WOD Archive | Workout of the Day - Page 4 of 179 - CrossFit 718

The “WOD” is the “workout of the day.” Each day a new WOD is posted on our website, and it’s part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

WOD 11/01/2022

A2 3 RFQ of: 5 Kip Swings/ 10 Ring Rows or 5 Pullups/ 5 Pushups B1 3 Rounds of: 3 Hang Clean High Pull (15/35/45#)/ 3 Hang Muscle Clean/ 3 Push Press/ 3 Hang Squat Clean --- Hang Clean - Build…

WOD 10/31/2022

3 RFQ of: Run To Corner and back/ 5 Jump Squats 5 Plate Floor Press(HBD) 5 Each Single Arm Ring Row B1 For Quality= 50m Run (workout pace) 10 Air Squats/ 6 Push Ups/ 2 Strict Pull ups B2 "Fred…

WOD 10/30/2022

Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint ---- "BikeErg Lactate Threshold" 10 Min…

WOD 10/29/2022

Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Band 7’s -into- 6 min AMRAP 30-sec ski 5 alternating v-ups (each side) 30ft Empty Sled Walk…

WOD 10/28/2022

Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- Crossover Symmetry or Banded 7's -into- 6 min AMRAP 30-sec single/double unders 5 Wallballs (focus…

WOD 10/27/2022

Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 30 sec Row (easy pace) 20 sec Row (mod pace) 10 sec Row (hard pace) 5 GHD’s to parallel (focus on leg extension) 10…

WOD 10/25/2022

Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hinshaw Warm Up (12-15 minutes) 2. Workout Prep 2 sets: 50m Run (workout pace) 5/4 Calorie Bike (workout pace) -rest 30…

WOD 10/24/2022

Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 20 Plate Toe Touches 5 Up Downs 10 PVC Pass Throughs 5 PVC Overhead Squats - into - 3 sets (Empty Barbell) 3 Hang…

WOD 10/26/2022

Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo -into- 3 sets: 5 Inch Worms 30-sec Knee Plank 5 Back Squats (empty bar) 2. Strength Prep Athletes will…

WOD 10/23/2022

8 Minutes Warm Up- Rope Climg/ Sled Push --- Tap check if you did it Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m…

WOD 10/22/2022

6 min AMRAP of: 5/8 Calorie Ski (5/8)/ 3-5 Bench Press (151/35/45#)/ 3-5 Deadlift @ Easy pace with smooth controlled tempos; rest as needed -- B1…

WOD 10/21/2022

3 Rounds of: 60' Sprint Down and Back/ 3 Front Squats (15/35/45#) 3 Push Press/ 3 Thrusters/ 3 Down Ups + Box Step Up (each side) Building intensity slightly each round; Rest :30-45 Seconds between…

WOD 10/20/2022

6 Minute AMRAP of: :30 Seconds Assault Bike (easy)/ :20 Seconds Assault Bike (moderate)/ 10 Seconds Assault Bike (hard)/ 5 Wall Balls (focus on arm cycling)/ 5 Worlds Greatest Stretch(each side) @…

WOD 10/19/2022

3 RFQ of: :60 Seconds Ski (3/5)/ 5 Kipping Swings/ 5 Each Alternating Single Leg V Ups 5 Clean Deadlifts (15/35/45#)/ 5 Hang Muscle Cleans/ 5 Power Cleans @50-80% Sustainable Pace; Rest as needed…

WOD 10/18/2022

6 Minute AMRAP of: :30 Seconds Row (3/5)/ :10 Seconds Handstand Hold/ 10 Kipping Swings/ 10 Plate Overhead Press (HBD)/ 10 Plate Bent Over Row @ Easy pace, with smooth controlled tempos, use a…

WOD 10/17/2022

3 RFQ of: :30 Seconds Single or Double unders/ 5 Double Dumbbell Deadlift(between feet)/ 5 Double Dumbbell Hang Snatches/ 5 Double Dumbbell Front Squats Building intensity each round @ Easy pace with…

WOD 10/14/2022

A3 Burgener Warm-up BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead…

WOD 10/13/2022

10 min AMRAP of: 1 Minute Ski (3/5)/ 3 Down Ups/ 5 Each Single Arm Dumbbell Thrusters (HBD)/ 5 Each Box Step Ups @ Easy pace with smooth controlled tempos; Rest as needed + 90 Seconds before B1 -- "Mike…

WOD 10/12/2022

A2 Air Bike 2 Minutes building intensity every :30 Seconds; Rest :60 Seconds before A 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Bike (Build…

WOD 10/11/2022

3 Rounds of: :30 Seconds Legs Only/ :30 Seconds Arms Only/ :30 Seconds Conventional Rowing Build intensity each round; Rest 30 Seconds between rounds and 90 Seconds before B1 --- 2…

WOD 10/10/2022

3 RFQ of: :30 Second Assault Bike/ 5 Kip Swings + 3 Pull Ups/ 10 Air Squats + 5 Each Alternating Box Step Up/ 10 Alternating Dumbbell Snatch (HBD) Build weight, height and intensity each round with round 3 @90% Hard But Sustainable…

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