WOD Archive | Workout of the Day - Page 121 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 7/7/13

8 Minutes Back/Ankle/Calf Mobility A- WU- 3 Minutes Max Reps Double Unders B- 3 Minuts WU Push press/K.B. Swing/Box Jump + Jack= 20 Minute AMRAP of: 10 Push Press (115/75)/10 USA K.B. Swing (24/16kg)/10 Box Jumps (24/20") C- Weighted…

WOD 7/6/13

8 Minutes of Hip/Back/Ankle/Shoulder/Wrist Mobility A- WU- For Time: 400M Partner Carry (200M Each) B- Partner WOD 1- For Time: 4 Rounds of: 200M M.B. Run (20/14)/21 K.B. Taters (24/16kg)/15 T2B/9 BallSlam (20/15) Notes: In Teams of…

WOD 7/5/13

8 Minutes of Hip/Back/Shoulder/Wrist Mobility A- WU- 800M Run @50-75% RPE B- Barbara= 5 Rounds For Total Time of: 20 Pull Up/30 Push Up/40 Sit Up/50 Air Squat; 3 Minutes Rest Between Rounds C- 10 Minutes of Goat or Mobility Work

WOD 7/4/13

6 Minutes of Hip/Ankle/Leg/Back Mobility A- WU- 3 Minutes Row @ 75% RPE + Half Tabata Wall Ball (20/14-10' target) B- Jumping Squats- 3 Rounds of 1 Minute Max Reps @ (75/45); 2 Minutes Rest Between Rounds Notes: Full depth/1" Jump off…

WOD 7/3/13

5 Minutes of Lat/Pec/Delt/Hip Mobility A- 3 Rounds of: 5 Inch Worm/ 10 Tuck-Up/3 Wall Walk; 30 Seconds rest between rounds B- Bench Press- 15 Minutes To A Heavy Single; 2-3 Minutes rest between efforts + 10 Rounds of: 3 Every 45 Seconds…

WOD 7/2/13

5 Minuters of Calf/Ankle/Hamstrings/Back Mobility A- WU- 200M Run@ 70% RPE + Dot Drill B- Sargent Jump Test + Depth Drop- WU- 2/2/2 (24/18"); 30-45 Seconds Rest Between Sets + Depth Jump 2/2/2/2/2/2 (24/20"- max vertical leap) + Depth…

WOD 7/1/13

6 Minutes of Shoulder/Back/Hip Mobility A- WU- 5 Minute AMRAP of: 5 Burpee Broad Jump/7 BallSlam (20/15)/9 Anchored Sit Up B- Clean & Jerk (full squat clean + split jerk)- 18 Minutes To A 1 Rep Max (Only 3 Attempts @ 1RM) ; 2-4 Minutes…

WOD 6/30/13

8 Minutes of Shoulder/Wrist/Ankle/Hip Mobility A- WU- 400M M.B. Run (20/14) B- Wilmot= 6 RFT of: 50 Air Squats/25 Ring Dip -22 Minute Cap Pte. Colin Wilmot C- Press- 10 Minutes To A Heavy Single D- Weighted Ring Row-8 Minutes…

WOD 6/29/13

10 Minutes of Back/Wrist/Forearm/Ankle/Hip Mobility A- WU- 600M Indian Run B- Partner WOD 1- CrossFit Regionals 2013 Team Event # 5 21/15/9 RFT of: DeadLift (275/185)/Box Jump (30/24") Notes: In Male+Female Teams/The Male will complete…

WOD 6/28/13

8 Minutes of Wrist/Shoulder/Over Head/Hip/Ankle/Lat/Thoracic Mobility A- WU- 3 Minute Row @ 70-90% RPE + PVC Burgener + Skill Transfer Exercises B- 8 Minutes Warming Up Snatch and Muscle Up C- Amanda= 9/7/5 RFT of: Muscle Up (M.U.A.D)/Snatch…

WOD 6/27/13

8 Minutes of Hip/Back/Ankle Mobility A- WU- 6 Minute AMRAP of: 10 Squat Jump/200M Run B- Olympic Squat- 5 Minutes to WU to 75% + 5/5 @ 75%; 90 Seconds Rest Between Sets + 2 Minute AMRAP @ 75% C- Descending Ladder of: Air Squat/USA K.B.…

WOD 6/26/13

5 Minutes of Shoulder/Wrist/Elbow/Over Head Mobility A- WU- 9 Minute AMRAP of: 30 Double Unders/20 Anchored Ab Mat Sit Ups/1 Rope Climb B- Pendlay Row- 8 Minutes To A Heavy Single C- Weighted Pull Up- 8 Minutes To A Heavy Single D-…

WOD 6/25/13

5 Minutes of Pec/Shoulder/Over Head/Wrist/Thoracic Mobility A- WU- 200M M.B. Run (20/14)/Tabata: WallBall (20/14-10' target) B- Push Press- 3/3/3/3/3 @ 75-85% of 6/18/13 + 8 Renegade Rows (45/25x2) each side after each set of Push Press; 90…

WOD 6/24/13

5 Minutes of Wrist/Ankle/Hip/Back/Rack Mobility A- WU- NFT- 200M Run/20 M.B. Clean/20 each Renegade Row (45/25x2) -6 Minute Cap B- Clean (full squat)- 15 Minutes To A Heavy Double (touch and go reps); 90 Seconds rest exactly between work…

WOD 6/23/13

5 Minutes of Back/Hip/Ankle/Shoulder Mobility A- WU- 8 Minute AMRAP of: 20 Plate ground to overhead (25/45)/20 Plate Squat (25/45) Notes: At the top of every minute 3 burpees chest to plate/jump on to plate B- Michael= 3 RFT of: 800M…

WOD 6/22/13

8 Minutes of Shoulder/Wrist/Ankle/Hip/Back Mobility A- WU- 400M Partner Carry (200M each) + M.B. Warm Up- 2 Rounds of 30 Seconds each: Over Under Pass/Over Under Pass opposite direction/Lateral Pass Left/Lateral Pass Right B- Partner WOD…

WOD 6/21/13

10 Minutes of Back/Wrist/Shoulder/Ankle/Hip Mobility A- WU- 3 Rounds of: 3 Forward Roll/3 Burpee Pull Up/3 Wall Walk - 6 Minute Cap B- Mary= 20 Minute AMRAP of: 5 HSPU/10 Pistols (5 each)/15 Pull Up + 5 Minutes Rest C- Good Morning-…

WOD 6/20/13

6 Minutes of Wrist/Shoulder/Ankle/Hip/Over Head Mobility A- WU- PVC Burgener Warm Up + Skill Transfer Exercise + 3 Minutes of: Row @ 50-70% RPE B- Snatch- 3/3/3/3/3 Max Effort; 2 Minutes Rest between efforts (2-3 deep breaths between…

WOD 6/19/13

6 Minutes of Over Head/Shoulder/Hip/Ankle/Wrist Mobility A- WU- 200M Run @ 90% RPE + 2 Rounds of 30 Seconds each: CrabWalk forward/PVC OH Duck Walk forward + 30 Seconds German Hang B- Over Head Squat- 8 Minutes To A Heavy Single C-…

WOD 6/18/13

8 Minutes of Wrist/Over Head/Lat/Pec/Shouder Mobility A- WU- Half Tabata- Row + 3 RNFT of: 10 Push Up/5 Pull Up/15 PVC OHS/20 Anchored Sit Up B- Push Press- 15 Minutes To A Heavy Single (possibly a new 1RM); 90 Seconds to 2 Minutes Rest…

WOD 6/17/13

8 Minutes of Back/Hip/Rack Mobility A- WU- 3 Rounds of 30 Seconds each: Burpee/Flutter Kick/Mountain Climbers B- 2 Power Clean + 1 Hang Clean- 5 Rounds of 2+1 Max Effort ;90 Seconds Rest betweeen efforts C- For Time and Quality: Front…

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