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!

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WOD 12/13/18

A2: 3 Rounds of: 150M Row (5/3) 3 Scap Pull Up 3 Kipping Swing 3 Chin Up 10 Second Active Hang B: EMOM 10 of: Minute 1=1-2 Bar Muscle Up 3-4 C2B Pull Up 5-8 Pull Up Minute 2=10/8 Calorie Row (8/5) C2: For…

WOD 12/12/18

A2: 6 Minute AMRAP of: 30' Walking Lunges 21 Double Unders 5 Burpees Broad Jump 5/3 Strict Chin Up B: Push Press (12 Minutes To A Heavy 8 + 8/8@90%) C: Hang Power Clean (Heavy Triple + 3/3@90%) D:…

WOD 12/11/18

A2: AMRAP 5 of: 10/8 Calorie Air Bike 10 Air Squat 5 Each Alternating Lunges 5 Deck Squat B: Hang Power Snatch (12 Minutes To A Heavy Triple + 3/3@90%) Quickly build to a heavy triple from above the knee + 3/3@90%;…

WOD 12/10/18

A2: Ski - 2 Minutes @50-90% Sustainable Pace; Rest 60 Seconds B: 2 Minutes Max Rounds of: 8 BallSlam (20/15#) 4 Each Alternating D.B. Power Snatch (50/35#) C: 5 Minute AMRAP of: 12 M.B. Clean (20#/14#) 18/15…

WOD 12/09/18

A2:3 Rounds of: 30 Seconds Max Reps Double Unders 15 Banded Row @2121 10 Goblet Squat @21X1 (24/16Kg) 10 USSR K.B. Swing B: Snatch Push Press (8 Minutes To A Heavy 5 + 5/5@90%) Snatch Grip Push Press (BTN)= C:…

WOD 12/08/18

A2: 6 Minute AMRAP of: 20 Seconds Max Reps Jingle Jangles 5 No Jump Burpee 5 WallBall (20#/14#-Max Height) 5 Deck Squat B2: Partner WOD 12/08/18= 5 RFT of: 7 Front Squat (155/115#) 14 C2B Pull Up 21 Calorie…

WOD 12/07/18

A2: 3 RFQ of: 150M Row (5/3) 15 Banded Pull Apart @2121 10 RNT OHS @2121 5 Power Snatch (45/35#) 5 Kang Squat @3131 B: Muscle Snatch (8-12 Minutes To A Heavy 5 + 5@90%) Build up heavy without missing + 5 @90%; Rest…

WOD 12/06/18

A2: Metcon (3 Rounds for reps) 3 RFQ of: 15/12 Calorie Ski (8/5)/ 1 WallWalk/ 5 Wall Facing Scap Handstand Push Up/ 5 Each Wall Facing Shoulder Taps/ 5 Each Lateral Box Step Up (30/24")/ 5 Each Pistol Negative B: Handstand…

12/03/18

A2: 3 Rounds of: 45 Seconds Ski Distance (5/3) 3 Snatch Pull (45/35#) 3 BTK HP Sn 5 Kang Squat 30 Seconds Ring FLR B: Hang Power Snatch (12 Minutes To A Heavy Triple + 3/3@90%) **From Below The Knee C:…

WOD 12/02/18

A2: 6 Minute AMRAP of: 12/10 Calorie Ski (8/5) 12 USSR K.B. Swing (24/16Kg) 1 WallWalk 5 Each Alternating Wall Facing Handstand Hip Tap 3 Depth Drop (24/20") Minimum prerequisite for Depth Drop is a Back Squat of 100% BW= if you…

WOD 12/01/18

A2: 6 Minute AMRAP of: 100M Jog 100M Sprint 15 Air Squat 10 Ring Row 1 WallWalk Jog @80% Sustain Sprint @90% Hard Pace B: Partner WOD #1 (12/01/18)= 30 Minute AMRAP of: 1K Partner Row (5/3) 20 HSPU 30 USA K.B.…

Athlete of the Month: December 2018

Joe Burkard Sometimes you have to do something a little crazy to change your life for the better – just ask Joe Burkard. He’d heard people compare CrossFit to an addiction or cult, but he was willing to take the risk if it meant getting…

When to Modify or Scale Your WOD

By: Coach Iz &  Jenessa Connor  We tell beginners that one of the best things about CrossFit is that anybody, regardless of their ability or experience, can do it. But sometimes veteran athletes who are used to Rx-ing their WODs need…

WOD 11/30/18

A2: 3 RFQ of: 10/8 Calorie Ski (8/5) 1 Kick Up To Handstand 20 Seconds Handstand Hold 3 Kipping HSPU 1 Handstand Negative (5 Seconds down) A3: Handstand Walk (7 Minutes Max TUT) B1: Power Clean (6 Minutes…

WOD 11/29/18

A2: Row 90 Seconds @50-90% Sustainable Pace; Rest 90 Seconds A3: 20 Seconds Row Sprint @90-95% Very Hard Pace (Not Sustaiinable) EOMOM X 4 Rounds B: Snatch (3 EMOM X 10 Minutes) C: Clean (3 EMOM X 10 Minutes) D:…

WOD 11/28/18

A2: 6 Minute AMRAP of: 10/8 Ring Push Up 250M Row (5/3)/ 10 Ring Row 150/100M Ski (5/3) B: Split Jerk (1/1/1 @90%) **From The Rack C: Bench Press (1/1/1@90%) D: Weighted Pull-ups (1/1/1…

WOD 11/27/18

A2: 400M Run For Time **Use a 20/14# M.B. A3: 3 RFQ of: 1 WallWalk 5 Each Alternating Handstand Hip Taps 1 HS Negative (5 Seconds down) 10 Each OH Lunge (45/25#) B2: 4 RFT of: 12/10 HSPU 20/15 Calorie…

WOD 11/26/18

A2: 3 Rounds of: 250/200M Row (5/3) 5 Each D.B. Power Snatch (50/35#) 5 Each D.B. Hang Power Clean + Shoulder To Overhead 5-10 Rower Pike Up B: 1 Snatch + 2 OHS (3 Sets of 1 + 2 @90%) C: Clean and Jerk (3 Sets…

WOD 11/25/18

A2: 2 RFQ of: 15 Banded Face Pull 5 Kipping Swing 3 Kipping C2B 20 Second Active Hang 3 Kipping Dip 10 Seconds Support Hold B: Bar Muscle-ups (2 X Max Unbroken) 2 Sets of Max UB Reps @10X1; 60-120 Seconds rest between…

WOD 11/24/18

A2: Junk Yard Dogs (5-6 Minutes Max Reps) B - Partner WOD 20 Minute AMRAP of: 10 T2B 6 Each Alternating D.B. Hang Power Clean + Jerk (50/35#)/ 14/12 Calorie Row (8/5) In teams of 2/Both partners working at a time/While…