WOD Archive | Workout of the Day - Page 129 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 2/12/13

5-8 Minutes of Shoulder/Hip/Ankle/Calve/Back Mobility A- WU- 1 Minute Double Under Practice/1 Minute Max Reps Double Unders + 15 Burpees/Box Jumps (24/20")/Chin Ups AFAP;30 Seconds rest between movements B- LowBar Squat- 10 Minutes To…

WOD 2/11/13 c

5 Minutes of Shoulder Mobility A- WU- Run 400M @ 50% RPE + NFT- 20 WallBall Max Height (20/14/hit the ceiling)/30 Seconds Shoulder Taps/30 seconds German Hang B- Press- 10 Minutes To Build to A Heavy Single + 8/8/8 @ 60%; 1 Minute Rest…

WOD 2/10/13

8 Minutes of Calve/Shoulder/Back Mobility A- WU- 3 Minutes Row @ 50% RPE + 2 RNFT of: 25 Superman/20 V- Ups/30 Seconds Plank B- 5 Minutes WU D.B. Squat Clean + Helton= 3 RFT of: 800M Run/30 D.B. Clean (45/25x2)/30 Burpees 1st Lt. Joseph…

WOD 2/9/13 c

8 Minutes of Calve/Hip Mobility A- WU- 800M Group Run (fun pace leave no one behind!!) B- Partner WOD 1- WU- 5 min working on Clean and Jerk + In Teams Of 2 Complete AMRAP of: 5 Minutes of Clean (squat clean) and Power Jerk (165/105) Notes:…

WOD 2/8/13 c

5 Minutes Hip/Shoulder Mobility A- WU- 32 Calorie Row + NFT- 20 Air Squats/15 Push Press (45)/15 Front Squats (45) B- Thrusters- 10 Minutes Max Effort C- 5 Minutes WU- Pull Up + Fran= 21/15/9 RFT of : Thrusters (95/65)/Pull Ups D-…

WOD 2/7/13 C

5 Minutes Back/Calves/Racked Position Mobility A- WU- 3 Minutes Row @ 50% RPE/3 Rounds of: 15 Box Jumps afap (24/20"); 90 Seconds Rest Between Rounds B- Hang Power Clean- 12 Minutes to Build To A Heavy Triple + 2 Rounds of : 2 Minute AMRAP…

WOD 2/6/13 C

5 Minutes of Back/Hamstring/Wrist/Forearm Mobility A- WU- 100M Run/100M Run Backwards + 20 PVC Good Mornings/10 GHD Hip Extensions/25 V-UP/25 SuperMans B- DeadLift- 12 Minutes To Build to A Heavy Double + 10/8/8 @ 55-65%;3 Minutes Rest…

WOD 2/5/13 c

8 Minutes of wrist/forearm/calve/hip mobility A- WU- 3 Minutes Row @ 50% RPE + 3 RNFT of: 15 Hollow Rocks/5 Each D.B. Renegade Row (45/25x2)/10 Each Walking Lunge (45/25x2/db's hang by side) B- Low Bar Squat- 15 Minutes To Build To A Heavy…

News 2/5/13

[pullquoteleft] Valentine's Masquerade Ball[/pullquoteleft] Saturday February 16th 2013 at 8pm, CrossFit 718 will be hosting an elegant night at the Box. Join us for a fun evening with friends. Formal attire and a Mask is required. You are…

WOD 2/4/13 c

5 Minutes of Shoulder/Hip Mobility A- WU- 200M Run + 12/9/6 RFT of: WallBall (20/14)/Ring Row/Sit Up (8 Minute Cap) B- Press- 12 Minutes To Build To A Heavy Single + 10/9/8 Reps @ 50% of Above C- 5 Minutes WU- Power Clean/Ring Dip +…

WOD 2/3/13

8 Minutes of Shoulder/Leg/Hip/Ankle Mobility A- WU- NFT- 30 Jacks/Climbers/V-Up/SuperMan/Burpee (8 Minute Cap) B- Loredo= 6 RFT of: 24 Air Squat/24 Push Up/24 Steps Walking Lunge (12 each)/400M Run Army Staff Sergeant Edwardo Loredo C-…

WOD 2/2/13

8 Minutes Calves/Shoulder/Back Mobility A- WU- 3 Rounds of: 30 Seconds each- Jog/High Knees/Fanny Whackers (switch directions each movement) + 10 each PVC- Dislocate/Narrow Grip OHS/Thrusters B- 5 Minutes Warm Up- Power Clean/Front Squat/Double…

WOD 2/1/13 C

5 Minutes of shoulder/back mobility A- WU- 2 Minutes of light rowing + 1 minute at 90%/NFT- 10 Push Up/10 Kick Up to HandStand/30 SuperMan/20 V-Ups/20 PVC Good Morning B- 5 Minutes to Practice/WU to 225/155 + 2 Minutes to Practice HSPU…

WOD 1/31/13 c

5 Minutes of Back/Leg Mobility A- WU- 3 Minute Max Calories Row + 3 Rounds of: 30 Seconds each: Gymnastics Bear Crawl Forward/Back/Crab Walk Forward/Back B- Hang Power Clean+ Front Squat- 12 Minutes To Establish A Heavy Single + 1/1@90/1/1/1@80/7@70%…

WOD 1/30/13 C

5 Minutes Shoulder/Hip/Calve Mobility A- WU- 3 Minutes Max Reps Double Unders/2 Minutes Back/Shoulder Mobility B- Snatch- 12 Minutes To Establish A Heavy Single + 1/1/1/1 @ 90-95% Of Above (8 Minute Cap) C- Stone To Shoulder- 10 Minutes…

WOD 1/29/13 c

5-8 Minutes Calve/Hip/Leg Mobility A- 1 Mile Run @50-75% RPE ; 5 Minutes Shoulder/Back Mobility (active recovery) B- Power Jerk- 12 Minutes To Establish A Heavy Single + 1/1/1/1 @ 90-95% Of Above ; 90 Seconds Rest Between Efforts (8 Minute…

WOD 1/28/13

5 Minutes of Shoulder/Hip/Wrist/Over Head Mobility A- WU- 1 Round NFT of: 10 Snatch Width HSPU/10 Second Snatch Width Hand Stand Hold/20 PVC OH Squat/10 Pass Through + 3 Minute Row @ 80% B- OHS- 10 Minutes To A Heavy Single + 3/3/3/3 @…

WOD 1/27/13

5 Minutes of Shoulder Mobility A- WU- 2 rounds of: 30 seconds each Crab Walk Forward/Back + 30 Seconds in a German Hang (bottom of skin the cat) + 3 Minutes of Light Jump Rope B- 5 Minutes practice- Muscle Up + Jason= For Time- 100 Air…

WOD 1/26/13

6 Minutes of Hip/Back/Calve Mobility A- WU- 800M Group Run/2 Minutes of any additional mobility work B- Partner WOD #1- 12 Minute AMRAP of: Row 200m/10 Power Clean (75/50%BW)/15 WallBall (20/14) Notes: In teams of 2/only 1 partner works…

WOD 1/25/13

8 Minutes of Calve/Shoulder/Hib/Back Mobility A- 1 Minute WU- Double Unders + Annie= 50/40/30/20/10 RFT of: Double Unders/Sit Ups B- Lynne= 5 Rounds of: Bench Press- Max Reps (BW/.75BW)/Pull Ups- Max Reps; Rest As Needed Between Efforts…

WOD 1/24/13

5 Minutes Back/Hip/Leg Mobility A- WU- 2 Minutes of Jump Rope + 2 RNFT of: 20 Air Squat/20 each Lunges/20 Sit Ups/20 USSR Swings (24/16kg-8 Minute Cap) B- Low Bar Squat- 10 Minutes WU-90% + 10 Minutes To Establish A New 1RM C- EMOM…

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