WOD 6/5/12 C
5 min hip/back/shoulder mobility
1 Round of: 3 min Jump Rope singles/50 Air Squats/40 Sit Ups/30 Push Ups
Helen= 3 RFT of: Run 400M/21 Kettlebell Swing (1.5/1 pood)/ 12 Pull Up
Press- 5/5/5 @60-75% 1rm
WOD 6/4/12
5 minute hip/back mobility
5-10 minutes Coaches Choice Warm Up
High Bar Back Squat- 10@50% 1rm then 3/2/1 (HBD) (15 min Cap)
For Time: 500M Row/30 HBSQ (BW/75%BW)/1k Row/20 HBSQ/1500M Row/10 HBSQ
Rest Day 6/3/12 c
The Basics
Our next beginners series will begin June 11th. It will run Mondays and Thursdays at 7pm for 3 weeks. If you know of anyone who is need of CrossFit, send them my way. Join them for a free WOD on Saturday at 10:30 and if they…
WOD 6/2/12 c
Row 3 minutes @ 90% RPE
Power Clean- 3/3/3/3/3 65-85% 1RM
Tabata- Burpees
21/15/9 RFT of: M.B. Clean Wall Ball (20/14)/Strict Chin Ups
WOD 6/2/12 c
Row 3 minutes @ 90% RPE
Power Clean- 3/3/3/3/3 65-85% 1RM
Tabata- Burpees
21/15/9 RFT of: M.B. Clean Wall Ball (20/14)/Strict Chin Ups
WOD 6/1/12 C
Row 32 Calories
Snatch- 3/3@ 65% 1RM /2@75/1@85/95% 1RM
12 min AMRAP of: 30 Double Unders/3 Snatch @ 50% 1RM/5 each Over Head Lunge @ 50% of Snatch 1RM
WOD 6/1/12 C
Row 32 Calories
Snatch- 3/3@ 65% 1RM /2@75/1@85/95% 1RM
12 min AMRAP of: 30 Double Unders/3 Snatch @ 50% 1RM/5 each Over Head Lunge @ 50% of Snatch 1RM
Rest Day 5/31/12 c
Feeling aches, pains and strains?
CrossFit 718 is proud to announce that Dr. Jason Fidler will be coming on board to fix you up. I have personally worked with Dr.Fidler and I am giving him the Coach Iz seal of approval. In my very first…
WOD 5/30/12
5 Min Hip Mobility
20 Min AMRAP of: 200M M.B.Run/12 Wall Ball (20/14)/6 Plyo Push Ups (on medicine ball)
TGU- 1/1/1/1/1/1/1/1/1/1 each (Max Effort)
Back Extension- 10/10/10
WOD 5/29/12 c
Row 1K @ 28SPM
1 min Forward Roll/30 Burpees/1 min Crab Walk/30 Hollow Rocks/1 min Bear Crawl/30 Superman
For Time: 21 Ring Rows/21 K.B. Taters (24/16kg)/1 Rope Climb/15 Ring Row/15 Taters/1 Rope Climb/9 Ring Rows/9 K.B.Taters/1 Rope Climb
WOD 5/28/12
Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run
Start and finish with a mile run. Partition the pull-ups, push-ups, and squats as needed. If you've got a twenty pound vest or body armor, wear it
- Courtesy of CrossFit…
Rest Day 5/27/12
Memorial Day Murph
I would like to gather most of my team to join me on Monday in the Memorial Day WOD = MURPH. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Sign up…
WOD 5/26/12
Tabata- Double Unders
Karen= For Time: 150 Wall Ball Shots (20lb-10'/14lb-9')
3 Rounds of: 1 min Max Reps of DeadLift @ 50% of 1RM/5 each TGU (HAP);90 seconds rest between efforts
WOD 5/25/12 c
For Time- 50/40/30/20/10 of: Row (calories)/Sit Ups
9 min AMRAP of: Curtis P's (95/65)
21/15/9 RFT of: HRPU(hand release push up)/ Box Jumps (24/18)
Rest Day 5/24/12
Free Class
Do you have what it takes? Come in this Saturday at 10:30 to try a CrossFit class. Reserve your spot at the office, Email: Info@CrossFit718.com
Make a Difference
Let's take part in New York City's largest hands-on volunteer day…
WOD 5/23/12 C
1200M Run @ 80% or 1000M Row @24-28 SPM
Box Squat- 3/3/3 @ 70% sq 1RM (15 min cap)
Clean- 3/3/3 @ 70%/ 1/1 ME (15 min cap)
7 minute AMRAP of: 9 Ring Row/15 K.B. Swing (2/1.5 pood)/ 21 Ball Slam (20/15)
WOD 5/22/12 C
Warm Up- in 10 minutes complete 400M Run: In remainder of time AMRAP Cindy.
Split Snatch- 5@50%/5@65%/3@75%/1@90% (20 min Cap)
NFT- 7 Rounds of: 10 Hollow Rock/7 Back Extension
WOD 5/21/12 c
Happy Birthday Brother!
I am thinking of you LEE!!
WOD 5/21/12
1 Mile Group Run
DeadLift- 10@ 50%/5 /5 /5 @ 65% / 1/ 1 ME
3 RFT of: 200M Farmers Walk/9 Strict Pull Up/6 Ring Dip/6 Pistols each leg
Rest Day 5/20/12 c
Basics Starts Tomorrow
Our beginners cycle will be hosted by Coach Jacinto and will run Mondays and Thursdays at 7pm for 3 weeks/ 6 classes. Space is still available email - Info@CrossFit718.com to reserve your spot. Change your life…
WOD 5/19/12
10 Rounds of: 40 Yard Sptints;rest 30 seconds between efforts
Ascending ladder of: 1 Stone To Shoulder (HBD)/1 Box Jump/ 2 Stone To Shoulder/2 Box Jump/3 Stone To Shoulder/3 Box Jump.. continue in this fashion for 10 minutes
800M M.B. Run (20/12)
NEW…
WOD 5/18/12 c
Warm Up- Coaches Choice
Diane= 21/15/9 RFT of: DeadLift (225/155)/HSPU
For Time: 1 K Run/21/15/9 rft of: M.B. Cleans (20/14)/Burpees
Online Payments are LIVE!
You can now pick up a package online. Look for the new Online Store tab when you…
