WOD Archive | Workout of the Day - Page 130 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 1/23/13

3 Minutes of Shoulder/Back Mobility A- WU- 200M SB Run + 2 Rounds of 30 Seconds Each: Crab Walk Forward/Backward + 10 PVC Pass Through/20 PVC OHS/10 PVC Snatch B- Snatch- 5 Minutes to WU-70% + 5@70/2@80/1/1@90/1@95%; 90 Seconds Rest…

WOD 1/22/13

3-5 Minutes of Shoulder/Hip/Back Mobility A- 2 Minutes of Light Jump Rope + Alternating Tabata- BallSlams (20/15)/D.B. Renegade Row (45/25x2) B- Hang Power Clean- 15 Minutes To Establish A Heavy Single + 3 rounds of: 2 Minute AMRAP of:…

WOD 1/21/13

3 Minutes of Shoulder Mobility A- WU- 3 Minute Row @ 50-70% + 2 RNFT of 30 Seconds each: Wall Walk (maintain Hollow)/Wall Facing Shoulder Taps + 21/15/9 RFT of: Double Unders/Sit Ups (7 Minute Cap) B- Push Press- 12 Minutes To Establish…

WOD 1/20/13

5 Minutes of Calve/Hip Mobility A- 200M Run@50% + 1K Run @ 80-90% B- Sumo DeadLift- 12 Minutes To A Heavy Single + 3/3/3@70%/2/2/2@80%/1/1/1@90% of Above C- 5 Minutes of: Shoulder Mobility + WU- OHS/Pull Up Josh= 21 OHS (95/65)/42…

Rest Day News 1/20/13

[pullquoteleft] How to Listen to Pain.[/pullquoteleft] Unfortunately, most of us have been there. The sharp pain that shoots across your shoulders during your last set of sumo deadlift high pulls; the radiating pain down your thigh after heavy…

WOD 1/19/13

5 Minutes of Shoulder/Back/Hip Mobility A- Partner WU- 3 Minutes Max Reps Double Unders/400M Partner Carry; 3 Minutes Rest (7 Minute Cap) Score= Total Reps+Time B- Partner WOD#1- 5 Minutes WU- Dip/Power Clean + 6 Minute Max Effort Ascending…

WOD 1/18/13 C

5 Minutes of Back/Shoulder Mobility A- WU- 3 Rounds of: 30 Seconds each: Gymnastics Bear Crawl Forward/Back/Burpees B- Pause Front Squat- 5 Minutes WU to 70% + 5/5/5/5 with 3 Second Pause On Each Rep;90 Seconds Rest Between Efforts (18…

WOD 1/17/13

8 Minutes of Shoulder/Hip/Back Mobility A- WU- 30/20/10 RFT of: Hollo Rock/Super Man Rock/Double Unders (6 Minute Cap) B- Over Head Squat- 15 Minutes To Establish a Heavy Single + 5 Minute AMRAP @ (135/95) C- 4 RFT of: 8 Box Jumps (30/24)/24…

Rest Day News 1/17/13

You asked, we answered! Hip, Hip Horray... New early bird WODs on the schedule. Starting January 31st, Coach Dariel will be instructing 6am & 7am WODs on Thursdays. CrossFit Open Sectionals CrossFit 718 is gearing…

WOD 1/16/13 C

5 Minutes working on whatever is tight A- WU- 10 each Walking Lunge/Air Squat/Kipping HSPU + For Time- Half Tabata- Wall Ball (20/14)/200M MB Run B- Squat Clean + Power Jerk- 12 Minutes To Establish A Heavy Single + 2 Rounds of: 2 Minute…

WOD 1/15/13 C

5 Minutes of Hip/Shoulder/OverHead Mobility A- WU- 200M Jog/NFT- 30 PVC OHS/15 each PVC OH Lunge/20 PVC Snatch/50 Double Unders or 3 min practice (5 Minute Cap) B- Power Snatch- 15 Minutes To Establish A Heavy Single + 3/3/3 @ 80% of Above…

WOD 1/14/13 C

5 Minutes of Shoulder Mobility A- WU- 1 Minute light Jump Rope/3 Minute Row @ 90% of RPE/NFT- 3 WallWalk/10 Seconds WallFacing Shoulder Taps/5 HSPU/30 Seconds hang in bottom of Skin The Cat B- Bench Press- 15 Minutes to Establish A Heavy…

Rest Day News 1/13/13

Our New Event Page will be live on the Blog this week. Keep a look out.. In the mean time - Look ahead at 2013. Valentines Masquerade Ball February Sixteenth at Eight O'clock in the evening. Members and their Guest are invited to…

WOD 1/13/13

5 Minutes of Shoulder/Back/Calves Mobility A- WU- 1 Minute Row @50% RPE/5 Minutes WU Thrusters/Box Jumps/SDHP/Swings B- Victoria= 5 RFT of: 10 Thrusters (65/95)/14 Box Jumps (20/24")/12 SDHP (65/95)/12 Burpees/27 USA K.B. Swing (16/24kg)…

WOD 1/12/13

3 Minutes of Calve/Back/Hip Mobility A- 400M Group Run/400M Run @ 90-100% (run 800m, half together then sprint back) B- Partner WOD#1- 20 Minute Max Effort- High Bar Back Squat Total Notes- In Teams of 2 Athletes will have 10 minutes…

WOD 1/11/13 C

5 Minutes Shoulder/Hip Mobility A- WU- Row 3 Minutes @ 70-80% RPE/5 Kick Up to HandStand (5 second hold)/30 Seconds x 2 WallFacing HandStand Shoulder Taps/20 WallFacing Squats (arms overhead) B- Hang Power Clean + Power Jerk- 12 Minutes…

WOD 1/10/13

5 Minutes of Hip/Back/Leg Mobility A- WU- 2 Minutes of Light Jump Rope/10 Burpee/20 USSR K.B. Swing (HAP) + 2 Rounds of 30 Seconds Each: Gymnastics Bear Crawl- Forward/Backward/Gymnastics Crab Walk- Forward/Backward/Hollow Rock/Super Man…

WOD 1/9/13 C

3 Minutes of OverHead Mobility A- WU- 1 Minute Row @ 50%/1 Minute Row @100%/10 Seconds x 3 (30 seconds total)- HandStand Hold (snatch width)/10x3 Kick Up to HandStand/2 RNFT of: 10 PVC OHS/6 HSPU (Snatch Width/8 Minute Cap) B- Hang Snatch-…

WOD 1/8/13

5 Minutes of Shoulder/Hip/Wrist/Calve Mobility A- WU- 400M Run;1 Minute Rest + 21/15/9 RFT of: Diamond Push Up/K2E (stay hollow/elbows straight) (7 Minute Cap) B- Snatch Push Press + OHS- 10 Max Effort then 1+2/1+2/1+2/1+2 @ 80% of Above…

WOD 1/7/13 C

5 Minutes of Racked/Hip/Shoulder/Leg Mobility A- WU- 3 Minute Row @ 70-80% RPE/2 RNFT of: 20 Wall Facing Squat (racked)/10 Ring Row (palms facing the feet)/5 Strict Chin Up (Virtous/Perfection!) B- Front Squat- 5 Minutes WU to 50% + 10@50%/7@70%/4@80%/2@90%…

WOD 1/6/13 C

5 Minutes of Shoulder/Hip Mobility + 30 Seconds hand in bottom of Skin The Cat A- WU- 3 Minute Row @ 50-70% RPE + 10 x 3 PVC Pass Through (dislocate)/2 Rounds of 30 Seconds Each: Gymnastics Crab Walk Forward/Back (6 Minute Cap) B- 5 Minutes…

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