WOD 4/11/12
Row 1K @ 24SPM
Squat 5/5 @ 65% 3/3 @ 80%
For Time - 100 Squats @ BW
Row 1K @ 24SPM
WOD 4/10/12
Filthy 50
For Time:50 Box Jumps (24'/20')50 Jumping Pull-ups50 KB Swings (1p)50 Step Walking Lunges50 K2E50 Push Presses (45/35)50 Back Extensions50 Wall Ball Shots (20/14)50 Burpees50 DUs
For Time - 400m Racked Walk (32k/24K)
WOD 4/9/12
For Time: Run 800m/ 60 Sit Ups/ 60 Ball Slams (20/15)/ Run 400m/ 30 Sit Ups/ 30 Ball Slams/ Run 200m/ 15 Sit Ups/ 15 Ball Slams
Jerk - 3/3/3 @ 65%/75%/85% of 1RM
10 - 1 NFT Descending Ladder of Ring Rows/ GHR
Rest Day 4/8/12
Metrodash
If anyone is interested in joining us in the Metrodash race on Saturday, May 12th in Brooklyn at 8am, we have 5 spots open up. Please let Tammy or Marina know ASAP if you are interested!
WOD 4/8/12
4 Rounds of: Row 500M@ 28 SPM; 3…
WOD 4/7/12
5 minutes of: Hip/Ankle Mobility
Sprint Drills- Skip/High Knees-butt kick/Lateral left lead/Lateral right lead/Carioca/Forward/Fwd w;right turn/Fwd w;left turn/Off Belly/Off Back/Backwards
Atlas Stone G2OH- 1/1/1 (HBD)
Stone Grace= For Time:…
WOD 4/6/12
For Time: 200M Run/50 DU's/250M Row/50 K.B. Swings/50 Sit ups/40 K.B. Swings/40 Sit Ups/30 K.B. Swings/30 Sit Ups/20 K.B. Swings/20 Sit Ups/10 K.B. Swings/10 Sit Ups/5 K.B. Swings/5 Sit Ups (24/16kg)
TGU-WindMill- 5/5/5/5 each…
WOD 4/6/12
For Time: 200M Run/50 DU's/250M Row/50 K.B. Swings/50 Sit ups/40 K.B. Swings/40 Sit Ups/30 K.B. Swings/30 Sit Ups/20 K.B. Swings/20 Sit Ups/10 K.B. Swings/10 Sit Ups/5 K.B. Swings/5 Sit Ups (24/16kg)
TGU-WindMill- 5/5/5/5 each…
Rest Day 4/5/12
Free Crossfit Class
Change your life, Come in Saturday 4/7/12 at 11:30am for a Free CrossFit WOD!!
Email: Info@CrossFit718.com
WOD 4/5/12
Warm Up- Coaches Choice
For Time: Half Tabata of:Wall Ball/1 Mile M.B. Run (20/14)
Curtis P's- 1 Round…
WOD 4/4/12
1K Row @ 28SPM
Jerk- 1/1/1 (Max Effort)
For Time: 10-1 Descending Ladder of: Jerk (60%1rm)/Pistols
1K Row @ 28SPM (5 Burpee penalty for every second over 5 second deviation from earlier)
WOD 4/3/12
For Time & Reps- Half Tabata of: Box Jumps/800M Run
DeadLift- 5/5/5 (Max Efforta)
21/15/9 RFT of: HRPU/T2B/C2B
SlideShow
[slideshow]
Thank you Gillian, Travis & Tom for the wonderful Photos!!
WOD 4/2/12
Tabata- Sprint
OHS- 10@50%/5@65%/1/1/1 (Max Effort)
30/20/10- Russian K.B. Swing (32/20kg)/HSPU/DU's
Rest Day 4/1/12
The Basics
Our Next Basics series will begin April 9th. The class be hosted by Coach Jacinto and will run Mondays and Thursdays at 7pm for 3 weeks/6 Classes. Reserve your spot today, space is still available!
Email: info@CrossFit718.com
WOD…
Rest Day 4/1/12
The Basics
Our Next Basics series will begin April 9th. The class be hosted by Coach Jacinto and will run Mondays and Thursdays at 7pm for 3 weeks/6 Classes. Reserve your spot today, space is still available!
Email: info@CrossFit718.com
WOD…
WOD 3/31/12
500M Row
Atlas Stone Shouldering- 3/3/3/3/3 (Max Effort)
3 rounds of: 1 minute Atlas Zercher Carry;1 minute rest between rounds
Axel Zercher Squat- 3/3/3/3/3 (Max Effort)
500M Row
WOD 3/31/12
500M Row
Atlas Stone Shouldering- 3/3/3/3/3 (Max Effort)
3 rounds of: 1 minute Atlas Zercher Carry;1 minute rest between rounds
Axel Zercher Squat- 3/3/3/3/3 (Max Effort)
500M Row
WOD 3/30/12
4 RFT of: 400M Run/12 Ring Dip/10 Clean (115/75)/20 Wall Ball (20/14)
Split Jerk- 3/3/3 @ 65/70/80% 1rm
Rest Day 3/29/12
Free Crossfit Class
Change your life, Come in Saturday 3/31 at 11:30am for a Free beginner CrossFit WOD!!
Email: Info@CrossFit718.com
WOD 3/29/12
3 RFT of: 200M Run/20 K.B. Swing (24/16kg)/20 Air Squats
Press- 3/3/3/3/3 @ 80%1rm (sets across)
3…
WOD 3/28/12
500M Row
Power Clean- 3/3/3 @65/75/85%1rm
5 RFT of: 3 Power Clean (BW/.75 BW)/6 C2B Pull Up/9 GHD Sit UPs
10 minute AMRAP of: 10 Push Ups/15 Ball Slams/20 Double Unders
WOD 3/27/12
2 Rounds of: Run 400M; 90 Seconds rest between rounds
2 Rounds of: Run Backwards 200M; 1 Minute rest between rounds
Squat- 10@50% /8@60% /6@70%/4@80% /2@90%
Power Snatch- 4/3/2/1 (Max Effort)
WOD 3/26/12
For Time: Run 1 Mile/3 Rounds of 50 each: Jumping Jacks/Mountain Climbers/Flutter Kicks
3 Rounds of: 1 minute Max Reps Rope Climb; 1 minute rest after each attempt
Axel DeadLift- 10/10/10/10/10 @ 50/50/65/65/65% 1RM; 90 Seconds rest between…
