OUR COMMUNITY

Community is a staple in our fitness philosophy at CrossFit 718. Not only do our members enjoy semi-annual, intra-gym competitions; but they also enjoy community events such as rooftop BBQ’s, Holiday Parties, beach/field day, and much more!

WOD 09/29/17

  A2: 3 Rounds of: 12 Banded Pull Apart/ 12 Banded Face Pull/ 5 Each Alternating Lunges/ 5 Each Alternating Jump Lunges/ 5 Air Squat/ 5 Jumping Squat @ Easy Pace Compare To 08/04/17. B: Muscle-ups (Max Unbroken) 5 Minutes Warm…

WOD 09/28/17

A2: 90 Sec Air Bike ; Rest 90 Seconds A3: 2 Rounds of: 20 Seconds Bike Sprint Rest 1:30 After each round. B:4 Rounds of- 3 Minute AMRAP of: 5 C2B Pull Up/ 10 WallBall (20#-10'/14#-9')/ 15 Double Unders C1: Row 90 Seconds ; Rest 90…

WOD 09/27/17

  A3: 3 RFT of: 9 Each Alternating D.B. Power Snatch (45/25#)/ 9 T2B/ 9 Calorie Row (8/5) 5 Minutes To WU + @85% Somewhat Hard Pace (Not Sustainable); Rest 3-6 Minutes - 3 Minute Cap A2: For Quality- 20 Ring Rows @21X2;…

WOD 09/26/17

A2: 2 RFQ of: 5 Clean Liftoff/ 5 Clean Pull/ 5 Muscle Clean/ 5 Front Squat/ 5 Calorie Air Bike A3: 5 Minute AMRAP of: 250M Row (5/3)/ 6 DeadLift (45/35/15#) 5 Power Clean/ 4 Front Squat/ 3 Press (Strict)/ 2 Split Jerk **Do not…

WOD 09/25/17

A2: 2 RFQ of: 10 Banded Pull Apart/ 10 Banded Face Pull/ 10 Seated Banded Row/ 10 Sumo Banded Good Morning @ Easy pace with smooth controlled tempos; Resting as little as possible. - 5 Minute Cap A3: 3 Rounds of: 5 Each D.B. Power…

WOD 09/24/17

A2: Air Bike 90 Seconds A3: 2 Rounds of: 20 Seconds Bike Sprint A3: 3 RFQ of: 5 Strict Pull Up 10 Ring Push Up 15 Air Squat @ Easy Pace with smooth controlled tempos. B1: Bench Press (3@85/90/85%) % of heavy triple Superset with…

WOD 09/23/17

A: 2K Partner Row Switch partners every 200m. B: Partner WOD 09/23/17 For Time: 600M K.. Run (24Kg)/ 60 G2OH (95/65#)/ 600M K.B. Run/ 50 G2OH/ 600M K.B. Run/ 40 G2OH/ 600M K.B. Run @80-90% Hardest Sustainable Pace/In Teams of…

WOD 09/22/17

A2: 200M M.B. Relay= 100M M.B. Run (20/14#) @80-90% Sustainable Pace/ 100M M.B. Sprint (20/14#) @90% Very Hard Pace (Not Sustainable); Rest 3-6 Minutes B1: 2 RFQ of: 15 Banded Face Pull/ 15 Banded Pull Apart/ 5 Kipping Swing/ 5 Ring…

WOD 09/20/17

  A2: 3 RFQ of: 15 Banded Pull Apart/ 15 Seated Banded Row/ 15 Banded Good Morning @ Slow controlled pace and tempo; Rest as little as possible. A3: 3 RFQ of: 3 Power Snatch (45/35#)/ 3 Snatch Balance/ 3 Snatch Pull/ 10 Hollow…

WOD 09/19/17

  A: 3 RFQ of: 5 Clean Liftoff 5 Clean Pull 5 Muscle Clean/ 5 Front Squat 5 Calorie Air Bike B: 3 Position Clean (3/3@90%) Ground/Below The Knee/Mid-Thigh % of heaviest from 08/14/17  C: 4 RFT of: 3 G2OH (135/95) 6 Strict…

WOD 09/13/17

A1: 2 RFQ of: 15 Banded Face Pull/ 15 Banded Pull Apart/ 15 Hollow Rock 15 Superman Rock 45 Seconds Plank A2: 3 Minute AMRAP of: 10/8 Calorie Row (8/5)/ 5 Burpee Over Erg B: Snatch (2 @75% EMOM X 10 Minutes) 7 Minutes WU To 75%…

WOD 09/12/17

A: 3 RFQ of: 1 Three Position Clean (Hip/ATK/BTK)/ 3 Thruster/ 5 Each Alternating Front Racked Reverse Lunge/ 7 Good Morning/ 150M Row (5/3) @ Easy Pace, for strength movements all tempos slow and controlled. - 5 Minute Cap B: 3…

WOD 09/11/17

A2:3 RFQ of: 5 Each Single Arm Ring Row 1 Top Down 3 Position Snatch (High Hang/Above The Knee/Mid-Shin) 15 Banded Pull Apart 150M Row (5/3) B: Power Snatch + 2 Snatch Balance (1 @75% Every 90 Seconds X 7) 1 + 2, Across or building. 5…

WOD 09/10/17

A2: Air Bike (Calories) Time/Intensity/Pace 90 Seconds @50-80% Sustainable Pace; Rest 60 Seconds A3: 2 Rounds of: 20 Seconds Bike Sprint (2 Rounds for calories) @95% Very Hard Pace (Not Sustainable) Rest will vary. @100% Very Very…

WOD 09/09/17

A: 800M Indigenous Peoples Run (Time) Use a 14# M.B. B: 25' Weighted Walking Lunges (45/25#X2)/ 8 T2B 4 D.B. Power Clean C:5 Minute ARMAP of: 6 Pull Up 9 WallBall (20#-10'/14#-9') D:5 RFT of: 10/8 HRPU 10/8 Calorie Row (8/5) E:…

WOD 09/08/17

A2: Air Bike (Calories) Time/Intensity/Pace 90 Seconds @50-80% Sustainable Pace; Rest 60 Seconds A3: Air Bike (Calories) Time/Intensity/Pace 60 Seconds @90% Hard Pace (Not Sustainable); Rest 5 Minutes B1: 2 RFQ of: 21 Double Unders 5…

WOD 09/07/17

A1: Row 90 Seconds (Distance) @ Pace/Intensity/Distance @50-90% Sustainable Pace; Rest 90 Seconds A2: 2 Rounds of- 20 Second Row Sprint Max Distance (2 Rounds for distance) B: Metcon (AMRAP - Reps) 3 Minutes of: Max Reps D.B. Burpee…

WOD 09/06/17

A1: Metcon (3 Rounds for reps) 3 RFQ of: 20 Banded Pull Apart 15 Hollow Rock 10 Ring Row 150M Row (5/3) A2: Metcon (2 Rounds for reps) 2 Minutes Max Calorie Row (8/5)/ 2 Minutes Max BallSlams (20/15#) Complete 2 Minutes Max Cal Row…

WOD 09/04/17

A1:3 RFQ of: 5 Each Single Arm Ring Row/ 10 Each Alternating D.B. Power Snatch (HBD)/ 8 Each D.B. OHS/ 150M Row @ Easy pace with controlled tempos. - 6 Minute Cap A2: 2 Rounds of: 1 Top Down 3 Position Snatch (High Hang/Above The…

WOD 09/03/17

  A3: 2 Rounds of: 20 Seconds Bike Sprint (2 Rounds for calories) @95% Very Hard Pace (Not Sustainable) Rest will vary. B1: Bench Press (3/3/3) 3 Sets of 3 Building @20X1, last set should be a 3RM; Rest 90 Seconds Before B2. Superset…

WOD 09/02/17

A: Air Bike (Calories) Time/Intensity/Pace 5 Minutes @50% Sustainable Pace; Rest 3 Minutes B: Metcon (3 Rounds for reps) 3 Rounds of: Against A 5 Minute Clock: 400M Run + Max Rounds in time remaining of: 5 Box Jump Over (30/24")/ 10…