WOD Archive | Workout of the Day - Page 123 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 5/28/13

6 Minutes of: Over Head/Ankle/Shoulder/Wrist Mobility A- WU- 2 Rounds Of: 30 Seconds Each: Gymnastics Bear Crawl Forward/Backward/Crab Walk Forward/Backward + 30 Seconds German Hang (modify if necessary) B- Hang Snatch- 12 Minutes To A…

WOD 5/27/13

8 Minutes of: Lat/Pec/Wrist/Hip/Ankle/Back/Shoulder Mobility A- WU- 5-10 each pull up/push up/air squat + practice running technique (5 Minute Cap) B- Murph= For Time: 1 Mile Run/100 Pull Up/200 Push Up/300 Air Squats/1 Mile Run Notes:…

WOD 5/26/13

4 Minutes of: Shoulder/Hip/Back/Ankle Mobility A- WU- 6 Minutes of: Crossfit Base Ball- Hit=1 Forward roll,Bear Crawl to 1st base/@ 1st base 5 Burpees,Crab Walk To 2nd base/@ 2nd base 10 Tuck Jumps,Duck Walk to 3rd base/@ 3rd base 10 each…

WOD 5/25/13

6 Minutes of: Ankle/Rack/Hip/Shoulder/Back Mobility A- WU- For Time: 400M Partner Waiters Walk (200M each/only 1 partner works at a time/45/25) + 3 Minutes of: HandStand Walk Practice (partners will assist each other) B- 1 Hang Clean…

WOD 5/24/13

5 Minutes of: Hip/Back/Shoulder/Ankle Mobility A- WU- 400M Run @ Comfortable Pace + NFT- 15 Good Morning/15 Conventional Dead Lift/15 Stiff Leg Dead Lift (45lbs) - 5 Minute Cap B- Sumo DeadLift- 10 Minutes To A Heavy Double C- Filthy…

WOD 5/23/13

5 Minutes of: Hip/Back/Rack Mobility A- WU- For Time Ascending Ladder of: 5-25 each in 5 Rep increments- Sit Up/Burpee/Double Unders B- Front Squat- 18 Minutes To A 3 Rep Max; 2-3 Minutes Rest Between Efforts C- 15/12/9 RFT of: Box…

WOD 5/22/13

6 Minutes of: Shoulder/Ankle/Lat/Over Head Mobility A- WU- 3 Minutes of: Double or Triple Under Practice + 30 Seconds each: PVC OHS/OH Duck Walk/Sots Press + 30 Seconds Crab Walk Forward/Back + 30 Seconds German Hang B- Hang Snatch- 2/2/2/2/2/2/2…

Welcome to the World

[pullquoteleft] Charles August Bellitti born 5/21/13 at 3:06am. 7 lbs 9 oz. 19 3/4 inches.[/pullquoteleft] Congratulations to our good friends Jeff and Kelly for bringing this perfect little baby boy into the world.. He will be ready for…

WOD 5/21/13

6 Minutes of: Shoulder/Wist/Lat/Over Head/Ankle Mobility A- WU- 200M Run @ 100% RPE/7 Diamon Push Up/7 Tiger Bend Push Up/7 Pseudo Planche Push Up (fingers facing feet/lean out forward over wrist)/7 Clapping Push Up/7 HSPU -9 Minute Cap B-…

WOD 5/20/13

5 Minutes of: Shoulder/Rack/Back Mobility A- WU- Row 3 Minutes @ 70-90% RPE + 400M Run@ 70-90% RPE B- Hang Clean- 10 Minutes To A Heavy Single + 3 EMOM for 7 Minutes @ 70% C- Hang Clean Pull (straps are welcomed)- 2/2/2 @ 95% + 2/2…

WOD 5/19/13

6 Minutes of: Wrist/Back/Hip/Ankle/Shoulder Mobility A- WU- 3 Minutes of: Double or Triple Under Practice B- Brenton= 5 RFT of: Bear Crawl 200'/Standing Broad Jump 200' (after every 5 Broad Jumps perform 3 Burpees) - 15 Minute Cap Officer…

WOD 5/18/13

6 Minutes of: Ankle/Hip/Back/Wrist/Shoulder Mobility A- WU- 8 Minute AMRAP of: Partner 2k Row= Partner A Row 1 Minute/Parnter B 1 Minute max reps HRPU; Switch Every Minute until 8 Minutes has been reached or 2K is completed B- Partner…

WOD 5/17/13

5 Minutes of: Shoulder/Hip/Wrist Mobility A- WU- 21/15/9 RFT of: Jumping Ball Slams (20/15)/Calories Rowing + 10 Each PVC: Muscle Snatch/Snatch Press/OHS/Sots/Duck Walk Forward/Back B- Power Snatch- 3/3/3/3/3/3/3 Max Effort; 90 Seconds…

WOD 5/16/13

6 Minutes of: Shoulder/Hip/Rack/Back/Ankle/Wrist Mobility A- WU- Half Tabata: Box Jumps (24/20") + Half Tabata: Hand Release Push Up B- Power Clean- 12 Minutes To A Heavy Single C- Thruster- 10 Minutes To A Heavy Triple D- For Time-…

CrossFit Kids Summer 2013

[pullquoteleft] Registration for our CrossFit Kids Summer Session is now open.[/pullquoteleft] Our next session is gearing up for a hot summer. The session will begin on July 8th and run through August 15th. This summer we will be offering…

WOD 5/15/13

6 Minutes of: Shoulder/Ankle/Hip/Back/Wrist Mobility A- WU- Dot Drill (all 5 patterns/work on precision) + PVC Burgener Warm Up + Skill Transfer Exercise + 30 Seconds German Hang B- Hang Snatch (full squat)- 10 Minutes To A Heavy Single…

Paleo Winners

[pullquoteleft] Greetings Challengers[/pullquoteleft] Congratulations to all the challengers and especially those that stuck it out for the entire 5 weeks. Hopefully you have taken away something from the experience. I have heard from our…

WOD 5/14/13

6 Minutes of: Shoulder/OverHead/Wrist/Lat Mobility A- WU- 3 Minutes Row @ 80% RPE + 10 each: Press/clean grip OHS/clean grip Sots Press/clean grip Duck Walk (45/15) B- Power Jerk- 3 Minutes WU- 70% + 3 Every 30 Seconds For 5 Minutes @…

WOD 5/13/13

6 Minutes of Hip/Rack/Back Mobility A- WU- 3 Minutes of: Double or Triple Under Practice + 3 Rounds of: 30 Seconds each- Gymnasty Bear Crawl/Crab Walk/Duck Walk/Kong Crawl B- Hang Clean- 12 Minutes To A Heavy Double C- Front Squat-…

WOD 5/12/13

8 Minutes of Back/Shoulder/Hip Mobility A- WU- For Time: 500M Row/30 Push Up/40 Sit Up/50 Air Squat/500M Row ("If not competing in Paleo challenge perform warm up without push ups") B- DeadLift- 15 Minutes To A Heavy Single (no more than…

WOD 5/11/13

A- Partner Carry - 800m Switch Partner every 200m B- Partner WOD - For Time - 50 Burpees Broad Jumps/ 100 Ball Slams (20/15)/50 each OH Walking Lunge (45/25)/ 250 Sit Ups/ 250 Double Unders * Partition as needed - Only one partner can work…

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