WOD Archive | Workout of the Day - Page 133 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 11/12/12 c

5 Minute OverHead/Hip/Leg/Back 6 Minute AMRAP of: 7 Plate Burpee (45/25)/6 each O.H. Lunge Clean & Jerk- 5 @75%/ 3/3 @85%/ 1/1/@90% 5 RFT of: 15 Ring Dip/200M S.B. Run (40/20)

Rest Day 11/11/12

CrossFit Total Are you interested in testing your fitness? CrossFit 718 will be hosting the CrossFit Total on 11/18, and the Olympic Lifting Total on 11/25. Make sure you register for class in advance. WOD 11/11/12 5 Minutes of Shoulder/Hip/Back/Leg…

WOD 11/10/12

5-6 Minutes of Shoulder/Hip/Back Mobility 400M Group Indian Run 200M Partner Carry (100M Each Person) 2 Person Team WOD Complete 6 Two Minute AMRAPS (RX'd 135/95 OR Scaled 115/75)/ Only 1 Athlete Works At A Time 0-2 Minutes- Max Reps- Power…

WOD 11/9/12 C

8-10 Minutes of OverHead/ Back/ Hip/ Shoulder/ Ankle Mobility WU- 2 Rounds of: Row or Run 400M; 90 Seconds Rest Between Efforts Snatch- 15 Minutes To Establish a Heavy Single 4 Snatches OTM for 5 Minutes @ 70% of Above 9 Minute AMRAP of: 7 Box…

Rest Day 11/8/12 c

Apocalypse Party 718 Style! Save the Date - 12/21/12. CrossFit 718 will be hosting a fun party next month. WOD 11/8/12 8 Minutes of Hip/ Leg/ Shoulder/ Calve/ Back Mobility WU- 400M Farmers Walk (20x2/16x2kg)/50 Air Squat (focus on quality…

WOD 11/7/12

5 Minutes of Shoulder/Back/Hip Mobility WU- 250M Row/12/9/6 RFT of: K.B. Swing (HBD)/Chin Up/Broad Jump Behind The Head Jerk- 15-18 Minutes To A Heavy Single Front Squat- 15 Minutes To A Heavy Triple (90 Seconds Between Efforts) EMOM for…

WOD 11/6/12

8 Minutes of Hip/Leg/Back Mobility WU- 200M Run@ 70%;1 Minute Rest/3 Minute AMRAP of: 10 M.B. Clean/10 WallBall (20/14) Bench Press- 15 Minutes To Establish A Heavy Single 3 RFT of: 400M Run/15 DeadLift (185/125) 6 Minute AMRAP of: 9 Jumping…

WOD 11/5/12 c

5-8 Minutes of Hip/Back/Leg/Rack Position Mobility Row or Run 600M Hang Clean- 18 Minutes To A 1RM 12 Minute AMRAP of: 15 Ring Rows/12 K2E/9 UB WallBall (20/14) For Time- 60 Double Unders (3 Minute Cap)/ 3 TGU each (HBD)/40 Double Unders (2…

WOD 11/4/12 c

Team WOD's For the next few weeks we will be offering Team/ Partner WODs on Saturdays. Just our way of keeping it spicy around the Box. We had a blast yesterday!! Dont forget to register for class :) WOD 11/4/12 8 Minutes of: Back/ Hip/…

WOD 11/3/12

5-8 Minutes of: Calve/ Ankle/ Hip/ Shoulder/ Back Mobility WU- 400M Run @ 70% RPE 21/15/9 RFT of: Sit Up/Chin Up Hand Stand Walk- 10 Minutes Practicing this skill Team WOD- 16 Rounds (8 Each) of: 175 M Row/12 Box Jumps (24/20") (Score = Total…

WOD 11/2/12 C

8 Minutes of OverHead/Shoulder/Hip/Back/Ankle Mobility WU- Tabata- Squat Clean WallBall (20/14) Hang Snatch- 10 Minutes To Establish A Heavy Single Snatch Balance- 15 Minutes To Establish A Heavy Single 12 Minute AMRAP of: 7 Ring Push Up/9 K2E/12…

Rest Day 11/1/12

Free Class Sign up for our FREE WOD this Saturday at 11:30am and find out what you've been missing. This is your opportunity to check out our facility, meet our coaches and learn more about how CrossFit 718 can change your life. Space is…

WOD 10/31/12 C

5-8 Minutes of Hip/ Leg/ Back/ Shoulder/ Calves Mobility 800M S.B. Run (HBD) Sumo DeadLift- 18 Minutes To Establish A 1RM 3 RFT of: 400M Run/25 SDHP (75/45)/15 Ring Dip Check out More Photos Here!! Thanks for all your help Travis OG. The…

WOD 10/30/12

5 Minutes of Leg/ Hip/ Back/ Shoulder Mobility For Time: 200 Double Unders (10 Minute Cap) LB Squat- 12 Minutes To Establish A Heavy Single EMOM for 10 Minutes- 1 LB Squat @ 90% of above 3 Rounds of: 45 Seconds each of: HandStand Shoulder Taps;20…

WOD 10/29/12 c

5-8 Minutes of Shoulder/ Back/ leg Mobility 1 Minute Technique Row/For Time: 2K Row Press- 15 Minutes To Establish A Heavy Single Weighted Dip- 10-15 Minutes To Establish A 1RM 11/9/7/5/3 RFT of: USA K.B. Swing (2/1.5 Pood)/HSPU/C2B/K2E (15…

Rest Day 10/28/12 c

Hurricane Sandy New Updates.. In response to the weather advisories and warnings we have cancelled all classes except for the Nooner (for now). Cancellations include CrossFit Kids, and the Basics. Anyone registered should have received an…

WOD 10//27/12

Barbells for Boobs Fundraiser We raised $4,660 and are very close to our $5,000 fundraising goal! We will be doing Amazing Grace for this great cause. Starts at NOON and followed by a PaleoPotluck to celebrate our 2-year anniversary :) Team…

WOD 10/26/12 C

5 Minutes of Hip/ Back/ Shoulder Mobility 400M Farmers Walk (20x2/16kgx2) Split Jerk- 15 Minutes To A Heavy Single Bear Complex- 5 Rounds of 7 reps ea of: 1 Rep= 1 Power Clean/ 1 Front Squat/ 1 Push Press/ 1 Squat/ 1 Push Press (build to Max…

Rest Day 10/25/12

Barbell for Boobs Join us this Saturday 10/27 @ 12pm for our big event. We will be taking on "Grace" for a good cause. So far we raised over $4000 as a team, Great work! Dont forget to sign the potluck sheet to let us know what you plan…

WOD 10/24/12

5 Minutes of leg/Hip/Over Head/Back Mobility 200M Run;1 Minute Rest/400M Run Snatch- 15 Minutes To Establish A Heavy Single OHS- 10 Minutes To Establish A Heavy Single 21/15/9 RFT of: Row Calories/Ring Dip/K.B. High Pull (2/1.5 Pood)

WOD 10/23/12

5 Minutes of Leg/Hip/Calves/Back Mobility 3 Rounds of: 200M Run/15 Air Squat/10 Push Up/5 Pull Up Racked Lunge- 15 Minutes To Establish A Heavy Single 5 RFT of: 15 Total Lunges alternating (95/65)/ 30 Double Unders *For Time- 100 AB Mat Sit…

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