WOD Archive | Workout of the Day - Page 132 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 12/3/12 c

5 Minutes of Shoulder/ Back/ Hip Mobility WU- 2RNFT of: 10 ea Walking Lunge/20 Wall Squat (facing/hands over head)/10 HSPU (8 minute cap) Run 200M @50-60%; 90 Seconds Rest/400M Run @90-100% Bench Press- 5 Minutes to Warm Up…

WOD 12/2/12

5-8 minutes of Hip/Back/Shoulder mobility WU- NFT- 20 PVC Dislocate/WindMill/OHS + 3 Minutes Double Unders Max Effort (Practice) Low Bar Squat- 5 Minutes to Warm Up/6/6/6 @ 70% (15 Minute Cap) Press- 12 Minute To A Heavy Single 12…

WOD 12/1/12

10-12 Minutes of Hip/ Back/ Shoulder/ Calve/ Ankle/ Leg Mobility Partner WOD= (In Pairs) For Time- 180 Double Unders (alternate every 20 reps) + 2 Rounds of: 20 Burpees/40 WallBall (20/14)/60 K.B. USA Swings (24/16kg)/30 Box Jumps (24/20")/100…

WOD 11/30/12 c

8 Minutes of Shoudler/ Back/ Hip/ Leg Mobility WU- 400M Run/30 Burpee/20 Wall Ball Power Clean + Power Jerk- 15 Minutes To A Heavy Single For Time- 50 USA K.B. Swings (24/16kg)/20 HSPU/15 T2B/15 HSPU/15 T2B/25 USA K.B. Swing

WOD 11/29/12

8 Minutes of Shoulder/ Hip/ Back Mobility WU- 5 Minute AMRAP of: 21 Air Squat/15 Push Up/9 Pull Up Thruster- 15 Minutes To Establish A Heavy Single (From The Rack) For Time- 25 Thrusters (95/65)/25 Ring Row/800M Run/25 Thruster/25…

WOD 11/28/12 C

8 Minutes of Shoulder/ Wrist/ Over Head Mobility/ Hip/ Ankle WU- Row 500M;1 Minute Rest/Tabata- Burpees Hang Snatch- 15 Minutes To A Heavy Single EMOM for 7 Minutes- 3 Hang Snatch @ 70% of above/ 5 Ring Dip 6 Minute AMRAP of: 3 Bar…

WOD 11/27/12 C

Raise funds for prostate Cancer. December 8th there's a $40 open bar from 9:30p to 12:30a to help raise money for Movember and prostate cancer. It's at Off the Wagon (109 MacDougal Street NY, NY) and $10 of the $40 will go to the team, who…

WOD 11/26/12

8 Minutes of Hip/ Back/ Shoulder/ Wrist Mobility WU- 200M Run/6 Min AMRAP of: 10 Pull Up/15 Push Up/20 Air Squat Snatch Balance- 10 Minutes To A Heavy Single Front Squat- 15 Minutes To A Heavy Double Tabata- Sit Up

Rest Day 11/25/12 C

XF718 Turkey Leftover Road Ride When: TODAY, 12:30pm start Meet @ the box - arrive at 12noon if you need a bike check / air. Goal: ten loops in Prospect Park (34 mi), 16-18 mph pace (we can split into moderate/fast groups if we have enough riders) Gear:…

WOD 11/24/12 c

WOD 11/24/12 8 Minutes of Ankle/ Calve/ Hip/ Back/ Shoulder Mobility WU- 800M Run @ 80% RPE Thanks For Nothing- Team WOD For Time- 10 HSPU/20 Box Jump (24/18")/30 Pull Up/40 HRPU/50 Ab Mat Sit Up/60 USA K.B. Swing (24/16kg)/70 Calorie Row/80…

WOD 11/23/12 C

10 Minutes of: Hip/ Shoulder/ Back/ Ankle Mobility WU- Tabata- WallBall (20/14) 1 Power Clean + 1 Hang Clean- 15 Minutes To Establish A Heavy Single For Time: 30 Thrusters (95/65)/50 Pistols (25 each alternating)/Row 2K

WOD 11/22/12

Happy ThanksGiving Free CrossFit class this Saturday at 11:30 for anyone interested in trying out our program. Space is limited, email us to reserve a spot. XF718 Turkey Leftover Road Ride When: Sunday 11/25/2012, 12:30pm start Meet: At the…

WOD 11/21/12 C

5 Minutes of Shoulder/ Hip/ Leg Mobility WU- For Time- 800M Run/50 HRPU/50 Ab Mat Sit Up (10 Minute Cap/70% RPE) Snatch- 18 Minutes To Build To A Heavy Triple (Touch & Go Reps) 9 Minute AMRAP of: 3 HPC/2 Power Jerk/1 Snatch @ 80% of Above Prospect…

WOD 11/20/12 C

8 Minutes of: Hip/ Back/ Shoulder/ Calve Mobility WU- 1 Minute Max Reps of: Double Unders/Burpees/Air Squats Weighted Pull Up- 10 Minutes Working To A Heavy Single Low Bar Squat- 20 Minutes To A Heavy Triple 21/15/9 RFT of: Chin Up/M.B. Clean…

WOD 11/19/12 c

5-8 Minutes of Calve/ Back/ Shoulder/ Hip Mobility For Time- 200 Double Unders (9 Minute Cap) Power Clean & Power Jerk- 20 Minute to Establish a 3 Rep Max (start at 50% and increase each attempt in 5-10lb increments/Touch & Go…

WOD 11/18/12 C

The CrossFit Total Max Squat-1 Rep/ Max Press-1 Rep/ Max DeadLift-1 Rep (three attempts to reach 1 rep max) Notes: the first rep should be a weight that you know that you can do three reps at. The second is a weight that you know you can…

WOD 11/17/12 C

8-10 Minutes of Hip/Shoulder/Back Mobility 800M Indian Run Partner Gone Bad= 3 Rounds of: 1 Minute AMRAP @ Each Station- K2E/Power Clean (75/45)/Push Jerk (75/45)/Pull Up/Lateral Bar Burpee;1 Minute Rest Between Rounds (Team Score=Total # of…

WOD 11/16/12 c

8 Minutes of Leg/ Back/ Hip/ Shoulder Mobility 800M Run Clean- 15-18 Minutes To Establish a Heavy Single 3 RFT of: 9 Cleans @65% of above/6 Each TGU (20/12kg)/30 Double Unders (90 Second Cap for DU's/ 18 Minute Cap for all 3 rounds)

WOD 11/15/12

5-8 Minutes of: Hip/Back/Shoulder/Calve Mobility WU- Tabata- Air Squat/400M Run Snatch Push Press- 10 Minutes To Establish a Heavy Single Low Bar Squat- 5@80%/3/3@85%/1/1@90% (20 Minute Cap) 9 Minute AMRAP of: 9 Ring Row/12 Box Jumps (30/24")/15…

WOD 11/14/12

8 Minutes of Ankle/ Calve/ Hip/ Back/ Shoulder Mobility WU- 6 Minute AMRAP of: 21 Double Unders/15 Air Squat/9 HRPU Behind The Head Jerk- 2/2/2/2 @ 80% + 1/1 @ 90% or 1/1 (based on 11/7/12/if not use % your best Jerk/15-18 Minute Cap) 12 Minute…

WOD 11/13/12 c

5 Minutes of Shoulder/Hip/Racked Position Mobility Row 350M; 90 seconds rest/Row 350M Front Squat- 15 Minutes To Establish A Heavy Single DeadLift- 5@80%/3/3@85%/1/1@90% 12 Mintute AMRAP of: 30 K2E/20 K.B. Clean & Jerk (20/16x2)/800M Run/20…

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