Work Out of the Day

WOD 07/04/17

CrossFit 718 - A - CrossFit WODA1: Warm-up (No Measure)5 Minutes of: HSPU/Pull Up Mobility= https://www.youtube.com/watch?v=TuXxwQfBdu8 or: Thruster /Pull Up Mobility= https://www.youtube.com/watch?v=1KNZsE0RSzYA2: Metcon (2 Rounds for reps)2…

WOD 06/30/17

Announcements**CrossFit 718 will be CLOSED this weekend. 7/1 & 7/2** Please take a close look at the schedule for NEXT week, the schedule has changed for the holidays. Be sure to register for class. CrossFit 718 - A - CrossFit WODA1: Metcon…

WOD 06/29/17

Announcements**CrossFit 718 will be CLOSED this weekend. 7/1 & 7/2** Please take a close look at the schedule for NEXT week, the schedule has changed for the holidays. Be sure to register for class. CrossFit 718 - A - CrossFit WODA: Metcon…

WOD 06/28/17

Announcements**CrossFit 718 will be CLOSED this weekend. 7/1 & 7/2** Please take a close look at the schedule for NEXT week, the schedule has changed for the holidays. Be sure to register for class. CrossFit 718 - A - CrossFit WODA1: Warm-up…

WOD 06/27/17

Announcements**CrossFit 718 will be CLOSED this weekend. 7/1 & 7/2** Please take a close look at the schedule for NEXT week, the schedule has changed for the holidays. Be sure to register for class. CrossFit 718 - A - CrossFit WODA1: Warm-up…

WOD 06/26/17

Announcements**CrossFit 718 will be CLOSED this weekend. 7/1 & 7/2** Please take a close look at the schedule for NEXT week, the schedule has changed for the holidays. Be sure to register for class. CrossFit 718 - A - CrossFit WODA: Metcon…

06/25/17

A: 5 Minute AMRAP of: 15 Banded Pull Apart 100M Row (4/2) 10 Each Alternating WallFacing Shoulder Taps B1: Hang Power Snatch - Build To A Challenging Set of 4 B2: 18/15/12 RFT of: Hang Power Snatch (95/65#) T2B Bike Calories; 12…

WOD 06/24/17

A: Cory  - For Time For Time: 200 Double Unders B: Partner Tambot - For Time Partner Tambot= For Time: (135/95) 10 Power Clean + Jerk /5 Rounds of Cindy 8 Power Clean + Jerk/4 Rounds of Cindy 6 Power Clean + Jerk/3 Rounds of Cindy 4…

WOD 06/23/17

A1: 3 RFQ of: 10 Each Alternating D.B. Floor Press With Glute Bridge 10 Each Alternating D.B. Bent Over Row 10 Paces Each Alternating Death March   A2: 3 MinutesAMRAP of: 5 Push Press (95/65#) 10 Pendlay Row 15 AbMat Sit Ups B:…

WOD 06/21/17

A3: 3 RFQ of: 250M Row (5/3) 10 Shoulder Press (45/35#) 10 Bent Over Row 10 Front Squat B: Weighted Dip - 5 @ 80/90/95% Max or sets accross C: Shoulder Press - 5@70 + 5/5@80 + 5/5/5@90% of TM + 10#   D: Every 210 Seconds…

WOD 06/18/17

A1: Jog -600M A2: 3 RFQ of: 5 Each Single Arm Ring Row 7 Each Single Arm D.B. Push Press (45/25#) 15 GHD Hip Extension B: Push Jerk - Find A Challenging Double **From the rack**; Build up heavy without missing; Rest 3 Minutes Before…

WOD 06/17/17

A: 5 Minutes of: Ready To Run Series! VIDEO 1: https://www.youtube.com/watch?v=Gyh5ZCLbSSk VIDEO 2: https://www.youtube.com/watch?v=EOJPKu7DUfU VIDEO 3: https://www.youtube.com/watch?v=K4t9OEYoZco VIDEO 4: https://www.youtube.com/watch?v=NWv5BkxWceg VIDEO…

WOD 06/16/17

A1: 3 RFQ of: 10 Each Alternating D.B. Floor Press With Glute Bridge 10 Each Alternating D.B. Bent Over Row 10 Paces Each Alternating Death March A2: 4 Minute AMRAP of: Curtis P's B: Bench Press - 5@75 + 5/5@85 + 5/5/5@95% TM + 5# C:…

WOD 06/15/17

A: 3 RFQ of: 20 Banded Pull Apart 15 BallSlam (20/15#) 10 Hollow Rock 150M Row (5/3) B1: Power Snatch (12 Mintutes To A Challenging Set of 4) Build up quickly without missing, touch and go reps; rest as needed. B2: 3 RFT of: 12…

WOD 06/14/17

A2: 2 RFQ of: 20 Band Push Down 20 Supine Pull Apart 20 Face Pull A3:2 RFT of: 200M Row (5/3) 15 Shoulder Press (45/35#) 8 Strict Chin Up B: Weighted Dip - 5/5/5 @85% Max or sets accross C: Shoulder Press - 5@75 + 5/5@85 +…

WOD 06/13/17

A2: Acceleration Wall Drill March- 5 Each 1,2 Switch- 5 Each 1,2,3 Switch- 5 Each 10 Second Rapid Fire A3: 3 Rounds of:400M Run= Sprint First 10 Seconds @95-100% Very Hard Pace/Complete remainder of 400M Run B: 8 Minute AMRAP of: 3…

WOD 06/11/17

A: Tabata- WallBall   B1: Power Clean + Power Jerk - 10 Minutes To A Challenging Triple Use B1 as a warm up for B2. B2: Death By Power Clean + Power Jerk Complete 1 Rep the first minute, 2 reps the second, continue in this fashion…

WOD 06/10/17

A: 1 Mile Run For Time B: Partner WOD 24 Minute AMRAP of: 20 HRPU 20 Ring Row 20 Anchored Sit Up Plank In Teams of 4/Partners will complete 20 reps at each station (except for plank)/Only 1 partner working at a station/rotate as a…