Rest Day 1/5/12
Begin 2012 the right way
Come try a CrossFit Class this Saturday at 11:30 for FREE.
Change your life, reserve your spot today.
Email - Info@CrossFit718.com
The Basics
Our Basics cycle starts January 9th. This Series will run Mondays and Thursdays…
WOD 1/4/12
Row 2k or Run 1 mile
1 Arm DeadLift- 5/3/3/1/1 each Max Effort
3 rounds of: 1 min Max Effort each side K.B. Snatch (16/24kg);1-2 minutes rest between efforts
WOD 1/4/12
Row 2k or Run 1 mile
1 Arm DeadLift- 5/3/3/1/1 each Max Effort
3 rounds of: 1 min Max Effort each side K.B. Snatch (16/24kg);1-2 minutes rest between efforts
WOD 1/3/12
Tabata- Double Unders
Press- 1/1/1
Jerk- 2/2/2
10 Hollow Rocks/10 SuperMans on the minute 10 minutes
strength:3 min row;squat-5@65/75/85%;40 yard sled forward harness sled drag on the min for 15 minutes
kettlebells:20 min amrap of: 15 each…
WOD 1/3/12
Tabata- Double Unders
Press- 1/1/1
Jerk- 2/2/2
10 Hollow Rocks/10 SuperMans on the minute 10 minutes
strength:3 min row;squat-5@65/75/85%;40 yard sled forward harness sled drag on the min for 15 minutes
kettlebells:20 min amrap of: 15 each…
WOD 1/2/12
Row 500M
Squat- 5/5/3/3/1/1
15 min AMRAP of: 21 Ball Slam (15/20)/15 Wall Ball (14/20)/9 each arm K.B. OHS (12/20kg)
HAPPY NEW YEAR 2012
Happy New Year Crossfit 718!
The Paleo Challenge starts today and lasts until the
end of this month! That's 31 days of clean eating and training! At the end of this journey we will be getting together for a Benchmark WOD followed by a Paleo…
WOD 12/31/11
[slideshow]
20 minute AMRAP of: 20 Push Ups/12 Hang Power Cleans (65/95)
12 minute AMRAP of: 20 Goblet Squat (12/20kg)/12 Pull Up
In case you missed yesterday's Paleo Challenge meeting here are all the rules and guidelines PALEO CHALLENGE G…
WOD 12/30/11
[youtube http://www.youtube.com/watch?v=sdE8kg90OtI&version=3&hl=en_US]
3 rounds of: 1 min Max Effort Row;1 min rest
5 min Shoulder Mobility
Burgener Warm Up
Snatch- 3@65%/3@75%/1@85%/1@95%/2@85%
Snatch Balance- 2/2/2/2/1 (Max Effort)
Sots…
WOD 12/30/11
[youtube http://www.youtube.com/watch?v=sdE8kg90OtI&version=3&hl=en_US]
3 rounds of: 1 min Max Effort Row;1 min rest
5 min Shoulder Mobility
Burgener Warm Up
Snatch- 3@65%/3@75%/1@85%/1@95%/2@85%
Snatch Balance- 2/2/2/2/1 (Max Effort)
Sots…
Rest Day 12/29/11
Free Class
Saturday 12/31/11 we will be having a Free Class at 11:30am for anyone interested in starting our program. Please reserve your spot by emailing me at: info@crossFit718.com
The Basics Starts 1/9/12
Our Next Beginners classes will…
WOD 12/28/11
3 rounds of:1 min each max effort- Row/Rope Undulation/Double Unders
2 RFT of: 50 KB Swings(20/16kg)/40 Ball Slams(20/15)/30 Wall Ball(20/12)/20 GHD Sit Ups(Sit Ups)/10 HSPU(Push Ups)/5 Muscle Ups(pull ups)
scale up or down accordingly
Update:…
WOD 12/27/11
800M M.B. Run (12/20)
Press- 1/1/1/1/1 (Max Effort)
Push Press- 3/3/3 (Max Effort)
15 min AMRAP of: 5 Push Press (65/95)/5 Strict Pull Up/25 Double Unders
WOD 12/26/11
400M Run
Suitcase DeadLift- 1/1/1/1/1 each side
Front Squat- 3/3/3/3/3 (50-90% 1Rm)
21/15/9 RFT of: M.B. Clean (12/20)/ Burpees
Reminder: We are meeting this Friday, December 30 at 8pm for our 2012 Paleo Challenge rules and guidelines.…
Rest Day 12/25/11
1 mile Run; 5 min rest
For Time: 100 Burpees; 5 min rest
For Time: 100 Air Squats; 5 min rest
For Time: 100 Sit Ups; 5 min rest
CrossFit 718 January Paleo Challenge!
Would you like to look better and feel stronger? Now’s the time to get…
WOD 12/24/11
5 min Hip/Shoulder Mobility
7 Days of KWANZA-
7 Rounds of: 200M Run/7 Ball Slams (15/20)/7 GHD Sit Ups/7 GI Janes/7 Wall Ball (12/20)/7 KettleBell HighPull (16/24kg)/7 KettleBell Thruster (16/24kg)
WOD 12/23/11
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Thank You <3
Israel and I want to Thank Team 718 for the amazing gift we received last night. We felt incredibly touched by the generosity from our extended family.
Thank You All and Happy Holidays
Rest Day 12/22/11
Free Class
Christmas Eve's Free Class is at 11:30am for anyone interested in starting our program. Please reserve your spot by emailing me at: info@crossFit718.com
The Basics Starts 1/9/12
Our Next Beginners classes will be hosted by Coach…
WOD 12/21/11
Coach JACINTO'S "12 Days Of CHRISTMAS"
For Time complete in order:
1 Deadlift @ 95#
2 Push Ups, 1 Deadlift @ 95#
3 Shoulder Presses @ 95#, 2 Push Ups, 1 Deadlift @ 95#
4 Burpees, 3 Shoulder…
WOD 12/20/11
5 minutes of Hip/Shoulder Mobility
5 minutes of Movement Prep and loading strategy
Bear Complex-
5 rounds for Max Load of: 1 each Power Clean/Front Squat/Push Press/Back Squat/Push Press (from behind the head)= 1 rep and 7 reps = 1 round.
Rest…
