Rest Day 3/25/12
Reminder!
Seems like 718'ers need a quick reminder of cleaning up after their WODs. That means chalk, equipment and the white boards!! here is a refresher Rules of Conduct!
The Basics
We will be hosting the next beginners series on Monday 4/9/12.…
WOD 3/24/12
2012 CrossFit Open Sectionals WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters (M #100/F #65)
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9…
WOD 3/23/12
600M Farmers Carry (HBD)
Atlas Stone Shouldering- 1/1/1/1/1 (Max Effort)
3 RFT of: 200M Run/10 Zercher Atlas Squats (95/75)
3 Rounds of: 1 min Zercher Atlas Carry (Max Effort;5 Burpee Penalty every time stone is dropped during round); 1 minute…
Rest Day 3/22/12
Open Sectionals 12.5
This Saturday, March 24 @11am we will be hosting the last Open Games WOD 12.5 as a team. Make sure you come to compete or support, let's finish this Open with a bang!
More Nooners Added
Great news, Coach Canadan is now offering…
WOD 3/21/12
1 mile group Run
Box Squat- 1/1/1/1/1 (65-85% 1RM)
Half Tabata: Wall Ball (20/14)
21/15/9 RFT of: Games Standard Push Ups/KettleBell Swings (24/16kg)/Ab Mat Sit Ups
GHR- 15/15/15/15
Pump & Run
Join Coach Tom on the…
WOD 3/20/12
Tabata- Sprint
DeadLift- 5/5/5 (55-80% 1RM)
HPC- 1/1/1/1/1 (max effort)
3 RFT of: Row 650M/30 K.B. Front Squat (12x2/16x2)
WOD 3/19/12
Row 1K @ 28SPM
Jerk- 1/1/1/1/1 (max effort); 1-3 min rest between efforts
3 RFT of: 8 Box Jumps/3 Push Press (95/65 from ground)/6 Ring Dip
For Time: 50 Double Unders/50 Ball Slams (20/15)/50 Double Unders
Rest Day 3/18/12
Coach Jeff
CrossFit 718 is proud to announce that Jeff is joining our Team as our newest Coach!!
WOD 3/18/12
2 rounds of: 400M Run;90 seconds rest between efforts
Muscle Snatch- 3/3/3/3/3 @50% 1RM
Hang Snatch- 3/3/3 @ 65% 1RM
Hang Power Snatch-…
Rest Day 3/18/12
Coach Jeff
CrossFit 718 is proud to announce that Jeff is joining our Team as our newest Coach!!
WOD 3/18/12
2 rounds of: 400M Run;90 seconds rest between efforts
Muscle Snatch- 3/3/3/3/3 @50% 1RM
Hang Snatch- 3/3/3 @ 65% 1RM
Hang Power Snatch-…
WOD 3/17/12
400M Racked Walk (HBD)
Power Clean- 5/5/5/5/5 @65% 1RM
Front Squat- 2/2/2/2/2 @100% Clean 1RM
Clean Pull- 3/3/3/3/3 @100% 1RM
WOD 3/16/12
2012 CrossFit Open Sectionals WOD 12.4
12 Minute AMRAP of:
150 Wall balls (M 20lbs 10' target/F 14lbs 9' target)
90 Double-unders
30 Muscle-ups
Rest Day 3/15/12
Basics Starts Next Week!!!
We will be hosting the next beginners series on Monday 3/19. It will run Mondays and Thursdays at 7pm for 3 weeks/6 Classes. If you are ready to commit, spots are still available!
Email: info@CrossFit718.com
FREE…
WOD 3/14/12
Row 500M @ 28 SPM
Squat- 3/3/3/3/3 (65-85% 1RM)
Bar Roll Out- 10/10/10/10
GHR- 15/15/15
WOD 3/13/12
3 rounds of: 200M Run/10 each Pistols/10 each K.B. Snatch(20/12)
Thruster- 1/1/1/1/1 (max effort)
8 min AMRAP of: 1 Bar (ring) Muscle Up (C2B)/3 Thruster (95/65)
WOD 3/13/12
3 rounds of: 200M Run/10 each Pistols/10 each K.B. Snatch(20/12)
Thruster- 1/1/1/1/1 (max effort)
8 min AMRAP of: 1 Bar (ring) Muscle Up (C2B)/3 Thruster (95/65)
WOD 3/12/12
2 rounds of: 400M Run ;3 min rest between efforts
Racked Lunge- 1/1/1/1/1 each (max effort)
For Time 10 Rounds of: Cindy
Broad Jump- 1/1/1/1/1/1/1/1/1/1 (max distance)30-45 seconds rest between attempts
A Reminder Of Why
I Do What I Do
Rest Day 3/11/12
Next Event:
What: Late Lunch
Who: Team 718
Where: Chelsea- Art Galleries
When: 3/17 @ 12:30pm
How: Let's meet at the Box, head over to Chelsea for a tour of some Art Galleries, then after stop off for a Late Lunch/ Early Dinner and some…
WOD 3/10/12
800M Group Run
Atlas Stone Shouldering- 1/1/1/1/1/1/1/1/1/1 (Max Effort)
3 Rounds of: 1 min max effort Zercher Atlas Carry (*5 burpee penalty every time stone is dropped);90 seconds rest between efforts
Press- 6-8 reps (HAP);90 seconds rest…
WOD 3/9/12
2012 CrossFit Open Sectionals WOD 12.3
18 minute AMRAP of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
Rest Day 3/8/12
FREE CrossFit Class!
Come in Saturday 3/10/12 for a FREE workout at 11:30am. Space is limited please reserve your spot today.
Email: info@Crossfit718.com
CrossFit Open WEEK 5
Team 718 will complete the 5th week of the Open together on Saturday…
WOD 3/7/12
3 rounds of: 400M Row/20 Pull Ups
DeadLift- 1/1/1 (85-90%1rm)
7 min AMRAP of: 7 Ring Rows/3 DeadLift (1x's BW/1.5 x's BW)/ 1 Rope Climb
