Facing Squats + 30 Seconds In a German Hang B- Snatch- 10 Minutes To…

New Edition: Level One Athletes

BIG UPs to my homies that passes their CrossFit Level One Certification yesterday!! We have new Level one athletes to add to the roster.... Marina Ryan B Bailey Tina Travis 2.0 Congrats my friends

WOD 3/4/13

8 Minutes of Shoulder/Lat/Pec/Bicep Mobility A- WU- 2 Minutes Max Reps Double Unders + NFT:10 Each Wide Push Up/HRPU/Diamond Push Up/5 L-Pull Up/5 Strict Chest To Bar/5 Kipping C2B/30 Wall Facing Squats B- Bench Press- 10 Minutes to A…

Rest Day News 3/3/13

Hey 718'ers, would you be interested in participating in a Paleo challenge? If we can get enough members together, Ann will create and host it. It would start right after the open and last 6 weeks. Please email Ann annwindish@gmail.com with…

WOD 3/3/13 c

8 Minutes Shoulder/Hip Mobility A- WU- 3 Minute Row @ 70% RPE B- 5-8 Minutes Warm Up- Ring Muscle Up (MUAD)/Burpees+ Ryan= 5 RFT of: 7 Ring Muscle Up/21 Burpees Fire Fighter Ryan Hummert *C- For Time- 100 V-Ups/SuperMans

WOD 3/2/13 C

10 Minutes of Ankle/Calve/Hip/Back/Shoulder Mobility A- WU- 3 Minutes of Light Jump Rope/NFT- 25 Sit Ups (ghd/abmat)/5 HSPU (strict/kipping/partial ROM)/25 Air Squats B- 5-8 Minutes to Warm Up- Push Press/Box Jump/Toes To Bar + 18 Minute…

WOD 3/1/13

8 Minutes of Ankle/Calve/Groin/Back Mobility A- WU- 2RNFT of: 30 Mountain Climbers(2:1)/20 Air Squats/10 Tuck Jumps + 200M Run @70-80% RPE B- *40 Yard Sprint- 7 Rounds (use first 3 rounds to gradually build intensity);45 seconds between…

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