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!
A: 3 RFQ of:
5 Alternating Shoulder Taps
5 D.B. Goblet Squat (HBD)
10 Hollow Rocks
B: EOMOM X 16 Minutes-
3 Front Squat (32X1)
25' Handstand Walk
L-Sit 30 Seconds
For Front Squat, start with the bar on the ground…
20 Each Lateral Banded Monster Walk
30 Banded Squats @2211
A2: 4 Rounds of:
10 Each K.B. Goblet Reverse Lunge
5 Each K.B. Single Arm Thruster
5 Each K.B. Wind Mill
B: Overhead Squat - 5 @50-65% EMOM X 6
Building up heavy…
300 Air Squats
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June…
A: 6 Minutes Max Calorie Air Bike
In teams of 2/One bike per team/Partition as needed/Score=Total Calories.
B: Partner WOD 05/27/17=
4 Rounds of:
60 Seconds Max Reps Thruster (95/65#); 60 Seconds Rest/
60 Seconds Max Reps Power Clean;…
CrossFit 718 - A - CrossFit WODA1: Metcon (3 Rounds for reps)3 RFQ of:
8 Each Renegade Row/
8 Each Floor Press/
8 Each 1 Arm Suitcase DeadliftTry to go a little heavier than 05/19 if possible @21X1; Resting as needed.
-3 Minute Cap
It's time to get your team together to Throwdown. We are inviting Athletes from all over the city to join us for a summer sizzler that will knock your shirts off. We look forward to a tough competition.
Here are the details:
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 + Complete remainder of 400M Run
B: 10-15 Minutes of Skill Work:
A: Partner WOD
150 Calorie Bike For Time
In Teams of 3-5/only 1 partner working at a time/partition as needed/Score= Time for 150 Calories.
-8 Minute Cap
B: Partner WOD 2-
2k Row (5/3)
80 Single Arm K.B. Thruster (20/12Kg)
A1: Ready To Run Series
VIDEO 1: https://www.youtube.com/watch?v=Gyh5Z...
VIDEO 2: https://www.youtube.com/watch?v=EOJPK...
VIDEO 3: https://www.youtube.com/watch?v=K4t9O...
VIDEO 4: https://www.youtube.com/watch?v=NWv5B...
A1: Air Bike - 90 Seconds
A2: 3 Rounds of:
30 Seconds Air Bike Sprint Calories @90% Hard Pace
3 Rounds of:
30 Seconds Air Bike Sprint Calories @90% Hard Pace; 60 Seconds Rest +
3 Minutes AMRAP of:
10 Each Reverse Lunges
A: Partner WOD 1
5 Minute AMRAP of:
12 Box Jump (24/20")
35 Double Unders
In teams of 2/partners will alternate movements/partner A will complete 12 BJ, then partner B will complete 12 BJ/ Then partner A will complete 35 DU's, followed…