Happy 6th Anniversary to Us!
SIX YEARS! That’s approximately 2,190 WODs held in three different locations (four, if you count our early days in Prospect Park) for hundreds of CrossFitters. We’ve planned dozens of events and raised thousands of dollars for Cancer treatment…
WOD 11/01/16
A1: Warm Up: The Dot Drill
Imagine doing the drill on hot lava, try to avoid getting singed by moving accurately and constantly.
A2: 3RFQ of:
7 K.B. Goblet Squat (24/16Kg)
8 USA K.B. Swing
200M Row @80-90% Sustainable Pace
Notes:…
WOD 10/31/16
8 Minutes of Burpee/WallBall/Double Unders Mobility (click on links for details)
A- WU- Partner 2K Row/Max Rep Burpees
Notes: In teams of 2/switch every 250M/when not rowing accumulate max reps burps/Score= total # of burpees/Compare to…
Achieving Longevity
By Reuben Pearlman
Longevity literally means a long life. As it applies to fitness and CrossFit specifically, we use it to describe performance of functional fitness over a long period of time. At CrossFit 718, focusing on longevity is about…
Athlete of the Month: November 2016
Amita Bhandari
By: Jenessa Connor
Amita is walking proof of CrossFit’s “functional fitness” and real world application. After joining the 718 community two and half years ago, Amita began feeling more capable and confident in everyday…
WOD 10/28/16
8 Minutes of Hip/Thoracic Mobility (Click links for details)
A- WU- 5 Minute AMRAP of: 12 D.B. Goblet Squat (45/25# or HBD)
10 Ring Row
8 Calorie Row (Damper 8/5)
1 WallWalk @50-80% Sustainable Pace
B- Squat- 4@50% + 3/3/3@75% of…
WOD 10/26/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A1- WU- 200M Run/250M Row @80-90% Sustainable Pace
A2- 2 RFQ of:
1 WallWalk
5 Each Alternating WallFacing Shoulder Taps
5 Push Up
5 Each Alternating Stationary Front Lunge
5…
WOD 10/25/16
8 Minutes of Back/Ankle Mobility (Click links for details)
A- WU- Tabata- USSR K.B. Swing (32/24 or 24/16 or 20/12Kg)
@80-90% Sustainble Pace
B- DeadLift- 3/3/3@90-100% of Heavy Triple From 09/20/16
@30X1; Rest As Needed -15 Minute…
WOD 10/24/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A1- WU- 800M Jog @50-80% Sustainable Pace
A2- 2 RNFT of:
10 Each Walking Lunge
10 Ring Row
15 Ab Mat Sit Up
B1- Squat- 8@50% + 4/4/4/4/4@65% of Heavy Single From 09/19/16
@41X1;…
WOD 10/23/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A1- WU- 90 Seconds of Air Bike Calories @80-90% Sustainable Pace
A2- 4 Rounds of:
20 Seconds Air Bike Sprint Max Calorie @95% Hard Pace (Not Sustainable);
2-3 Minutes Rest Between…
WOD 10/22/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A- WU- 800M Indigenous Peoples Run (20#) @Sustainable Pace (no one gets left behind!)
B- Hang Snatch (BTK)- 15 Minutes To A Challenging Single
Notes: No more than three attempts,…
WOD 10/21/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A1- WU- 3 Minutes Air Bike Calories @ 80-90% Sustainable Pace
A2- 3 Minute AMRAP of:
5 Chin Up
10 HRPU
15 Air Squat @ 80-90% Sustainable Pace
B- OH Squat- 15 Minutes To…
WOD 10/20/16
8 Minutes of Shoulder/OH Mobility (Click links for details)
A- WU- 2 RFQ of:
5 Each K.B. Bent Over Row (HBD)
5 Each K.B. Push Press
15 Double Unders or Challenging but manageable number of reps or 30 Seconds Practice
@80-90% Sustainable…
WOD 10/19/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A1- WU- 2 RNFT of:
10 Each Banded DeadBug (band at mid-foot, shoes off)
10 Banded Squat (band just above the knee) @3111
10 Each Plank Shoulder Taps
5 Ring Row @3030
A2- 3…
WOD 10/18/16
8 Minutes of Hip/Calves Mobility (Click links for details)
A1- WU- The Dot Drill- All 5 Patterns 5 X's Each
A2- 3 RFQ of:
5 Broad Jump
5 Each Jump Lunges
5 T2B @3131
5 Calorie Air Bike @80-90% Sustainable Pace
B- Clean- 15 Minutes…
WOD 10/17/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A- WU- 3 Minutes of:
3 Pull Up @3032
5 Push Up @3032
10 Air Squat @3032
5 Calories Bike @80-90% Sustainable Pace
B- Squat- 3@ 50% + 12/12 @ 70% of Heavy Single From 09/19/16
@21X1;…
WOD 10/16/16
8 Minutes of Hip/Back Mobility (Click links for details)
A1- WU- 90 Seconds Air Bike @80-90% Sustainable Pace
A2- 6 Rounds of:
10 Seconds Air Bike Sprint Calories @95% Hard Pace (Not Sustainable Pace);
2 Minutes Rest Between Efforts
B-…
WOD 10/15/16
8 Minutes of OH/Hip Mobility (Click links for details)
A1- WU- 2 Minutes Air Bike Calories @80-90% Sustainable Pace
A2- 2 RNFT of:
1 WallWalk
5 Each Prone Scorpion
5 Each Cossack Squat
1 Skin The Cat (slow @3521)
A3- The Burgener Warm…
WOD 10/14/16
8 Minutes of OH/Hip Mobility (Click links for details)
A1- WU- 400M Run @80-90% Sustainable Pace
A2- 3 Minute AMRAP of:
5 Chin Up
6 WallBall (20#-10'/14#-9' or 20/14#-Max Height)
7 Each Jumping Lunges @80-90% Sustainable Pace
B-…
WOD 10/13/16
8 Minutes Shoulder/Ankle Mobility (Click links for details)
A1- WU- 2 Rounds of: 250M Row @80-90% Sustainable Pace; 90 Seconds Rest Between Rounds
A2- 3 Minute AMRAP of: 1 WallWalk/5 Ring Row/10 Superman @80-90% Sustainable Pace
B- Press-…
WOD 10/12/16
8 Minutes of Hip/Shoulder Mobility (Click links for details)
A1- WU- 3 Minutes Bike or Row (Damper 8/5) Calories @ 80-90% Sustainable Pace
A2- 3 RNFT:
10 K.B. Goblet Squat (2/1.5 Pood)
5 Each Alternating K.B. Goblet Lunge
30 Seconds Banded…