WOD 10/1/12
5-8 Minutes of Shoulder/Hip/Calves
WU- 6 Minute AMRAP of: Run 200M/20 Burpee Box Jump (24/20")
Bench Press- 20 Minutes to Establish a 1RM
For Time- 75 Double Unders (3:30 min practicing)/15 K.B. Snatches Left Arm (HBD)/15 K.B. Snatches Right…
WOD 9/30/12 C
5-8 Minutes of hip/Shoulder/Back/Calve Mobility
Alternating Tabata- Air Squat/Sit Ups
DeadLift- 15 Minutes to Establish a heavy Single
EMOM for 6 Minutes- 2 DeadLift @ 90% of above
3 RFT of: 7 Push Press (125/85)/21 K.B. Taters (24/16kg)/400M…
WOD 9/30/12 C
5-8 Minutes of hip/Shoulder/Back/Calve Mobility
Alternating Tabata- Air Squat/Sit Ups
DeadLift- 15 Minutes to Establish a heavy Single
EMOM for 6 Minutes- 2 DeadLift @ 90% of above
3 RFT of: 7 Push Press (125/85)/21 K.B. Taters (24/16kg)/400M…
WOD 9/29/12
5 Minutes of Hip/Back/Calve Mobility
200M Run;45 Seconds Rest
7 Rounds of: Sprint 40 Yards;45 Seconds Rest Between Efforts
Front Squat- 5/5/5/5/5 (HAP/20 Minute Cap)
Power Clean- 10 Minutes to Establish a Heavy Double (Touch & Go)
12 Minute…
WOD 9/28/12
WOD 9/28/12
5-8 Minutes of Hip/Shoulder Mobility
1 Minute Technique Row/500M Row
Hang Snatch- 8@50%/5@65%/3@75% (touch & go reps) + 1/1/1 Max Effort (20 Minute Cap)
For Time: 21/15/9 Reps of: K.B. HighPull (2/1.5 Pood)/Burpee/Box Jump Over…
Rest Day 9/27/12
Kings County Kids Club
Please join us in our efforts to strengthen our community one Kid at a time. CrossFit 718 is collecting donations to help fund the Kings County Kids Club initiative. We have put together a Team fundraising page where…
WOD 9/26/12 c
5 Minutes Calve/Hip/Back Mobility
400M Run; 1 Minute Rest/4 Minute AMRAP of: 3 Strict Toes To Bar/5 HRPU/5 Strict Knee To Elbow/3 Plyo Push Up
Low Bar Squat- 2/2/2/2/2/2/2 @ 80-85% 1RM; 2 Minute Rest Between Efforts (20 Minute Cap)
12 Minute…
WOD 9/25/12 C
5 Minutes Calve/Hip/Shoulder Mobility
For Time- 250 Double Unders (9 Min Cap)
Karen= For Time 150 WallBall Shots (20/14)
Sumo DeadLift- 20 Minutes to Establish a Heavy Triple
WOD 9/24/12
5 Minutes of Hip/Shoulder Mobility
6 Minute AMRAP of: 200M Run/6 Wall Walk
Bench Press- 8@60%/6@70%/4@80% Then Max Reps Unbroken @ 50% 1RM (20 Minute Cap)
12 Minute AMRAP of: 6 Plyo Push Up/12 Tuck Jump/18 Ball Slam (20/15)
Rest Day 9/23/12 c
Start the Basics
The next Basics series will start tomorrow. The classes will run Monday and Wednesday at 7pm for 3 weeks. There are a few spaces left, email info@crossfit718.com to reserve a spot.
WOD 9/23/12
5 Minutes of Hip/Calve/Shoulder…
WOD 9/22/12 c
5 Minutes Hip/Back/Shoulder Mobility
400M Farmers Walk (20x2/16x2kg)
Pause Front Squat- 2/2/2/2/2/2/2 (70-85%) 3 Second Hold at The Bottom; 2 Minutes Rest Between Sets (20 Minute Cap)
For Time: 25 each side Sand Bag Get Up (40/20)
3 Rounds of:…
WOD 9/21/12
5 Minutes of Shoulder/Calve/Hip Mobility
5 Minute AMRAP of: 200M Run/7 Gi Jane
Press- 20 Minutes to Establish a 1 RM
Annie= 50/40/30/20/10 RFT of: Double Unders/Sit Ups
Accumulate 3 Minutes in an L-Sit (rings/parralletes/Hanging from Bar)
Rest Day 9/20/12 C
CMC
Head over to Aviator Sports this Saturday to cheer on Team 718 at the Civialin Military Combine. We have 5 athletes going down there to compete in this tough challenge, I am sure they would love to see some friendly faces after the event.…
WOD 9/19/12
8 Minutes of Shoulder/Hip/Back/Calve Mobility
1 Minute Technique Row/Row 500M @ 24 SPM
Over Head Squat- 15 Minutes To Establish a Heavy Single
7 RFT of: 7 each OHS (125/85)/T2B
*5 Minute Practice HandStand Walk
WOD 9/18/12 C
5 Minutes of Shoulder/Hip/Back Mobility
For Time: 1 Mile Run
Power Clean- 15 Minutes to Establish a Heavy Single
Elizabeth= 21/15/9 RFT of: Clean (135/95)/Ring Dip
WOD 9/17/12
5 Minutes of Shoulder/Hip Mobility
WU- 5 Minute AMRAP of: 200M Run/20 Double Unders/20 Air Squats
Thruster- 15 Minutes to Establish Heavy Single
Fran= 21/15/9 RFT of: Thruster (95/65)/Pull Up
For Time: 100 Ab-Mat Sit Ups
WOD 9/17/12
5 Minutes of Shoulder/Hip Mobility
WU- 5 Minute AMRAP of: 200M Run/20 Double Unders/20 Air Squats
Thruster- 15 Minutes to Establish Heavy Single
Fran= 21/15/9 RFT of: Thruster (95/65)/Pull Up
For Time: 100 Ab-Mat Sit Ups
WOD 9/16/12
5 Minutes of Calve/Shoulder/Hip Mobility
WU- 3 Minute AMRAP of: 50 Jacks/25 Burpees
Snatch- 20 Minutes to Establish 1 Rep Max
For Time: 800M Run/75 S.D.H.P (75/45)/800M Run
WOD 9/15/12
5 Minutes of Hip/Shoulder Mobility
WU- 2 Rounds of: 1 Min Max Rep WallBall (20/14);20 Seconds Rest/1 Min Max Effort Row (Calories);1 Minute Rest
Clean & Jerk (full sq cl+s j)- 15 Minutes to establish a 1 Rep Max
EMOM for 8 Minutes- 2 Clean…
WOD 9/14/12
5 Minutes Hip/Back/Shoulder Mobility
WU- 3 RFT of: Run 200M/15 Box Jumps (24/20") (6 Minute Cap)
Bench Press- build up to 10@70/ 8@75/ 5@85/ 3@90% + Max Reps @ 50%;2 Minutes Rest Between Efforts (20 Minute Cap/ Use % from 9/6/12)
3-5 Minutes…
Rest Day 9/13/12 C
Start with the Basics
Our next Basics series will begin on September 24th. The classes will run Monday and Wednesday at 7pm for 3 weeks. Sign up for our FREE WOD this Saturday and check out what you have been missing. This is your opportunity…
