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 1/19/11

75 Walking Lunges each leg + 5 minutes of Foam Rolling Deadlift- 5/5/5/5/5 Wall Ball Tabata

WOD 1/18/11

100 Air Squat for time + Samson Stretch Squat- 5/5/5/5/5 + Pigeon Pose + 3 minutes rest Sand Bag Shuttle Run 30 sec on 15 off X 10 Rds + 3 minutes rest 3 RFT of: 15 each Sand Bag Shouldering/15 Push Ups

WOD 01/17/11

5 RNFT of- 10 Ring Rows/10 each Lateral Wall Ball Shots 5 minutes of Push Jerk Practice Push Jerk- 3/3/3/3/3 Row 1k @ 15 SPM

WOD 01/15/11

AMRAP in 3 minutes of Double Unders 50 Sit Throughs/Mt. Climbers/Flutter Kicks 7 RFT of 7 each OHS (95lbs/65lbs)/Toes To Bar Come down from 11 - 4 today and celebrate our Grand Re-Opening!! Free workouts at 11:45 & 12:45

WOD 01/14/11

3 RFT of: 20 each- Air Squat/Squat Jump 10 each- Lunge/ Jump Lunge + Sumo Stretch/Samson/Instep Stretch- 30 seconds each X 2 3 minutes of Clean Practice 3 minutes of Ring Dip Practice Elizabeth- 21/15/9 RFT of: Clean 135/ Ring Dips Upward…

Rest Day 01/13/11

CrossFit 718's Fran [youtube=http://www.youtube.com/watch?v=PGh_G_LDA70&fs=1&hl=en_US]  

WOD 01/12/11

9 min Light Jog + 2 min rest 6 RNFT of 5 Push UP 5 Air Squat 5 Sit UP + 3 min rest + PVC Dislocate 2 min Pull Up Practice 3 min Thruster Practice FRAN- 21/15/9 RFT of: Thrusters (M;95lbs/F;65lbs)/Pull Ups        …

The CrossFit 718 February Paleo Challenge!

Alright, some of you have heard through the grapevine that in February we'll be hosting a Paleo Diet challenge for any and all members interested in dropping some excess body fat and getting stronger. In preparation for this event, I would…

WOD 01/11/11

Five rounds for time of: 10 Wall climbs 10 Toes to bar 20 Box jumps, 24" box courtesy of CrossFit Inc.

The Grand Re-Opening 01/15/11

Please join us January 15th at 11am for more fun!! Let us celebrate the Grand Re-Opening of CrossFit 718 in its NEW BOX.. 712 Fifth Avenue Brooklyn, NY 11215 FREE WOD's @ 11:45 & 12:45 Social 2-4pm There will be light refreshments and…

WOD 01/10/11

3 min AMRAP Double Unders Burgener Warm UP/Skill Transfer Exercise/PVC Dislocate 5 min Clean and Jerk Practice Clean and Jerk- 1/1/1/1/1 (15 min cap) 5 Rounds of Cindy/1 Clean and Jerk (65-85%1RM) + 4 Rounds of Cindy/2 Clean and Jerk (65-85%1RM)…

Rest Day 01/09/11

POW (Photos of the Week)

WOD 01/08/11

2KM Row @ 15SPM + Sumo Stretch 1 min AMRAP Air Squat Run 3 Laps around the block then Front Squat BodyWeight 9 Reps Run 2 Laps around the block then Front Squat BodyWeight 7 Reps Run 1 Laps around the block then Front Squat Body Weight…

WOD 01/07/11

3 RFT of 10 M.B. Clean/ 10 Burpees/ 250M Rowing 40 Barbell DeadLift/ 30 Barbell Clean/ 20 Barbell Strict Press (MOD) LINDA- 10-1 Descending Ladder of: Deadlift: 1 12 body weight/Clean: 34 body weight/Strict Press : 34 body weight Set up two…

Rest Day

Here are some awesome shots from our Opening Day Event..... Thank you for joining us !! Supplemental WOD- Row 500 meters at 28SPM or less x 3 with 1 minute rest after each round 5 minutes of Pistol practice 5 minutes of HSPU practice 10…

WOD 01/05/11

3 minutes of Double Under Practice 10 Minutes Rope Climb Practice (partial ascents only!) 10 Minutes Tire Flip Practice AMRAP in 20 minutes of 1 minute each Rope Climb 10' Target/ Undulating Rope/ Tire Flip/ Box Jump/Double Unders …

WOD 01/04/11

10 PVC Dislocate + 20 Push UP 20 Pull UP 20 Strict Barbell Press 5 minutes of  KB Snatch Practice 10 PVC Dislocate AMRAP in 5 minutes of: KB Snatch (5 Ring Dip Penalty every time KB touches the ground) 7 RFT of : 6 WallBall 6 Ring Rows 3…

WOD 01/03/11

50 Air Squats for time + Sumo Stretch 30 seconds + Instep Stretch 30 seconds each Squat- 3/3/3/3/3 5 RFT of: 5 Squat (Heavy but doable) 15 Knees to Elbows Tabata- Double Unders 3 RFT of Row 250M Max Effort Plank Max Effort 30 seconds rest…

WOD 01/02/11

"Opening Day WOD" 5 RFT of: 6 Thrusters (M95lbs/F65lbs) 10 Pull Ups 12 Burpees 20 AbMat Sit Ups

WOD 01/01/11

Row 500 meters x 3 with 1 minute rest after each round 5 minutes of Pistol practice 5 minutes of HSPU practice 10 minutes of Muscle Up practice ANNIE- 50-40-30-20 and 10 rep RFT of: Double-unders/Sit-ups