WOD 7/17/12
5-10 minutes Hip/Leg Mobility
3 minutes of light Row/Jump Rope
6 Rounds of: 800M Run/12 Front Squats (135/95);1 minute rest between rounds (30 minute Cap)
Tabata- Hand Release Push Ups
Tabata- Box Jumps
Towels
Hey there YOU!! Bring back my…
WOD 7/16/12 c
5 minutes Hip/Back/Shoulder Mobility
400M Run @ 80% RPE
Power Clean- 15 minutes to build up to a heavy triple
On The Minute for 6 minutes: 6 Unbroken C2B Pull Up (sub Muscle Up)
Alternating each minute for 12 minutes- Max Reps Double Unders/Max…
Rest Day 7/15/12
Free WOD
Come by and give CrossFit a try!! Saturday 7/21/12 at 10:30am we will be offering a free class to anyone interested in our program. Please reserve a spot by emailing info@CrossFit718.com
Rewards
You can earn $25 in rewards points…
WOD 7/14/12 c
5 min Hip/Shoulder Mobility
2K Row
Power Clean & Push Jerk- 1/1/1 (Max Effort/15 minute Cap)
Grace= 30 RFT of: Clean & Jerk (135/95)
For Time: 50 Ball Slams/10 Broad Jumps/40 Ball Slams/10 Broad Jumps/30 Ball Slams/ 10 Broad Jumps
WOD 7/13/12 c
10 minute Warm Up- Coaches Choice
Split Snatch- 3/3/3/3 (Max Effort/20 minute Cap)
Mary= 20 Minute AMRAP of: 5 HSPU/10 Pistols (5 ea alternating)/15 Pull Up
Rest Day 7/12/12
CrossFit Games 2012
Tune into ESPN3 this weekend to watch the 2012 CrossFit Games! Be sure to look out for the masters division, Coach Jacinto will be competing this year. Or you can follow along on their website, where they will be…
WOD 7/11/12 c
Ponies
A Movie Mike B ( One of our very own Athletes) wrote, based on his off-Broadway play is opening in the Village this Friday the 13th at Cinema Village on 12th Street b/t University and Broadway.
You can view the trailer here, and here’s…
WOD 7/10/12
5 minutes Hip/Shoulder Mobility
1 Mile M.B. Run (20/14)
Bench Press- 5/5/5/5/5 (Max Effort/20 minute cap)
21/15/9 RFT of: Power Clean (95/65)/HRPU/Weighted Sit Up (45/25)
WOD 7/9/12
5-10 minutes Hip/Back Mobility
5 Minute AMRAP of: 50 Jacks/50 ea. Mountain Climbers/50 ea. Flutter Kicks
DeadLift- 3/3/3 (Max Effort/12 min cap)
Christine= 3 RFT of: 500M Row/12 DeadLift (BW/.75%BW)/21 Box Jumps (20")
Rest Day 7/8/12 C
Schedule Changes
Please look at the schedule this week very carefully. A number of classes have been cancelled. Friday the 13th we wont have any evening classes at all. Mobility has been removed this weekend as well. Sorry for any inconvenience!
WOD…
WOD 7/7/12
10 minute Hip/Shoulder mobility
For Time: 2k Row or 1 Mile Run/150 Double Unders/50 Burpees/Row 1k or 800M Run/100 Double Unders/35 Burpees/ Row 500M or 400M Run/50 Double Unders/20 Burpees
WOD 7/6/12 c
Warm Up- 5 minute AMRAP of: 50 Double Unders/50 Air Squats
5 minutes Hip/Shoulder mobility
Power Snatch- 3/3/3 @ 50% 1rm + 1/1/1 (ME)
15 minute AMRAP of: 10 Wall Ball (20/14)/ 15 Ring Dip/ 200M Run
Rest Day 7/5/12
CrossFit Basics
Our next beginners series will start on July 23rd. Coach Jacinto Bonilla will be hosting the classes on Mondays and Thursdays at 7pm, for 3 weeks. Please contact info@CrossFit718.com to reserve a spot.
Free WOD
Ready to…
WOD 7/4/12 c
Happy Independence Day!JOSHFor time:21 Overhead Squat (95/65)42 Pull Ups15 Overhead Squat30 Pull Ups9 Overhead Squat18 Pull Ups Courtesy of CrossFit Inc. *SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi,…
WOD 7/3/12 c
Row 3 minutes @ 90%
5 minutes Hip/Shoulder Mobility
Clean & Jerk- 1/1/1 (Max Effort)
For Time: 5 Clean & Jerk (145/105)/1 Rope Climb/4 C&J/1 Rope Climb/3 C&J/1 Rope Climb/2 C&J/1 Rope Climb/1 C&J/1 Rope Climb
WOD 7/2/12 c
1K Row
5 Minutes Hip/Shoulder Mobility
Thruster- 3/3/3/ (Max Effort)
20 Minute AMRAP of: 10 Burpee Box Jump/15 KB Swing (24/16kg)/20 Sit Up
Summer Special
1 Month of Unlimited Classes for only $187.00. Buy Online today! Offer expires…
Rest Day 7/1/12
2nd Annual CrossFit Beach WOD
It is time for our Beach WOD! I would like to get the team down to Manhattan Beach on July 29th for a BBQ/ Pot Luck with friends. If you think you can make it please post to the blog today!!
Check out the pics…
WOD 6/30/12 c
5-10 Minutes Hip/Shoulder Mobility
Row 3 min @ 90% RPE
5 Minutes of: Snatch Practice
Isabel= 30 RFT of: Snatch (135/95;scale as needed)
21/15/9 RFT of: HRPU/Pistols each leg
WOD 6/29/12 C
5 Minutes Hip Mobility
400M Run
Descending Ladder 10-1 reps of: Chest To Bar Pull Ups/Box Jump (30/24")/GHD Sit Ups (30 min Cap)
750M Row
Rest Day 6/28/12
Magic Coconut Bars
Everyone LOVED the PALEO Coco Bars Tina made at the Pot luck. So I asked her to share the recipe. It has aslo been added to our Paleo Recipe page.
Makes 16 bars
Crust:
½ cup blanched almond flour
¼ cup coconut flour
¾…
WOD 6/27/12 C
5 Minutes Hip/Back Mobility
400M Run
DeadLift- 5/5/5 (Max Effort)
3 RFT of: 25 Burpees/10 DeadLift (225/135)
