Rest Day 8/26/12 C
718 Volunteers
Help your community and those in need, and join our volunteer group. New York Cares Day, Volunteer for Schools to be held on Saturday October 13th - 9:30AM-3:00PM. There is still time, so if you’re interested, email me…
WOD 8/25/12
5 Minutes of Hip/Calve Mobility
1 Mile Run
Front Squat- 5 Minutes to warm up then- 2/2/2/2/2/2/2; 45 Seconds Rest Between Rounds (HAP/10 Min Cap)
5 RNFT of: HSPU Max Reps Unbroken/8 K.B. Sots Press (HBD)/3 each TGU (same weight as Sots Press/20…
WOD 8/24/12
2 Rounds of: 30 Seconds ea: Jumping Jacks/Mountain Climbers/Flutter Kicks
Split Jerk- 5/5/5/5; 90 Seconds rest between efforts (Max Effort/20 Minute Cap)
4 RFT of: 9 Squat Jump/30 Sit Up/20 OHS (75/45)
3 Rounds of: Hand Stand Hold (Max Effort);1…
Rest Day 8/23/12
Fall Schedule
Starting September 1st, our weekend classes have changed. We will now offer a 9am & 10 WOD both Saturday and Sunday. Our Free Saturday WOD has moved to 11:30 on Saturdays. Bring a friend to any one of our FREE WODs, you…
WOD 8/22/12 c
1 Minute of light Row for technique/500M Row @ 28 SPM
5 Minutes of Hip/Calve/Lat Mobility
Pause Low Bar Squat- 6/6/6/6 @65-75% 1 RM (3 Second Hold at the bottom/20 Minute Cap)
3 RFT of: 7 Front Squats (155/115)/12 Strict Chin Up/200M Run
WOD 8/21/12 C
5 Minutes of Hip/Shoulder/Leg Mobility
3 Minutes of light Jump Rope practice; 1 Minute Rest
2 Rounds of: 1 Minute Max Reps Double Unders/1 Minute Max Reps Burpees; 1 Minute Rest
Snatch- 15 Minutes to Establish 1RM
HSPU (appropriate Substitution)-…
WOD 8/20/12 C
5 Minutes of Back/Hip/Calf Mobility
Row 500M
DeadLift- 1/1/1 (Max Effort/12 Minute Cap)
5 RFT of: 10 DeadLift (245/165)/50 Double Under's (20 Minute Cap)
Rest Day 8/19/12
Thank You
Israel and I would like to Thank everyone for your participation in our very first Paleo Bake Sale. We had so much to offer and the Kids really enjoyed everything. I am proud to announce that together we were able to raise over…
WOD 8/18/12
5 Minutes of Back/Hip Mobility
For Time: 100 Double Unders (5 Minute Cap)
Stone Shouldering- 1/1/1/1/1/1/1 (Max Effort/15 Minute Cap)
Half Tabata- Stone 2 Shoulder
800M Run
Half Tabata- Stone 2 Shoulder
800M Run
EMOM (every min on the min) For…
WOD 8/17/12
5-8 Minutes of Shoulder/Back/Calf Mobility
800M Run
Bench Press- 2/2/2/2/2 (Max Effort/20 Minute Cap)
15 Minute AMRAP of: 20 Double Unders/10 USSR K.B. Swing (2/1.5 pood)/6 Toes Through Rings (sub t2b)/6 Burpee Box Jumps (24/20")
Rest Day 8/16/12 c
Free Class on Saturday
Ready to give CrossFit a try? Come by this Saturday to challenge yourself to a tough workout. Class starts at 10:30. Space is limited, so make sure to reserve your spot by emailing info@crossfit718.com
Remember,…
WOD 8/15/12 C
5-8 Minutes of shoulder/back/hip Mobility
3 Rounds of: 20 Push Up/400M Run; after each round 1 min max rep Ab Mat Sit Ups (15 Minute Cap)
5 Minutes of: Muscle Up Practice
21/15/9 RFT of: Muscle Ups (or appropriate scale)/Power Clean (155/115)…
WOD 8/14/12
5 Minutes of Leg/ Back Mobility
Warm Up- 3 RFT of: 20 Air Squat/ 15 Squat Jumps/ 10 WallBall (20/14)
High Bar Squat- 25 Reps @ 75% From 8/9/12 or BW+40lbs (5 Minutes warming up- then 25 RFT with a 15 Minute Cap)
2 Rounds of: 100 Steps Walking…
WOD 8/13/12 C
5 Minutes of Hip/Back/Calf Mobility
Warm Up- 200M Run/40 Hollow Rocks (4 Minute Cap)
Axle DeadLift- 3/3/3/3/3 @ 80% of Neutral Grip 1Rm from 8/5/12 or use first two sets to determine appropriate load (20 Minute Cap)
Power Clean- 10 Minutes to…
Rest Day 8/12/12
CrossFit Kids 718
CrossFit 718 is now accepting applications for the CrossFit Kids 2012 Fall session. Bring your child to our Open House/ Fundraiser on August 17th from 2-5pm to watch our very first CFK 718 Throwdown. At this event you and…
WOD 8/11/12 c
5-8 Minutes of Calf/Shoulder/Hip Mobility
Warm Up- For Time- 50 Jumping Jacks/200M Run/30 Steps OH Lunge (45/25)/25 Ab Mat Sit Ups
Snatch- 3@60/70/80/90% 1RM (20 Minute Cap)
15 Minute AMRAP of: 3 Snatch @60% 1RM/200M S.B. Run (45/20)/6 Box Jumps…
WOD 8/10/12 C
400M S.B. Run (40/20)
3 RFT of: 4 each Turkish Get Up/40 Double Unders/12 Knees To Elbows/4 each TGU/30 American Swings (24/16kg)
Russian Twist- 10/10/10/10 NFT (HBD)
3 Rounds of: Plank (Max Effort);90 Seconds rest between rounds
Rest Day 8/9/12 c
Paleo Bake Sale
On August 17th CrossFit 718 will host our very first CrossFit Kids Throwdown!! Come by from 2-5pm to meet our Kids and cheer them on as they WOD. We are going to have a Paleo Bake sale, and a Nutrition corner for anyone who wants…
WOD 8/8/12 c
5 Minutes Lats/Back/Leg Mobility
3 Minutes Max Calorie Row @ 28 SPM
For Time: 100 Air Squats/40 Pull Ups/75 Air Squats/30 Pull Ups/50 Air Squats/20 Pull Ups/25 Air Squats/10 Pull Ups (30 minute Cap)
Hollow Rocks- 25/25/25/25 NFT
WOD 8/7/12
8 Minutes of Hip/ Shoulder/ Chest/ Calve Mobility
3 Rounds of: 1 Min Max Reps Double Unders; 1 Minute Rest between rounds
Bench Press- 5/3/1/1/1 (Max Effort/20 Minute Cap)
21/15/9 RFT of: Weighted Push Up (45/25)/Each Leg Weighted Over Head…
WOD 8/6/12 C
5 Minutes of Hip/Calve/Back Mobility
1 Mile S.B. Run (35/20)
2012 CrossFit Games Clean Ladder (Modified)= 1 Clean Every 30 seconds; after each successful repetition add 10lbs to the bar. Continue in this fashion until you are no longer able…
