WOD 2/15/12
For Time: 200 Double Unders (12 minute cap)
Half Get Up- 10/10/10/10/10 each (HBD)
DeadLift- 1/1/1/1/1/1/1 (Max Effort)
Tabata- Wall Ball (20/14)
WOD 2/14/12
Partner Valentine's Day Work Out-
1 min each: M.B. Over Under Pass/Lateral Passes/Sit Up Throws/Squat Throws (20/14)
20 min AMRAP of: Partner 1-Row 500M/Partner 2-5 Ground To Overhead (95/65)/10 Lateral Bar Burpees (score= # of meters…
WOD 2/13/12
2 Rounds of: Max Reps 40 Yard Sprints in 45 seconds; 1 minute rest between efforts
5 min group run (10 Air Squats every thirty seconds)
Press- 1/1/1/1/1 @ 85% 1RM
2 RNFT of: 1 min Bear Crawl/15 GHR
Allow Me To Clarify…
Rest Day 2/12/12
Valentine's Day WOD!
Crossfit 718 is doing partners WOD this Tuesday February 14th for our athletes (singles are encouraged to come!). Make sure you reserve a spot and have some V-Day fun! Don’t forget to wear something Red or Pink!
The…
WOD 2/11/12
2 Rounds of: 50 Jacks/40 Squat Thrust/30 High Knees/20 Flutter kicks/10 Push Ups
Zercher Squat- 3/3/3 @ 75% Back Squat 1RM
Pause Squat- 5/3/3 (3 second hold at the bottom) @ 65% 1RM
21/15/9 RFT of: Box Jumps (18/24")/Ball Slams (15/20)
WOD 2/10/12
400M M.B. Run (20/14)
Front Squat- 3/3/3/3/3 (Max Effort)
Push Press- 3/3/3/3/3 (Max Effort)
400M Run
Rest Day 2/9/12
Free WOD
Come in this Saturday 2/11 for a FREE WOD at 11:30am. Come in and see what CrossFit 718 is all about, reserve your spot today. The time to change your life is NOW!!
Email: info@Crossfit718.com
WOD 2/9/12
Run 800M or Row 1K
DeadLift-…
WOD 2/8/12
For Time: 100 Double Unders (6 min Cap)
3 RFT of: Row 1k/30 Thrusters (64/45)/50 Ball Slams (20/15)
5 Rounds of: 8 Weighted Ring Row (45/25)
WOD 2/7/12
For Time: Row 500M
OHS- 3/3/3/3/3 (Max Effort)
6 RFT of: 1 Rope Climb/2 Wall Walk/3 Broad Jump/4 Plate Burpees (45/25)/5 Plate Push Press (25/45)
WOD 2/6/12
Run 800M @ 80% Intensity (RPE)
10 RFT of: 15 DeadLift (95/135)/15 Push Up
On the Minute for 10 Minutes: 10 each Hollow Rocks/Super Man's
Rest Day 2/5/12
Heads Up for V-Day!
Valentine's Day is around the corner and Crossfit 718 wants to do a special partners WOD on Tuesday February 14th for our athletes (singles are encouraged to come!). Make sure you reserve a spot and have some V-Day fun! <3…
WOD 2/4/12
Incredible Hulk: AMRAP in 20 Minutes: 5 Deadlifts (115/75) / 5 Hang Power Cleans (115/75) / 5 Front Squats (115/75) / 5 Push Presses (115/75) / 5 Back Squats (115/75)
WOD Starts at 9 & 10am
PALEO POTLUCK TODAY!
Congratulations to everyone…
WOD 2/3/12
For Time: 100 Double Unders (6 minute Cap)
Split Snatch- 1/1/1/1/1/1/1 (Max Effort)
Elizabeth= 21/15/9 RFT of: Clean (135/95)/Ring Dip
Rest Day 2/2/12
Paleo PotLuck
Don't forget to prepare your favorite Paleo Dish for this Saturdays' event. The challenge starts at 9am&10am and the PotLuck will begin at 11am. We would like to encourage the competitors to wear something green, to represent…
WOD 2/1/12
On the Minute for 9 minutes: 15 Double Unders/3 Burpees
Three 5 minute rounds of: Row 250M Row/ then in remainder of time AMRAP of: 20 KB Swings (16/24)/10 Goblet Squats (16/24);90 Seconds rest between rounds
6 Rounds of: Max Effort Weighted…
WOD 1/31/12
400M Run/500M Row;3 min rest between movements
Barbara= 5 Rounds For Time of: 20 Pull Ups/30 Push Ups/40 Sit Ups/50 Air Squats;3 min rest between rounds
400M Farmers Walk (24/40kg)
WOD 1/30/12
1 Mile Run
Hang Clean- 2/2/2 @ 80% 1RM
Clean Pull- 3/3/3 @ 100% Clean 1RM
9 min AMRAP of: 5 Front Squats (65/95)/5 Strict Pull Up/10 Burpees
Farewell Esteban
[slideshow]
Rest Day 1/29/12
3 rounds of: 1 min Max Effort Double Unders;1 min rest between efforts
5 Rounds of: 3 Power Snatch(below knee)/3 Snatch Pulls/3 Hang Snatch(above knee) Max Effort (5 Burpee penalty every time bar is rested during round)
800M Group Indian Run
*penalty…
WOD 1/28/12
3 Rounds of: 1 min Max Effort Row;60 seconds between efforts
Half Kalsu(scaled)- On the minute: complete 5 Burpees then perform Max Rep Thrusters (65/95) for remainder of minute. Continue until 50 Thrusters are completed
3 Rounds of: 1 min Max…
WOD 1/27/12
5 Rounds of: 1 min each 20' Bear Crawl/20' K.B. Waiters Walk (16/24)
5 Rounds of: Sprint 40 Yards/20 each OH Walking Lunge(25/45); 90 seconds rest between efforts
3 rounds of: 1 min max effort Weighted Ring Rows (25/45); 1 min rest between …
