WOD Archive | Workout of the Day - Page 118 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 9/5/13

8 Minutes of Back/Calf/Ankle/Hip Mobility A- WU- Dot Drill (all five patterns) + 2/2 (18/24") Depth Drop + 2/2/2/2/2 Depth Jump (24/18" to max height vertical jump) + 2/2/2/2/2 Rebounding Depth Jump (24-24/30-30") - 9 Minute Cap B- DeadLift…

WOD 9/4/13

7 Minutes of Ankle/Calf/Hip/Back/Mobility A- WU- 200M Run @ 80% RPE + 5 Minutes of: Acceleration Wall Drill + 5 Minutes of: Partner Banded Sprints B- Hang Squat Clean- 10 Minutes To A Challenging Double C- Bulgarian Split Squat D.B.…

WOD 9/3/13

6-8 Minutes of Shoulder/Wrist/Lat/Pec/OH Mobility A- 5 Minute AMRAP of: 5 Box Jump (30/24")/2 HSPU/5 T2B B- Split or Squat Jerk- 12 Minutes To A Heavy Double + 2 EMOM For 6 Minutes @ 85% Of Above C- Press- 8 Minutes To A Heavy Triple…

WOD 9/2/13

7 Minutes of Hip/Back/Ankle/Wrist Mobility A- Wu- 3 Minutes of Double or Triple Unders B- Hotshots 19= 6 RFT of: 30 Air Squats/19 Power Clean (135/95)/7 Strict Pull up/400M Run C- For Time- 100each Hollow Rocks/Supermans

WOD 8/31/13

5 Minutes of Calf/Ankle/Hip/Back/Leg Mobility A- WU- 10 Rounds of: Partner Jingle Jangles; 30 Seconds Between Sprints B- Partner WOD 1= 4 RFT of: 400M SB Run/20 Zercher SB Squat/15 each SB Lunge/10 each SB Get Up Notes: In teams of…

WOD 8/30/13

5 Minutes of Shoulder/Wrist/Hip/OverHead/Back Mobility A- WU- Tabata- Ball Slam (20/15) B- Tambot= For Time: 10 Power Clean + Power Jerk (115/75)/5 Rounds of Cindy/8 P.Cl+P.J/4 Rounds of Cindy/6 P.Cl+P.J/3 Rounds of Cindy/4 P.Cl+P.J/2…

WOD 8/29/13

8 Minutes of Shoulder/OverHead/Wrist/Ankle/Calf/Hip/Back Mobility A- WU- 3 Minute Row @ 70-90% RPE + PVC Burgener + Skill Transfer Exercise B- Power Snatch- 7 Minutes to 90% + 1/1/1/1/1 @ 90% of 8/1/13 or 8/14/13 C- For Time- 70 Double Unders/15…

WOD 8/28/13

6 Minutes of Shoulder/Back/Wrist/OverHead Mobility A- WU- 3 Rounds of: Crab/Bear/Duck Walk + 30 Seconds German Hang B- HandStand Walk Practice- 10 Minutes C- Bench Press- 5 Minutes To 80% + 2/2/2/2/2/2/2/2/2/2/2/2 @80%;45 Seconds-1 Minute…

WOD 8/27/13

8 Minutes of Hip/Back/Ankle/Calf Mobility A- WU- Tabata- Lateral WallSlam + 400M M.B. Run B- Olympic Squat- 5 Minutes to 75% + 5/5/5/5/5/5/5 @ 75% + 2.5# From 8/9/13; 2 Minutes Rest Between Sets C- 9 Minute AMARAP of: 15 M.B. Clean…

WOD 8/26/13

5 Minutes of Shoulder/Wrist/Rack/Ankle Mobility A- WU- Half Tabata- WallBall (20/14-10' target) + 400M M.B. Run B- Power Jerk- 12 Minutes To A Heavy Single C- For Time- 400M Run/10-1 Descending Ladder of: Power Jerk (135/95)/T2B/400M Run

WOD 8/25/13

10 Minutes of Hip/Back/Rack/Calf Mobility A- WU- 800M Run @80% RPE B- Clean (full squat)- 10 Minutes To A Heavy Single C- Klepto= 4 RFT of: 27 Box Jump (24/30")/20 Burpee/11 Clean (full squat @ 145/105) Air Force Maj. David L. Brodeur

WOD 8/24/13

5 Minutes of Calf/Ankle/Back/Hip Mobility A- WU- Partner Relay= 3 Rounds of 200M Run Each Notes: In Teams of 2/ Partners will run 3 Rounds of 200M Runs Each/Score= total time for both partners to run 3 rounds of 200m B- Team Smurph= For…

WOD 8/23/13

8 Minutes Hip/Shoulder/OverHead Mobility A- WU- 400M Run @ 90% RPE B- Angie- For Time 100 each: Pull Up/Push Up/Sit Up/Air Squat Notes: Must complete all 100 Pull Ups before beginning Push Ups and all Push Ups before Sit Ups C- Olympic…

Make the Switch & Save

Dear Athletes, 2013 is almost over and Israel and I are contemplating the future of CrossFit 718. In an effort to serve you better we have decided that over the next few months we will begin some expansion projects, improve infrastructure…

WOD 8/22/13

8 Minutes of Shoulder/Hip/OverHead/Wrist Mobility A- WU- 3 Minutes Max Calorie Row + PVC Burgener Warm Up + Skill Transfer Exercise B- Power Snatch- 5 Min WU to 80% + 2/2/2/2/2/2 @ 80% (Touch and go reps); 90 Seconds rest between sets C-…

WOD 8/21/13

5 Minutes of Shoulder/Wrist/Elbow/Ankle/Calf/Hip/Rack Mobility A- WU- 1 Minutes Max Reps Double Unders + 15/10/5 RFT of: Squat Jump/HRPU -5 Minute Cap B- Box Jump- 1/1/1/1/1/1/1/1/1/1 reps at 2" less than max height from 8/15/13 (if you…

WOD 8/20/13

5 Minutes Hip/Ankle/Back Mobility A- WU- 200M Run @ 70-90% + 7 Rounds of: 40 Yard Dash (use first 3 rounds as a gauge/try to hold splits to within + or - 1 second); 45 Seconds rest between efforts B- Olympic Squat- 3/3/3/3/3/3/3/3/3/3…

WOD 8/19/13

5 Minutes of Shoulder/Hip/Back Mobility A- WU- 200M Run @ 90%/25 Barbell Thruster (45#) -5 Minute Cap B- Power Jerk- 10 Minutes To A Heavy Double + 2 EMOM @ 80% of above for 6 Minutes C- Squat Clean- 10 Minutes To A Heavy Single + 1…

Beach WOD 8/18/13

10 Minutes of Ankle/Calf/Back/Hip/Shoulder/Wrist Mobility A- 10 Rounds of 30 Seconds: Jingle Jangles;30 Seconds Rest Between Rounds B- 5 RFT of: 100' Walking Lunge (on the sand)/15 Burpee Broad Jump (in the water)/100' Bear Crawl/30 Mountain…

WOD 8/17/13

8 Minutes of Hip/Ankle/Wrist/Shouilder A- WU- 800M Indian Group Run + 2 Rounds of: 30 Seconds Each: Leap Frog/Wheel Barrow/Piggy Back B- In 10 Minutes Perform: a)Unbroken DeadLift (275/185)/10 HSPU/5 Lateral Bar Burpee + b)Unbroken OHS…

WOD 8/16/13

10 Minutes Hip/Shoulder/Back/Wrist/Ankle A- WU- Jackie= For Time: 1K Row/50 Thruster (45#)/30 Pull Up B- Karen= For Time: 150 Wall Ball (20/14-10') *C- 3 Rounds of 30 Seconds Each: Plank/L-Side Plank/R-Side Plank *= If Time Perm…

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