WOD 9/12/12 c
5 Minutes Shoulder/Hip/Back Mobility
Row 500M or Run 400M
Power Jerk- 15 Minutes to Establish Heavy Single
5 RFT of: 3 Muscle Ups (band assisted scale)/9 Power Jerk (115/75)
Row 500M or Run 400M (opposite of whatever you did earlier)
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WOD 9/11/12
5 Minutes of Hip/Leg/Calve Mobility
For Time: 100 Double Unders (6 Minute Cap)
High Bar Squat- 15 Minutes to Establish a 1 Rep Max
4 Rounds of: 45 Seconds Hand Stand Shoulder Taps;20 Seconds Rest/45 Seconds Max Reps Ring Dips;20 Seconds Rest/45…
WOD 9/10/12 c
5 Minutes of Hip/Shoulder Mobility
1 Minute practice Row @ 24SPM
1k Row @ 24 SPM
Hang Power Snatch- 10@50%/10@60%/1/1/1 (Max Effort/20 Minute Cap)
20 Minute AMRAP of: 5 Plyo Push Up/10 Ring Row/15 Wall Ball (20/14)/20 Sit Up/25 SuperMan
WOD 9/10/12 c
5 Minutes of Hip/Shoulder Mobility
1 Minute practice Row @ 24SPM
1k Row @ 24 SPM
Hang Power Snatch- 10@50%/10@60%/1/1/1 (Max Effort/20 Minute Cap)
20 Minute AMRAP of: 5 Plyo Push Up/10 Ring Row/15 Wall Ball (20/14)/20 Sit Up/25 SuperMan
Rest Day 9/9/12
Free Class every Saturday
Come by on Saturday for a free CrossFit workout at 11:30am. Space is limited, so make sure to reserve your spot by emailing info@crossfit718.com. Bring a friend, get strong together.
WOD 9/9/12
5 Minutes of Hip/shoulder/Back…
WOD 9/8/12 c
5 Minutes of Hip/Back Mobility
Warm Up- 400M Run @ 60% RPE;1 Minute Rest
5 Rounds of: Sprint 40 Yards; 45 Seconds Rest
Front Squat- 10@60/10@65/8@70/8@75% 1RM;3 Minutes Rest Between Efforts
4 RFT of: 5 Stone To Shoulder (HBD)/8 Strict Chin Up/40…
WOD 9/7/12 C
2 Rounds of: 3 Min Row @ 80% RPE;3 Minutes Rest Between Rounds
5-8 Minutes of Back/Hip/Wrist Mobility
Sumo DeadLift- 15 Minutes to Establish Heavy Single
3 RFT of: 9 Sumo DeadLift @75% 1RM from above/18 Box Jumps (24/20")/1 Rope Climb
Rest Day 9/6/12
Sign up to volenteer for NY Cares Day. Team 718 will be painting NYC Public Schools for charity on October 13th.
Learn more here and please make a small contribution to the team page.
WOD 9/6/12
5 Minutes of Shoulder Mobility
Warm Up- 3…
WOD 9/5/12
5-8 Minutes of Hip/Back/Leg Mobility
1 Mile Group Run
Hang Clean- 15 Minutes to Establish Heavy Triple
12 Minute AMRAP of: 5 Hang Clean (145/95)/20 Steps Jump Lunge
Tabata- Box Jumps
WOD 9/4/12
5 Minute Shoulder/Back Mobility
Alternating Tabata- Air Squat/Row
Push Press- 15 Minutes to Establish a Heavy Triple
For Time: 40 WallBall (20/14)/12 Wall Walk/30 WallBall/9 Wall Walk/20 WallBall/6 Wall Walk
3 Minute Max Rep Sit Ups
WOD 9/3/12 C
5 Minute Leg/Hip/Back Mobility
Warm Up- Tabata Double Unders
Low Bar Squat- 10@60/ 8@65/ 6@70/ 4@80% 1RM; 3 Minutes Rest Between Efforts (20 Minute Cap)
21/15/9 RFT of: Bar Muscle Up (C2B)/K.B. Swing (2/1.5 Pood)
Rest Day 9/2/12 c
Happy Labor Day Weekend
CrossFit 718 is offering a full schedule of classes this Monday. Please make sure you register for class. Our Basics series will also
WOD 9/2/12
5 Minute Hip Back Mobility
3 Rounds of: 1 Minute Max Effort Row;90 Seconds…
WOD 9/1/12 C
5 Minutes of Hip/Back Mobility
Warm Up- 5 Rounds of: 5 Ring Dips/10 Push Up/8 each leg Lunges (8 Minute Cap)
Sumo DeadLift- 10@50%/ 8@65%/ 6@70%/ 4@75%
3 Rounds for Max Reps of: 1 Minute Push Press (95/65); 45 Seconds Rest/1 Minute Pull Up;…
WOD 8/31/12
5 Minute Shoulder Mobility
Warm Up- 3 Rounds of: 21 Unbroken DU's/15 HRPU/9 Strict K2E
Push Jerk- 15 Minutes to Heavy Double
4 Rounds of: Row 250M/15 Wall Ball (20/14)/20 Ab Mat Sit Up; 1 Minute Rest/1 Minute Max Unbroken Ring Dip; 1 Minute…
WOD 8/31/12
5 Minute Shoulder Mobility
Warm Up- 3 Rounds of: 21 Unbroken DU's/15 HRPU/9 Strict K2E
Push Jerk- 15 Minutes to Heavy Double
4 Rounds of: Row 250M/15 Wall Ball (20/14)/20 Ab Mat Sit Up; 1 Minute Rest/1 Minute Max Unbroken Ring Dip; 1 Minute…
Rest Day 8/30/12 c
BarBell for Boobs
Team 718 will be taking on one of CrossFits most famous WODs, Amazing Grace while fundraising for a great cause on Saturday October 27th. Barbells for Boobs is a non-profit breast cancer organization whose mission is…
WOD 8/29/12 c
5-8 Minutes of Over Head (Thoracic)/ Hip/ Shoulder/ Calve Mobility
200M Run; 1 Minute Rest/800M S.B. Run (40/20)
Press- 1/1/1/1/1/1/1 (Max Effort/20 Minute Cap)
21/15/9 RFT of: OHS (115/75)/T2B
WOD 8/28/12
5 Minutes of Leg/Hip Mobility
Tabata- Air Squat
HighBar Squat- 15 Minutes to Establish Heavy Double
5 RFT of: 4 Stone To Shoulder (HBD)/8 Box Jump (30/24")/16 Ball Slam (20/15)
WOD 8/28/12
5 Minutes of Leg/Hip Mobility
Tabata- Air Squat
HighBar Squat- 15 Minutes to Establish Heavy Double
5 RFT of: 4 Stone To Shoulder (HBD)/8 Box Jump (30/24")/16 Ball Slam (20/15)
WOD 8/27/12
3 Rounds of: 1 Minute Max Distance (meters) Row; 90 Seconds Rest Between Efforts
5 Minutesof Back/Leg/Shoulder Mobility
Bench Press- 15 Minutes to Heavy Double
15 Minute AMRAP of: 6 Each Pistols/6 OHS (45/25)/12 Plate Burpee (45/25)
CrossFit 718 Competition Team
***Schedule Changes***
Think you have what it takes to compete along side Iceland Annie and Rich Froning Jr.?
Well now's your chance to prove it!
CrossFit 718 is starting a Competition team for Open Sectionals 2013 and beyond. The Competition…
