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 2/07/11

For Time: 21 L Pull Up/20 Pistols (each leg) 18 L Pull Up/16 Pistols 15 L Pull Up/12 Pistols 12 L Pull Up/8 Pistols For Time: 200 Double Unders     (courtesy of CrossFit, Inc.)

Rest Day 02/06/11

Congratulations Coaches on the MOB Cert!! Great work Gentlemen Dan with Kelly Starrett @ the Mobility Certification Looking forward to the NEW Mobility workshops 718 will be running soon!!

WOD 2/05/11

5 RFT of- 20 Air Squat/Double Unders 5 RFT of- 20 GHD Sit Ups/5 Push Jerk 1K Row @ 15 SPM

WOD 2/04/11

500m Row Max Effort 5RFT of 15' Rope Climb max reps in 1 minute followed by 1 minute of rest AMRAP in 20 minutes of- 5 knees to elbows/15 American style KettleBell Swings(1.5/1pood)

Rest Day 02/03/11

Are you involved in the 718 Paleo Challenge?? During this challenge you are required to measure your results, by weighing yourselves at the beginning, as well as frequently throughout the month.  Also, take & submit your before, during,…

WOD 2/02/11

3 RFT of: 20 Weighted Squat/ 20 Standing Lateral Trunk Rotation (45lbs/25lbs) Weighted Pull Up- 1/1/1/1/1/1/1 3 RFT of: 9 Burpees/12 Box Jump (24/18)/ 15 Wall Ball (20/12lbs) Please check out 718's Paleo Dialog, you should be posting…

WOD 2/01/11

Death By- Push Up AMRAP in 10 minutes of- Dead Lift 225lbs 3 min AMRAP of- Double Unders + 1 min AMRAP of- Sit Ups + 2 min AMRAP of-Double Unders + 1 min AMRAP  of- Sit Ups + 1 min AMRAP Double Unders + 1 min AMRAP Sit Ups Check out…

WOD 2/01/11

Death By- Push Up AMRAP in 10 minutes of- Dead Lift 225lbs 3 min AMRAP of- Double Unders + 1 min AMRAP of- Sit Ups + 2 min AMRAP of-Double Unders + 1 min AMRAP  of- Sit Ups + 1 min AMRAP Double Unders + 1 min AMRAP Sit Ups Check out…

WOD 01/31/11

3 min AMRAP Double Unders Squat- 5/5/5/5/5 2 minutes of M.B. Clean practice + PVC Dislocate 3 minutes of Shoulder Press practice 21/15/9 RFT of: 95/65lb Shoulder Press/ M.B. Clean 20/12lbs Descending Ladder of TGU- 5/4/3/2/1 reps each   Congrats…

WOD 01/31/11

3 min AMRAP Double Unders Squat- 5/5/5/5/5 2 minutes of M.B. Clean practice + PVC Dislocate 3 minutes of Shoulder Press practice 21/15/9 RFT of: 95/65lb Shoulder Press/ M.B. Clean 20/12lbs Descending Ladder of TGU- 5/4/3/2/1 reps each   Congrats…

Rest Day 01/30/11

Great Job Coach @ the Frostbite Challenge!! Coach Dan @ CrossFit LIC

WOD 01/29/11

Row- 500M @ 24 SPM DT- 5 RFT of: 155lb Deadlift, 12 reps/ 155lb Hang power clean, 9 reps/ 155lb Push jerk, 6 reps 4 Rounds of: Side Plank 30 Seconds each side

WOD 01/28/11

Helen- 3 RFT of: Run 400 meters/ 1.5 pood KettleBell Swings21/ Pull-ups 12 + 5 minutes rest 21/15/9 RFT of: Ring Rows/ Ring Dips 100 Sit Ups for time

WOD 01/26/11

AMRAP in 5 minutes of: 5 Wall Walk/ 10 each Jump Lunges Clean- 3/3/3/3/3 21/15/9 RFT of : 115/65lb Power Clean/Push Up/GHD Sit Ups Tabata- Row Erg

WOD 1/25/11

50 Air Squats for time Run 1 Lap around the block + 2 minutes of rest + PVC Dislocate 5 minutes of HSPU practice 3 minutes of DeadLift practice Diane- 21/15/9 RFT of: 225 DeadLift/Hand Stand Push Up + 3 minutes rest Run 1 Lap around the…

WOD 01/24/11

2 RFT of: 20 Double Unders/ 20 Sit Ups Good Morning- 12/10/8/6 (M95;F45) + Bent Over Row- 10/8/6/6 (M95;F45) + Upward Facing Dog/Camel Pose Kettle Bear Complex- With two kettleBells perform 1 Clean/1 Front Squat/1 Push Press/1 Push UP/ 1 Renegade…

Rest Day 01/23/11

Die Pretty Rocked Friday night Thanks Team 718 for Rocking Out and supporting one of your fellow Athletes!!

WOD 1/22/10

100 Double Unders for time + PVC Dislocate + Burgener Warm Up 20 minutes of Power Snatch working toward 1 Rep max 5 RFT of 3 Power Snatch (75% 1RM)/ 6 L Pull UP/ 9 Burpees

WOD 1/21/10

PVC Dislocate/Shoulder Mobility Row 500M Max Effort + rest 3 minutes 10 minutes Clean and Jerk practice + rest 3 minutes Grace- 30 RFT of: Clean and Jerk 135lbs Tabata- ABMAT Sit Up

Row for the Red Cross

Row for Red Cross @ CrossFit 718 CrossFit Flower City is hosting a Red Cross Fundraiser, and you can participate here @ CrossFit 718!!  This is  a one-day event in which CrossFitters Row a 5K WOD on Concept2 rowers to raise money for…

Rest Day News 01/20/11

Row for Red Cross @ CrossFit 718 CrossFit Flower City is hosting a Red Cross Fundraiser, and you can participate here @ CrossFit 718!!  This is  a one-day event in which CrossFitters Row a 5K WOD on Concept2 rowers to raise money for their…