Rest Day 1/26/12
Warm Up- Coaches Choice
DeadLift- 5/5/3/3/1/1/ Max Effort
Cindy= 20 min AMRAP of: 5 Pull Up/10 Push Up/15 Air Squat
FREE CLASS
Bring a Friend to try a CrossFit this Saturday at 11:30 for FREE.
Reserve your spot today, email – Info@CrossFit718.com
Feedback…
WOD 1/25/12
3 min Double Under practice
6 Rounds of: 250M Row/3 each Racked Lunge (75/115)/3 Push Press (75/115)/25 Ab Mat Sit Up
400M Barbell Carry (75/115)
WOD 1/24/12
400M M.B. Run (14/20)
Clean & Jerk- 5@60%/4@70%/3@80%/2@90% 1RM
(rest as needed between reps and rounds)
For Time: 100 Ball Slams/10 Rope Climbs/50 SuperMans (Partition as needed)
WOD 1/23/12
For Time: 100 Double Unders (6 min cap)
Squat- 5@50%/1@65/75/85/95% 1RM
5 Rounds For Time of: 6 Broad Jumps/5 HSPU/4 Strict Pull Ups/3 Pistols/2 Wall Walk/1 Skin The Cat
[youtube http://www.youtube.com/watch?v=hye2bZsKApA&w=420&h=315]
Rest Day 1/22/12
Esteban's Going Away Party
Just a heads up to everyone, Esteban's going away party will be held on Saturday January 28th @8pm at Melody Lanes . It will be $75 per lane (up to 6 people in a lane) for the first 2 hours (bowling shoes included,…
WOD 1/21/12
For Time: 10 Muscle Ups/100 Push Presses (45/75)/Row 1K
50 SB Get Up (25/45)
[youtube http://www.youtube.com/watch?v=G6Kjx3grrvk&w=560&h=315]
WOD 1/20/12
For Time: 100 Russian K.B. Swings (12/20kg)
OHS- 3/3/3/3/3 Max Effort
GHR- 15/15/15/15
Good Mornings- 15/15/15/15 (45/75)
Please read this link Dan Wrote about Cholesterol.
Rest Day 1/19/12
FREE Class
Bring a Friend to try a CrossFit this Saturday at 11:30 for FREE.
Reserve your spot today, email – Info@CrossFit718.com
The Basics
Our Basics cycle starts February 6th. This Series will run Mondays and Thursdays at 7pm with Coach…
WOD 1/18/12
10 Rounds of: Sprint 40 Yards;30 seconds rest between rounds
8 Rounds of: 3 Power Clean @75% Body Weight/3 Broad Jump for Max Distance; 90 sec rest between rounds
3 Rounds of: 1 min Max Effort Push Ups;1 min rest between efforts
WOD 1/17/12
400M Run
Thruster- 3/3/3 Max Effort
15 min AMRAP of: 5 Push Press (65/95)/5 Ring Rows/25 Double Unders
WOD 1/16/12
Row 2K or Run 1 Mile
1 leg DeadLift- 5/5/3/3/1/1/ each leg (Max Effort)
3 Rounds of: 1 minute Max Reps Snatch (65/95);1 min rest after each round
[youtube http://www.youtube.com/watch?v=Gm3t8q3rYSw? rel=o&hd=1&w=440&h=280]
Rest Day 1/15/12
Paleo Potluck
Save the Date – Saturday, February 4th, 2012. Please RSVP on our FB page or by signing up on mindbody!
I NEED everyone to post in the comments section today what you will be bringing to the Pot Luck!!
Let's Get Together!
We…
WOD 1/14/12
3 min of light jump rope
Fran= 21/15/9 RFT of: Thrusters (65/95)/Pull Ups
2K Row @ 30SPM
100 Weighted DeadBugs
WOD 1/13/12
2 Rounds of: 500M Row;3 min rest between efforts
Box Squat- 3@70%/3@80%/3@90% 1RM
For Time: 100 Double Unders/100 Air Squats/50 Power Cleans @ (45/95lbs)
Rest Day 1/12/12
FREE Class
Bring a Friend to try a CrossFit this Saturday at 11:30 for FREE.
Reserve your spot today, email – Info@CrossFit718.com
Paleo Potluck
Save the Date - Saturday, February 4th, 2012. Please RSVP on our FB page or by signing up on…
WOD 1/11/12
Row 2K or Run 1 Mile
Sumo DeadLift- 5/5/3/3/1/1 (Max Effort)
Turkish Get Up/Wind Mill- 5/4/3/2/1 (Max Effort)
WOD 1/10/11
2 Rounds of: 1 min each Jumping Jacks/Bear Crawl
5 min Hip/Shoulder Mobility
Muscle Up- 1/1/1/1/1 (advanced)
Pistol- 1/1/1/1/1 each (advanced)
Handstand Push Up- 1/1/1/1/1 (advanced)
Tabata- Rope Undulation
WOD 1/9/12
400M Run @75% Intensity
Racked Lunge- 8/6/4/2 each Max Effort
For Time: 200 each leg Walking Lunge
Rest Day 1/8/12
Paleo Potluck
CrossFit 718 wants to get the entire Team together on Saturday, February 4th, 2012. Make sure you RSVP either on our FB page or by signing up on mindbody! We will have a 9am and 10am classes with a Benchmark WOD, so get ready…
WOD 1/7/12
Row 1K
Half Weighted Cindy=10 min AMRAP of: 5 Weighted Pull Up/10 Weighted Push Up/15 Weighted Air Squat (25/45)
GHR- 15/15/15/15
Bar Rollouts- 10/10/10/10
WOD 1/6/12
For Time: 800/400/200M Run
Box Squat- 5@60%/75%/85% 1RM
3 RNFT of: 5 Clean/4 Thruster/3 Good Morning/2 Snatch Balance/1 Over Head Squat- HBD (heavy but doable)
