WOD 4/28/12
10-15 Minutes of Sprint Drills - Forward/ Skip/ High Knees/ Butt Kick/ Forward Turn R/ Forward Turn L/ Forward Tummy/ Forward Back
3 Rounds of 1 Min each Station - Tire Stand (HBD)/ Box Jump (20")/ Burpees/ KBS (HBD)/ Rope Climb/ Double Unders/…
WOD 4/27/12 C
3 Rounds of: 100 Double Unders (6 min cap each round);60-90 seconds rest between efforts
DeadLift- 5/5/5/5/5 (Max Effort)
For Time: 7 Rounds of: 10 DeadLift (155/115)/15 HRPU
WOD 4/27/12 C
3 Rounds of: 100 Double Unders (6 min cap each round);60-90 seconds rest between efforts
DeadLift- 5/5/5/5/5 (Max Effort)
For Time: 7 Rounds of: 10 DeadLift (155/115)/15 HRPU
Rest Day 4/26/12 C
Metro Dash
We still have 4 spots open as of today, 2 girls and 2 guys for the MetroDash race on Saturday, May 12th. Let us know if you or anyone you know who would want to join our teams!
Grappling Anyone?
CrossFit 718 is thinking about starting…
WOD 4/25/12
Row 1K or Run 800M
Press- 3/3/3/3/3 @ 65% press 1RM
Push Press- 2/2/2/2/2 @ 70% 1RM
Split Jerk- 1/1/1/1/1 @ 80% 1RM
Row 1K or Run 800M
WOD 4/24/12
Tabata- Sprint
Hang Clean- 3/3/3/3/3 (Max Effort)
3 RFT of: 10 ea. Pitols/10 HSPU/250M Row/10 Box Jumps (30/24")/25 Double Unders
WOD 4/23/12 C
1K Run/70 Double Unders/1K Row (15 min cap)
Squat- 3/3/3/3/3 (50/60/65/70/75% SQ 1RM)
12 min AMRAP of: 3 Rounds of Cindy/10 G2OH (115/75)
Rest Day 4/22/12
New T-Shirt Design!
We will be ordering new T-Shirts/Tank top for the summer. We need your input on the sayings/quotes since you are the ones who will be wearing them. Time to bring your creativity to the table, whether it's witty, funny, cute…
WOD 4/21/12
1 Mile Group Run
3 Rounds of: 1 Push Press (115/75)/1 Pistol ea. Leg/3 Push Press/3 Pistols ea./2 min Max Rep Push Press/1 min each Leg Max Rep Pistols; 2 minutes rest between rounds
[youtube http://www.youtube.com/watch?v=LSXu-V6yAAY&w=400&h=233]
WOD 4/20/12
100 Double Unders for time
Power Clean - 3/3/1/1/1 Max Effort
18 Min AMRAP of 3 Power Clean @ 50%/ 12 Ring Rows/ 9 Bar Facing Burpees
Rest Day 4/19/12 C
Are you a Beginner
Sign up for the Next Basics series that will begin on 4/30. This next cycle will run Mondays and Thursdays at 7pm for 3 weeks/ 6 classes. Reserve your spot today.
Email: Info@CrossFit718.com
WOD 4/19/20
Warm Up Coaches…
WOD 4/18/12
1K Row @ 28 SPM/ 3 Min rest/ 1K Row @ 24 SPM
DeadLift - 1/1/1/1/1/1/1 Max Effort
21/15/9 RFT of Box Jumps/ K2E/ HSPU
WOD 4/17/12 C
4 Rounds of 200m Run/ Max Rep Plyo Push Up; 60 Sec rest between efforts
Jerk - 2/2/2/2/2 Max Effort (15min Cap)
2 RFT of Row 500m/ 15 Muscle Ups
WOD 4/16/12
Run 1K
Squat - 1/1/1/1/1/1/1 Max Effort (20Min Cap)
In 12 Minutes 100 Double Unders then in the remainder of time perform an AMRAP of 1 DeadLift/ 1 Power Clean/ 1 Front Squat/ 1 Push Press/ 1 Squat/ 1 Behind the head Jerk (115/75)
Run 1K
Check…
Rest Day 4/15/12
Its a Girl!!!
Gillian gave birth to a Baby Girl at 4:34 this morning. Her name is Olivia Grace Fritzsche, who weighed 8lbs 12oz and was 21 Inches Long.
Welcome to the World Mini Bean, cant wait to meet you!!
http://youtu.be/mRm0aDztPTE
WOD…
WOD 4/14/12
For Time - 1K Row/ 100 Step Lunges
Keg G2OH - 1/1/1/1/1/1/1 Max Effort
3 Rounds of 1 Min Keg Carry/ 1 Min Air Squat/ 1 Min Bear Crawl/ 1 Min Rest
WOD 4/14/12
For Time - 1K Row/ 100 Step Lunges
Keg G2OH - 1/1/1/1/1/1/1 Max Effort
3 Rounds of 1 Min Keg Carry/ 1 Min Air Squat/ 1 Min Bear Crawl/ 1 Min Rest
WOD 4/13/12
Row 500m @ 24SPM
Fran - 21/15/9 of Thrusters (95/65)/ Pull Ups
Front Squat - 10 @ 50%/ 8 @ 60%/ 4 @ 65%/ 2 @ 75%
Row 500m @ 24SPM -
Burpee Penalty for every second deviation from the first Row.
WOD 4/13/12
Row 500m @ 24SPM
Fran - 21/15/9 of Thrusters (95/65)/ Pull Ups
Front Squat - 10 @ 50%/ 8 @ 60%/ 4 @ 65%/ 2 @ 75%
Row 500m @ 24SPM -
Burpee Penalty for every second deviation from the first Row.
Rest Day 4/12/12
Donations for the Troops
I Spoke to my Big Brother Lee in Iraq this week, and he has expressed that his company could use anything that could be shipped. I want to put a care package together for our Soldiers. Food, Razors, gum, socks, anything!!…
Rest Day 4/12/12
Donations for the Troops
I Spoke to my Big Brother Lee in Iraq this week, and he has expressed that his company could use anything that could be shipped. I want to put a care package together for our Soldiers. Food, Razors, gum, socks, anything!!…
