WOD Archive | Workout of the Day - Page 131 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 1/5/13 C

5 Minutes of A- WU- 200M Run Forward/200M Run Backward @ 50% + 400M Run @ 90% + NFT: 5 Inch Worm/5 K2E/15 Super Man B- Partner WOD #1- 7 Minute AMRAP of: 3 Clean & Jerk (115/75) Notes: Teams of 2/Only 1 Athlete works at a time/Athletes…

WOD 1/4/13 C

5 Minutes of Shoulder/Hip/Leg Mobility A- 400M Run @50%/1200M Run @90% + 30 Seconds Each- Gymnastics Bear Crawl Forward/Back /Gymnastics Crab Walk Forward Back + 10 Kick Up to Hand Stand (12 Minute Cap) B- 5 Minutes to Warm Up- Pull Up/Push…

WOD 1/3/13 C

3 Minutes of Leg/Hip Mobility A- WU- 2 Rounds of: 30 Seconds each Double Unders/Air Squats + 3 Minute AMRAP of: 5 Burpee on to plate/6 each OH Lunge (45/25) B- Low Bar Squat- 5 Minutes WU to 55% + 10@55/60/65% of 1RM (as perfect as possible);…

Rest Day News 1/3/13

[pullquoteleft]The Basics Series. [/pullquoteleft] Now is the time to begin your transformation. Get started with a FREE class this Saturday at 11:30am. Afterwards you can register for the CrossFit Basics. For added convenience the beginners…

WOD 1/2/13 C

5 Minutes of Shoulder/OH Mobility A- WU- 3 Minutes of Double Under Practice + 3 RNFT of: 3 Strict HSPU/6 Tuck Jump/10 Kick Up to Hand Stand 2 Second Hold B- Hang Power Clean + Push Press- 5 Minutes WU to 90% of Push Press Then 2+1/2+1/2+1@90%/ 2+1/2+1/2+1@80%…

CrossFit Kids 718

[pullquoteleft]CrossFit Kids Winter Session January 7th - March 27th [/pullquoteleft] CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scaleable for any…

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[pullquoteleft]A gym like no other. [/pullquoteleft] Our Fitness program has come a long way since 2008. From a small boot camp in Prospect Park to a small office we started a little company called Brooklyn Fitness Factory in 2009 "Making…

WOD 1/1/13

Active Recovery Or Run 5K @ 60-70% RPE (Use Run to reflect on 2012 and ponder 2013 :) ) To all of our athletes thank you for another amazing year. We feel honored to be your Box and want to make your experience as awesome as possible.…

Rest Day News 1/1/13

[pullquoteleft]Happy New Year [/pullquoteleft]Let's kick off the New Year with a bang. In an attempt to get you ready for the CrossFit Reebok Open Sectionals, CrossFit 718 is going to spice things up a bit!! From now until the Open Sectionals…

WOD 12/15/12

8 Minutes of Hip/ Shoulder/ Back Mobility WU- 1 Mile Group Run Team WOD= 3 Rounds of: 1 Minute Max Reps Diamond Push Ups;1 Minute Rest/1 Minute Max Reps Chin Up;1 Minute Rest/1 Minute Max Reps WallBall (20/14) Team WOD 2= 6 Minute AMRAP…

WOD 12/14/12 C

10 Minutes Back/ Shoulder/ Hip Mobility WU- 1K Row or Run @ 70-80% Power Clean- 5 Minutes Warm Up to 80%/2/2/2/2/2 @ 80%; 1 Minute Rest Between Efforts (15 Minute Cap) Diane= 21/15/9 RFT of: DeadLift (225/155)/HSPU (Focus on staying…

WOD 12/13/12

10 Minutes Shoulder/Back/Hip/Calve/Ankle Mobility WU- For Time- 200M Run/21/15/9 RFT of: Sit Up/Flutter Kicks (3:1 ratio)/Broad Jumps (9 Minute Cap) Bench Press- 6/6/6/6 @ 60-70% (15-18 Minute Cap) 12 Minute AMARAP of: 9 Plyo Push Up…

WOD 12/12/12

5 Minutes of Shoulder/Hip/Back Mobility 3 RNFT of: Row 1 Minute @ 100%/50 Air Squats 800M Run Power Jerk- 5 Minutes Warm Up to 80%/2/2/2/2@80% (15 Minute Cap) Front Squat- 5 Minutes Warm Up to 80% 2/2/2/2@80% (15 Minute Cap)

WOD 12/11/12 C

10 Minutes of Shoulder/ Hip/ Back Mobility WU- 3 Minutes Max Reps Double Unders/2 RNFT of: 15 each Walking Lunge/20 Sit Ups/10 each Step Ups (24/20") Power Snatch- 5 Minutes Warm Up to 80%/2/2/2/2/2 @ 80% (Touch & Go Reps/15 Min Cap);90…

WOD 12/10/12

8 Minutes of Hip/Shoulder/Back/Wrist Mobility WU- 400M Run/2 RFT of: 20 K.B. USA Swing (HBD)/10 Box Jump (24/20") (9 Minute Cap) Thruster- 12 MInutes To Establish A Heavy Singel/EMOM for 7 Minutes- 2 Thrusters @ 80%of Above/3 HSPU 3…

WOD 12/9/12

10 Minutes of Shoulder/ Hip/ Back/ Ankle/ Over Head Mobility 500M Row @ 70% RPE WU- 3 RNFT of: 25 Double Unders/15 Air Squats/10 HRPU/5 Strict Chin Up Over Head Squat- 5 Minutes Warm Up to 70%/3/3/3/3/3/3/3 @ 70%;60 Seconds Between…

WOD 12/8/12 c

10 Minutes of Hip/ Shoulder/ Back Mobility WU- 2 Rounds of: 30 Seconds each- Partner Lateral M.B. Pass/Over Under M.B. Pass/Leap Frog/Over Under Partner WOD= 2 Athletes of same gender and similar ability- For Time: 35 Pull Up/35 DeadLift…

WOD 12/7/12 C

8 Minutes of Shoulder/ Hip/ Back/ Ankle/ Calve Mobility WU- 1 Minute Light Technique Row/2 Rounds of: 250M Row @ 28 SPM;90 Seconds Rest Between Rounds Sumo DeadLift- 5 Minutes Warming Up To 70%/5/5/5/5 @70% Snatch Balance- 12 Minutes…

WOD 12/6/12

10 Minutes of Shoulder/ Hip/ Calve Mobility 200M Jog @ 50%;1 min Rest/400M Run @90-100% Front Squat- 5 min Warm Up to 70%/5/5/5/5@70% (15 Minute Cap) 4 RFT of: 50 Double Unders (3 Minute Cap)/12 Burpee/10 Box Jump (30/24")

WOD 12/5/12 c

6 Minutes of Back/ Hip/ Shoulder Mobility WU- 2 RNFT of: 1 min Row/25 Air Squat/10 Ring Row/10 BarBell Thruster (45lbs/6 Minute Cap) 800M M.B. Run (20/14) Power Clean + Power Jerk- 12 Minutes To Establish A Heavy Single 2/2/2/2 @ 80%…

WOD 12/4/12 C

8 Minutes of Shoulder/ Hip/ Back/ Ankle/ Calves Mobility WU- 6 min AMRAP of: 20 Squat Jump (shallow)/10 HSPU (pike)/15 UB Double Unders Power Snatch- 10@50% (not touch and go)/6/5/4 @70% (18 Minute Cap) 21/15/9 RFT of: K2E/Sit UPs 3…

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