WOD 10/22/12
5 Minutes of Hip/Leg/Calves/Shoulder Mobility
3 RNFT of: 25 Air Squat/20 Sit Up/30 Seconds of: Shoulder Taps (6 Minute Cap)
Squat Clean Thruster- 15 Minutes to Establish A Heavy Single
EMOM for 10 Minutes: 3 Squat Clean Thruster (95/65)/3 C2B…
Rest Day 10/21/12
Free WOD
Sign up for our FREE class this Saturday 10/27 @ 11am. 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 limited email info@crossfit718.com to…
WOD 10/20/12
8 Minutes of Hip/ Leg/ Back/ Calve Mobility
200M Run @ 50%;1 Minute Rest/1 Mile Group Run
High Bar Squat- 2/2/2/2 80-85% + 1/1 @ 90%; 2 Minutes Rest Between Efforts (18 Minute Cap)
5 RFT of: 21 Calorie Row/6 Front Squat (155/105)
WOD 10/19/12 C
5 Minutes of Shoulder/Hip/Back Mobility
Tabata- Wall Ball (20/14)
Power Clean+ Power Jerk- 15 Minutes To Establish A Heavy Single
EMOM for 12 Minutes: 2 Power Clean + 1 Power Jerk @ 80% of Above
12 Minute AMRAP of: 12 Pull Up/9 USA K.B. Swing…
Rest Day 10/18/12 c
BarBell for Boobs
Our next team event is Saturday October 27th. Team 718 will be taking on the Benchmark "Grace" to fundraise for Breast Cancer research. Join us after the WOD as we celebrate our 2nd anniversary with a fun Potluck with the…
WOD 10/17/12 C
5 Min of Back/ Shoulder/ Hip/ Calves Mobility
WU- 6 Minute AMRAP of: 10 Burpees/20 Double Unders
DeadLift- 10 Minutes To Establish A Heavy Single
Every 30 Seconds for 8 Minutes: 1 DeadLift @ 80% of above
3 RFT of: 400m Run/30 Two Arm K.B. High…
WOD 10/16/12
5 Minutes of Hip/ Shoulder/ Chest Mobility
200M Run @ 90%;90 Seconds Rest
2 Rounds of: 1 Minute Each: Burpees/Wall Walk/Air Squat
Bench Press- 8@65%/5/5/5@75%/3/3@80% 1RM(20 Min Cap/based on 10/1/12)
5 RFT of: 12 Push Press (95/65)/9 Box Jump…
10/15/2012
5 min. of: Hips/ Back/ Calves/ Shoulder mobility
200M Run @50% 1 min. rest/ 400M Run
LBSQ: 3 sets of 5@ 70-80%, 2 Min. Rest (15 min. Cap)
Tabata: Jump Squat
21/15/9 RFT of: Ring Row/HRPU
Rest Day 10/14/12 c
Hunger For More Games 2012 - December 9th
Grab the best teammate you can find, your “District” honor is on the line. Teams of two (one guy, one girl) will battle it out on December 9th on Long Island. Get two top notch athletes to compete…
WOD 10/13/12 c
5 Minutes of Hip/Back/OH Mobility
800M S.B. Run (40/20lbs)
Over Head Squat- 15 Minutes To Establish A 1RM
12 Minute AMRAP of: 4 OHS (135/95)/ 9 C2B Pull Up
For Time: 25 S.B. Get Up (25 reps per side @ 40/20lbs)
WOD 10/12/12
5 Minutes of Hip/Shoulder/Back Mobility
3 Rounds each of: 30 Seconds on;15 Seconds rest- Hand Stand Shoulder Tap/Jump Squat
Push Press- 5/5/5/5/5 @ 70% 1RM (15 Minute Cap)
4 RFT of: 10 K.B. Goblet Squat (HAP)/9 Ring Push Up/8 T2B
Rest DayC 10/11/12 c
Beast of the East
Coach Jacinto & Heather will be competing in the Beast of the East challenge this weekend, the largest competition of its kind on the East Coast. Be sure to check them out on Facebook for live updates all weekend long.…
WOD 10/10/12
5 Minutes of Hip/ Back/ Leg/ Hip/ Ankle Mobility
3 Rounds of: 7 Plate Burpee (45/25)/20 Double Unders (9 Minute Cap)
Front Squat- 5-6 Minutes to build to 80% 1RM/Then 3/3/3/3/3 @ 80% of 1RM (18 Minute Cap/90 Seconds Rest Between Efforts)
7…
WOD 10/9/12 c
5 Minutes of Shoulder/Hip/Hamstring/Back
WU- 2 Rounds of: 200M Run/20 USSR K.B. Swing (HAP)/20 Sit Up
Split Jerk- 10 Minutes To Establish A Heavy Single
Then- 3/3/3/3/3 @ 80% Of Above (10 Minute Cap)
12 Minute AMRAP of: Row 20 Calories/25 Box…
WOD 10/8/12 C
5-8 Minutes OverHead/ Ankle/ Shoulder/ Hip Mobility
WU- 3 Rounds of: 30 seconds each- Jump Lunge/ Air Squat/ Shoulder Taps
Snatch- 20 Minutes To Establish A New 1RM
3 RFT of: 40 WallBall (20/14)/400M Run
3 Minute AMRAP of: M.B. WallBall Sit…
Rest Day 10/7/12 C
Start with the Basics
Our next Basics series will begin on October 15th. The classes will run Monday and Wednesday at 7pm for 2 weeks. We now offer our beginners series in 4 sessons!! Sign up for our FREE WOD this Saturday and check out…
WOD 10/6/12
5 Minutes Leg/Hip/Calves Mobility
WU- 200m Run @ 50%/For Time: 1 Mile Run
Axle DeadLift- 8 Minutes to a Heavy Single (neutral grip only)/8 Minutes to a Heavy Single (mixed grip)
OTM for 12 Minutes- 9 Weighted Squats (45/25)/1 Rope Climb (3 Towel…
WOD 10/5/12
5 Minutes of Shoulder/Hip/Back Mobility
WU- 9 Minute AMRAP of: 9 Squat Jumps/9 Ball Slam (20/15)/9 Lunges Each Leg (smooth and steady its just a warm up)
Push Press- 3/3/3/3/3 @ 80% 1Rm (20 Minute Cap)
15 Minute AMRAP of: 5 Push Press (115/75)/5…
Rest Day 10/4/12
Free Class
Come by this Saturday 10/6 for a FREE CrossFit class at 11:30am. This is your opportunity to meet our Coaches, check out our facility, and challenge yourself to a tough workout. Space is limited, please email: info@CrossFit718.com to…
WOD 10/3/12 c
5 Minutes of Hip/Back/Shoulder Mobility
WU- 6 Minute AMRAP of: Row 250M/20 Air Squat/5 HSPU
Hang Clean + Power Jerk- 3+2 x 5 Rounds (Max Effort/20 Minute Cap)
3 RFT of: 6 Wall Walk/12 Burpee Over Box (24/20)/24 K.B. Swings (24/16kg)
WOD 10/2/12 C
5 Minutes of Hip/Hamstring/Shoulder/Calves Mobility
WU- For Time: 400M Run/20 WallBall (20/14)/200M Run/20 WallBall
High Bar Squat- 20 Minutes to Establish a 1RM
For Time 5/4/3/2/1 reps of: Squat Clean Thruster- (165/115)/Strict Chest To Bar…
