WOD Archive | Workout of the Day - Page 120 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 7/26/13

8 Minutes of Wrist/Shoulder/Hip/Back/Ankle Mobility A- WU- 3 Minute Row @ 90% + 400M Run @ 90% B- Sumo DeadLift- 10 Minutes To A Heavy Single C- Diane= 21/15/9 RFT of: DeadLift (225/155)/HSPU D- For Time- 50 Burpee Broad Jump

WOD 7/25/13

5 Minutes of Ankle/Calf/Hip/Back/Rack Mobility A- WU- 1 Minute Max Reps Double Unders + 5 Rounds of 40 Yard Dash; 45 Seconds Rest Between Efforts B- Clean (Full Squat)- 3 Minutes WU to 80% + 2/2/2/2 @ 80%; 1 Minute Rest Between Rounds…

2013 CrossFit Games

[pullquoteleft] Be sure to tune in on ESPN 3 all weekend long for live coverage of the 2013 CrossFit Games.[/pullquoteleft] You could also find full coverage of all the athletes online at http://games.crossfit.com. Let us know who is your…

WOD 7/24/13

5 Minutes of Shoulder/Pec/Delt/Lat Mobility A- WU- 2 Rounds of 30 Seconds: InchWorm Forward/Back/CrabWalk Forward/Back + 1 Minute of WallFacing Shoulder Taps B- Push Press- 8 Minutes To A Heavy Double C- Floor Press- 12 Minutes To…

WOD 7/23/13

8 Minutes of Ankle/Calf/Hip/Back/Foot Mobility A- WU- Tabata Double Unders + Dot Drill B- Depth Drop- 2/2 (30/24") + Depth Jump- 2/2/2/2/2 (30/24"-Max Height Vertical Jump); 45 Seconds Between Efforts + Tabata- 3-5 Box Jump (30/24") C-…

WOD 7/22/13

5 Minutes of Ankle/Rack/Hip/Overhead Mobility A- WU- Tabata- Double Unders + 3 Minute AMRAP of: 5 Squat Jump/10 Air Squat/5 Each Jump Lunge/10 Each Alternating Lunges B- Power Clean + Power Jerk- 3 Minutes WU to 75% of 7/1/13 + 3 Every…

WOD 7/21/13

8 Minutes of Shoulder/Hip/Wrist/Back/Ankle Mobility A- WU- 400M Jog @ 50% RPE B- Nick= 12 RFT of: 10 D.B. Hang Squat Clean (45/25x2)/6 HSPU on D.B.'s SPC Nicholas P. Steinbacher

WOD 7/20/13

8 Minutes Shoulder/Hip/Wrist/Ankle/Overhead Mobility A- WU- 800M Group Run + 5-10 Reps each at working weight of: Power Snatch(75/45)/Thruster(75/45)/Chest To Bar Pull Up/Box Jump/Burpee B- Hope= 3 Rounds of: Burpee/Snatch (75/45)/Box…

WOD 7/19/13

8 Minutes of Shoulder/Hip/Wrist/Ankle Mobility A- WU- 3 Rounds of: 200M Run; 90 Seconds Rest Between Rounds B- Thrusters- 10 Minutes To A Heavy Single C- Fran= 21/15/9 RFT of: Thrusters (95/65)/Pull Up D- NFT- 100 Band Pull Apar…

WOD 7/18/13

5 Minutes Hip/Back/Wrist/Back Mobility A- WU- 500M Row 2 90-100% RPE + Half Tabata- M.B. Clean (20/14) B- Hang Power Clean- 8 Minutes To A Heavy Double C- Olympic Squat- 3-5 Minutes WU to 75% + 5/5/5/5/5/5/5 @ 75% (Tempo: 1/0/x/1);…

WOD 7/17/13

8 Minutes of Hip/Back/Shoulder Mobility A- WU- 400M M.B. Run (20/14) + Tabata- Floor Wipers B- Hand Stand Walk- 8 Minutes Practice C- Bench Press- 3 Minutes WU To 70% + 3/3/3/3/3/3/3 Every 45 Seconds D- For Time- 40 USA K.B. Swing…

WOD 7/16/13

8 Minutes of Ankle/Hip/Back Mobility A- WU- 3 Minutes of Triple or Double Under Practice + Dot Drill B- Depth Drop- 2/2 (24/20") + Box Jump- 3/3/3 (30/24") + Seated Box Jump- 3/3/3/3 (18-24"/12-20") + 2/2/2/2/2/2 Depth Jump (30/24"- Max…

WOD 7/15/13

6 Minutes of Back/Hip/Rack/Shoulder/Ankle Mobility A- WU- 500M Row @ 90-100% RPE + For Time- 3 Rounds of Cindy B- Clean and Jerk (Full Squat/Split Jerk)- 5 Minutes WU To 80% of 7/1/13 + 1 Rep Every 45 Seconds For a Total of 12 Reps @ 80% C-…

WOD 7/14/13

5 Minutes of Back/Overhead/Hip/Shoulder Mobility A- WU- 3 Rounds of: 30 Seconds Each- Gymnastics Bear Crawl Forward/Crab Walk Forward/Duck Walk Forward B- Forrest= 3 RFT of: 20 L-Pull Up/30 T2B/40 Burpee/800M Run Special Agent Forrest…

WOD 7/13/13

5 Minutes of Back/Shoulder/Hip/Ankle/Wrist Mobility A- WU- For Time- 200M Partner Wheel Barrow (100M Each/Gloves strongly suggested)/50 Air Squat each B- Partner WOD 1- For Time: 100 USA K.B. Swing (24/16kg)/1 Rope Climb Each/200M Burpee…

WOD 7/12/13

6 Minutes of Shoulder/Wrist/Overhead/Hip/Ankle Mobility A- WU- 3 Minutes of: Triple or Double Under Practice + 30 Seconds of: Forward/Backward CrabWalk/German Hang + PVC Burgener Warm Up + Skill Transfer Exercise B- Hang Power Snatch-…

WOD 7/11/13

6 Minutes of Hip/Ankle/Back/Rack/Wrist Mobility A- WU- 400M Run + Half Tabata- Air Squats B- Power Clean- 8 Minutes To A Heavy Single C- Olympic Squat- 3 Minutes WU to 70% + 4/4/4/4/4/4/4 @ 70%; 90 Seconds to 2 Minutes rest between…

Hope for Kids

Saturday, July 20th 2013 from 9am - 12pm Athletes from CrossFit 718 will compete in the Hope WOD. This will be our second year doing this event. We will be fundraising for the Kings County Kids Club, our not for profit CrossFit Kids…

WOD 7/10/13

6 Minutes of Shoulder/Wrist/Thoracic/Pec Mobility A- WU- Tabata- Lateral Ball Slam (20/15) + 2 RNFT of: 7 Clapping Push Up/7 Diamond Push Up/7 Pseudo Planche Push Up B- Bench Press- 10/10/10/10/10 50-65% in 5% increases; 2 Minutes Rest…

WOD 7/9/13

10 Minutes of Ankle/Hip/Back/Leg Mobility A- WU- 10 Rounds of: 40 Yard Sprint; 45 Seconds Rest Between Efforts (Use first 3 rounds as a WU!) B- Hand Stand Walk- 10 Minutes Practice (Be Sure you can Forward Roll before attempting HS Walk) C-…

WOD 7/8/13

6 Minutes of Back/Hip/Shoulder Mobility A- WU- 5 Minute AMRAP of: 10 Squat Jump/5 each Jump Lunge/10 Air Squat/5 each alternating stationary lunge + 1 Minute Max Reps Wall Ball (20/15-10') B- Hang Power Clean + Power Jerk- 3 Minutes WU-70%…

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