WOD 3/6/12
3 rounds of: Row- 3 minutes; 90 seconds
1 Power Clean every 30 seconds for 12 minutes (HBD)
1 Hand Stand Push Up every 30 seconds
3 rnft of: 20 Unbroken DU/10 GHD Ham Curl
WOD 3/5/12
Run 800M @ 75% RPE
6 RNFT of: 20 Double Unders/Max effort: Strict Press (95/65)
200 Walking Lunge- slow & steady
Tabata- Lateral Wall Slams (15/20lbs)
Rest Day 3/4/12
CrossFit Open WEEK 5
I would like to gather Team 718 on Saturday March 24th to complete the 5th week of the Open together! The WOD will start at 11am and continue until the last person gets to go. I look forward to celebrating our success…
WOD 3/3/12
Warm Up- Coaches Choice
Tyler= 5 RFT of: 7 Muscle Up's/21 SDHP (95/65)
[youtube http://www.youtube.com/watch?v=4OQLvOMnijA?rel=0&w=300&h=182]
WOD 3/2/12
Open Sectional WOD #2
AMRAP in 10 min of: 30 Snatch (75/45)/30 Snatch (135/75)/30 Snatch (165/100)/Max Rep Snatch (210/120)
Rest Day 3/1/12
FREE CrossFit Class!
Come in this Saturday 3/3 for a FREE WOD at 11:30am. See what CrossFit 718 is all about!!! Space is limited please reserve your spot today.
Email: info@Crossfit718.com
New Events Coming up:
The PaintBall event has…
WOD 2/29/12
5 rounds of 200M Row; 1minute rest between efforts
Tabata- Ring Row
Bent Row- 3/3/3 (Max Effort)
Floor Press- 5/5/5/5/5 each side (HBD)
Rock Climbing on 4/14
If anyone is interested please post on the blog or let me know in the office. $45 per…
WOD 2/28/12
For Time: 400M Run/100 Jump Lunge/400M Run
Box Squat- 3/3/3 (65/75/80%1Rm)
Push Press- 3/3/3 (Max Effort)
Upcoming Event
We are setting up Rock Climbing at Brooklyn Boulders on April 14, we need a head count ASAP and the money for a deposit…
WOD 2/27/12
1 Lap around the block
3 RFT of: Row 1K/50 Thrusters(45lbs)/30 Pull Ups
If time permits: Axel DeadLift- 3/3/3 (Max Effort)
Rest Day 2/26/12
800M Run @ 80% RPE
21/15/9 RFT of: Power Clean (95/65)/M.B. Push Up/Double Unders
Plank- 8 min Total (20 crunches every break in posture)
WOD 2/25/12
For Time: 100 Jacks
For Time: 50 Squats (75/45)/5 Rope Climb/40 Squats (75/45)/4 Rope Climb/30 Squats (75/45)/3 Rope Climb/20 Squats (75/45)/2 Rope Climb/10 Squats (75/45)/1 Rope Climb
Axel Clean and Jerk- 3/3/3 (Max Effort)
WOD 2/24/12
Open Sectional WOD #1
7 min AMRAP of: Burpee
(This workout begins from the standing position. The athlete will move from flat on the ground to touching an object 6 inches above their max reach. Score is total reps completed.)
Rest Day 2/23/12
The Basics Starts Next Week!!
Coach Jacinto will host the next beginners series and it starts on 2/27. It will run Mondays and Thursdays at 7pm for 3 weeks/6 Classes. If you are ready to change your life, the time is now. There are only…
WOD 2/22/12
4 Rounds of: Run 200M; 1minute rest between efforts
Over Head Squat- 3/3/3 (Max Effort)
Sots Press- 5/5/5 (Max Effort)
4 RFT of: 7 Power Snatch (75/45)/7 GHD Sit UPs
WOD 2/21/12
3 min Double Under Practice
Muscle Up- 1/1/1/1/1 (C2B/Ring Dip)
Dead Hang to Inverted Hold (T2B)- 1/1/1/1/1/1/1/1/1/1
Bent Row- 3/3/3/3/3 (135/95)
Good Morning- 3/3/3/3/3 (135/95)
WOD 2/20/12
3 Rounds of: Run 400M; 90 seconds rest between efforts
Clean and Jerk- 1/1/1/1/1 (Max Effort)
7 RFT of: 7 Front Squats (135/95)/7 Ring Rows
Rest Day 2/19/12
The Basics
Our Next Basics cycle starts February 27th. This Series will run Mondays and Thursdays at 7pm for 3 weeks/ 6 Classes with Coach Jacinto. Sign up today, there is still space available.
Email: info@CrossFit718.com to reserve your…
WOD 2/18/12
WU- 3 RNFT of: 10 Games Standard Push UP/10 Gymnast Squat (wall squats)/10 Strict T2B/10 GHD Back Extensions
Push Press- 2/2/2/2/2 (Max Effort)
2 Rounds of: Row 1k (hold splits to within 5 seconds of each other); 4 min rest between efforts
[youtube…
WOD 2/17/12
Run 800M @ 80% RPE
Front Squat- 3/3/3/1/1
3 RFT of: 10 Power Clean (145/105)/50 Double Unders
Death By: Ring Dip
Rest Day 2/16/12
Upcoming Events!
If you haven't noticed we added an Event column to our blog, here you can see what kind of social and competitive events we have going on at 718!
The first social event is PaintBall-ing which will happen on March 17th from…
WOD 2/15/12
For Time: 200 Double Unders (12 minute cap)
Half Get Up- 10/10/10/10/10 each (HBD)
DeadLift- 1/1/1/1/1/1/1 (Max Effort)
Tabata- Wall Ball (20/14)
