Work Out of the Day

POD 11/20/10

Thank you Team CrossFit 718 for participating in the Fun Run!! We collected over $200 for the Food Pantry @ St. Augustine.   Post times to comments      

WOD 11/19/10

Deadlift 3-3-3-3-3-3-3 Pace yourself here, we're doing seven sets of three.  Increase the load each time, even if you're only adding 2.5lb plates each time. Meghan: 3 rounds for time of: 50 K.B. Swings (M24kg/F16kg) 50 AbMat sit ups 25…

POD 11/17/10

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WOD 11/17/10

Randy For Time: 75 power snatches @ 75lbs Knees to Elbows 10 x 5 1-1-1 Max Effort Plank Post times to comments.      

WOD 11/16/10

Back Squat Back Squat 3-3-3-3-3 Find a heavy triple. "Short Kelly" 3 Rounds For Time of: 400m run 30 box jumps 30 wallballs Post time and weights to comments.

WOD 11/15/10

  Shoulder Press 5-5-5-5-5 Find a heavy 5RM "Helen" 3 rounds for time of: 400 meter run 21 KB swings 12 pullups (ring rows) How did you get started with us?  Tell us your story! Post time and weights and stories to…

WOD 11/13/10

    Front Squat 1-1-1-1-1 Go Heavy!  Find a new 1RM. Push yourself! "Annie" 50-40-30-20-10 for time of: Double-unders Abmat situps Post weights and time to comments.

WOD 11/12/10

  "Death By Pushups" With a constantly running clock, do one pushup the first minute, two the second minute, three the third, etc... until you can't fit the appropriate number of reps into the minute 3 Rounds Not For Time…

11/11/10 Rest Day!

Today is Remembrance Day and Veterans Day. So remember what they did for us, and be thankful. Also, get out there and learn a new sport, go to a yoga class, do some active recovery, or just watch some Thursday Night Football. Either way,…

WOD 11/10/10

Tomorrow is Veterans Day in the United States, and Remembrance Day in Canada, but it is a rest day for us.  So in honor/honour of our soldiers, we will be doing a memorial WOD tribute to them today.  It will be hard.  What they did was harder.…

POD 11/09/10

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WOD 11/9/10

10,000 Bicep Curls For Time Clean 5-5-5-5-5 Work up to 85% of your 1RM.  Really focus on form. Turkish Get-Up 1-1-1-1-1-1-1-1 First four: find your 1RM with a barbell. Second four: Find your 1RM with a KB or DB. Note - each weight should…

WOD 11/8/10

CrossFit Total Back Squat 1-1-1 Strict Shoulder Press 1-1-1 Deadlift 1-1-1 Three attempts at a 1RM for each.  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 11/7/10

WOD 11/7/10 Warm Up: 50 each - Air Squat / Push Up / Alternating Lunges / Sit Ups Grace: M;135 / F;65 - 30 Clean & Jerk for time (Inc.) Circuit: 30 Sec each - Box Jump / Undulating Rope / Ball Slams / SDHP / KB Swings

WOD 11/6/10

    For time: 21-15-9 of: 135# Hang Power Cleans Ring Dips Post time to comments. What's your biggest weakness?  What are you doing to make improvements?  At what do you excel, and how did you achieve…

WOD 11/5/10

  3 Rounds For Time of: 10 x 2-handed KB cleans 24kg / 16kg   10 x box jumps 24" 4 Rounds of: 1:00 Barbell Farmer's Walk 95lbs each side 1:00 Body Weight sled drag Technique Practice Skin The…