WOD Archive | Workout of the Day - Page 119 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 8/15/13

5 Minutes of Ankle/Calf/Hip/Back Mobility A- WU- 3 Minutes of Double or Triple Under Practice + Dot Drill B- Sargent Jump Test + Box Jump- 1/1/1/1/1 Max Height - 8 Minute Cap C- Conventional DeadLift- 18 Minutes To A 1RM D- 1 Mile…

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WOD 8/14/13

5 Minutes of Hip/Calf/Ankle/Wrist/OverHead Mobility A- WU- For Time: Half Tabata: Burpee/400M Run B- Snatch- 12 Minutes To A Heavy Single C- Olympic Squat- 4/4/4/4/4/4/4/4@80% + 2.5# from 7/25/13; 2.5 Minutes Rest Between Sets - 30…

WOD 8/13/13

5 Minutes of Ankle/Shoulder/Pec/Wrist Moblity A- WU- 5 Minutes of: Acceleration Wall Drills + 5 Minutes of: Partner Banded Sprints B- Bench Press- 12 Minutes To A Heavy Single + 1/1/1/1/1@90% of above; 1-2 Minutes Rest Between Sets C-…

WOD 8/12/13

6 Minutes of Hip/Ankle/Back/Rack/Shoulder/Over Head Mobility A- WU- For Time- Tabata- Wall Ball + 200M Run B- Hang Clean + Power Jerk- 5@55% + 2/2/2@80% + 1@90% + 1@95% C- 12/10/8 RFT of: Front Squat @ 65%/Pistols each leg (Pistol progression…

WOD 8/11/13

10 Minutes of Shoulder/Back/Wrist/Over Head/Lat Mobility A- WU- 500M Row @ 90-100% RPE + 3 Rounds of 30 Seconds each: Crab Walk/Reverse Wall Walk + 30 seconds German Hang B- 3-5 Minutes WU- Muscle Up/KBS/HSPU + Nate= 20 Minute AMRAP of:…

WOD 8/10/13

6 Minutes of Ankle/Calf/Wrist/Rack/Shoulder Mobility A- WU- Tabata- Ball Slam + 25 each leg Alternating Stationary Lunges B- Partner WOD 1- Partner Hang Power Clean: 10 Minutes to a heavy Triple Notes: In teams of 2/Both Partners will…

WOD 8/9/13

5 Minutes of Hip/Back/Ankle/Calf/Wrist/OverHead Mobility A- WU- Half Tabata: Lateral Wall Slam + 200M Run B- Olympic Squat- 3 Minutes WU to 75% + 6/6/6/6/6/6 @ 70% (add 2.5lbs from 7/18/13) -20 Minute Cap C- Chelsea= On the minute for…

WOD 8/8/13

5 Minutes of Shoulder/Hip/Back/OverHead/Wrist Mobility A- WU- 500M Row @ 50-70% RPE + PVC Burgener Warm Up + Skill Transfer Exercise B- Power Snatch- 3/3/3/3/3/3/3 @70% of 8/1/13 (Touch and Go Reps); 90 Seconds Rest Between Sets C-…

WOD 8/7/13

6 Minutes of Shoulder/Over Head/Pec/Lat/Wrist Mobility A- WU- Row 500M @ 80% RPE + 3 Minute AMRAP of: 15 USA K.B. Swing (20/12kg)/10 HRPU B- Bench Press- 3 Minute WU to 80% + 2 EMOM for 12 Minutes @ 80% C- 3 RFT of: 20 Ring Row/5 D.B.…

WOD 8/6/13

5 Minutes of Ankle/Hip/Back Mobility A- WU- Partner Banded Sprints= 5-7 Rounds of 5-10 Seconds Sprint 45 Seconds Rest; Partners will switch between rounds - 10 Minute Cap B- Olympic Squat- 6/6/6/6/6/6 @70% + 2.5# from 7/11/13 or 70% of…

WOD 8/5/13

8 Minutes of Shoulder/Back/Hip/Ankle/Mobility A- WU- 3 Rounds of 30 Seconds Each: Jumping Jacks/Mountain Climbers/Flutter Kicks B- Barbell Complex- 4 DeadLift/3 Hang Power Clean/2 Front Squat/1 Jerk=1 Rep: 1/1/1/1/1/1/1/1 Max Effort;…

WOD 8/4/13

8 Minutes of Ankle/Hip/Wrist/Shoulder/Back Mobility A- Smykowski= 6K Run (3 mile+800m+400m)/60 Burpee Pull Up -50 Minute Cap Marine Sgt. Mark T. Smykoski

WOD 8/3/13

8 Minutes of Back/Shouder/Ankle/Hip/Over Head Mobility A- WU- Partner 2K Row Notes: Partners will switch every 25oM until 2000M has been reached/Score= 2K Time B- 15 Minute AMRAP of: 10 Box Jump Over (20/18")/10 Push Press (115/75) Notes:…

WOD 8/2/13

5 Minutes of Hip/Back/Ankle/Shoulder Mobility A- WU- 5 Minute AMRAP of: 10 Plate G2OH (45/25)/5 Plate Burpee (chest to plate/finish each rep standing on plate) B- 3 Minutes to WU KBS + Pull Up + Helen= 3 RFT of: 400M Run/21 USA K.B. Swing…

WOD 8/1/13

5 Minutes of Shin/Ankle/Hip/Back/Over Head/Shoulder/Wrist Mobility A- WU- Acceleration Wall Drill- 30 Seconds Marching/30 Seconds 2 Count/30 Seconds 3 Count + Wall Sprint- 15 Seconds on 45 Seconds off for 8 Rounds B- Power Snatch- 15 Minutes…

WOD 7/31/13

5 Minutes of Shoulder/Over Head/Wrist/Lat Mobility A- WU- Descending Ladder 10-1 of: Push Press (75/45)/Ring Row -12 Minute Cap B- Bench Press- 7/7/7/7 @ 55-70% of 7/3/13; 90 Seconds rest between sets C- 4 RFT of: 5-10' HandStand Walk…

WOD 7/30/13

5 Minutes of Ankle/Hip/Back Mobility A- WU- 200M Run@70% RPE + 200M Run @100% RPE; 90 Seconds rest between efforts + Dot Drill B- Depth Drop- 3 (from 24/18")+ 3 (from 30/24") + Rebound Depth Jump- 2/2/2/2/2 (from 30-30/24-24") + Seated…

WOD 7/29/13

5 Minutes of Over Head/Hip/Back/Shoulder Mobility A- 5 Minute AMRAP of: 7 Max Height WallBall (20/14)/5 Burpee/3 Reverse WallWalk B- Clean (full squat)- 3/3 @55% + 4/3@70% + 2/2 @ 80% + 1/1 @ 90% of Sq Cl from 7/1/13 C- 9 Minute AMRAP…

WOD 7/28/13

6 Minutes of Shoulder/Hip/Ankle/Over Head/Back Mobility A- WU- 2 Minutes: Max Reps Double Unders + 2 RNFT of: 10 GHD (Ab-Mat) Sit Ups/10 Wall Facing PVC OHS/10 PVC Sots Press/10 each leg PVC OH Lunge B- 5 Minutes WU- Squat and Jerk + Bruck=…

WOD 7/27/13

5 Minutes of Ankle/Hip/Back/Over Head/Shoulder Mobility A- WU- 9 Minute AMRAP of: Partner 2K Row/Burpee (Chest to Plate/Finish with feet on Plate with Hips and Knees fully extended) Notes: Partners will switch every minute until 9 Minutes…

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