WOD 12/19/11
3 rounds of: 1 min Arms only Row; 1 min rest
DeadLift- 3/3/3 (Max Effort)
Flight Simulator= for time: 5 unbroken Double Unders/10 unbroken Double Unders/15 unbroken Double Unders/20 unbroken Double Unders/25 unbroken Double Unders/30 unbroken…
Rest Day 12/18/11
New Classes
Please check out 718's New Classes.
The Basics Starts 1/9/12
Our Next Beginners classes will be hosted by Coach Jacinto and will start on January 9th. The Classes will run Mondays and Thursdays at 7pm for 3 weeks/6 Classes. …
WOD 12/17/11
Tabata- Double Unders
5 min Hip/Shoulder Mobility
Power Clean- 3/3/3/3/3 (50-90% 1RM)
Front Squat- 2/2/2 (Max Effort)
9 min AMRAP of: 30 Russian KettleBell Swing(16/24kg)/10 each Pistols/1 Rope Climb
If Time Permits- 3-5 min each practice- 3…
WOD 12/16/11
4ooM Farmers Walk (24/40kg= 12/20kg each hand)
5 min Hip/Shoulder Mobility
DeadLift- 1/1/1/1/1 (Max Effort)
20 min AMRAP of: Run 200M/20 DeadLift (95/135lbs)/Max Effort Stict Chin Up/10 each KettleBell Snatch (12/20kg) score=# of rounds + #…
WOD 12/15/11
Free Class
Saturday 12/17/11 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
WOD 12/15/11
Wood= 5 Rounds for time of: Run 400 meters/10…
WOD 12/14/11
For Time: 50 Air Squats/50 Double Unders/50 Super Mans
5 minutes Hip/Shoulder Mobility
Sots Press- 5/5/3/3/1/1 (Max Effort)
18/16/14/12/10/8/6/4/2 RFT of: Ball Slams (15/20lbs)/Plyo Push Ups/Flutter Kick (3 count)
WOD 12/13/11
1 Mile Run;3 min rest
For Time: 100 Double Unders- 7 min Cap (*10 Penalty Burpees for every 10 Double Unders not completed)
For Time: 100 Squats @ half Body Weight
GHD Raises (GHR)- 10/10/10/10 NFT
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*penalty…
WOD 12/12/11
3 Rounds of: Row 1 min Max Effort; 1 min rest between efforts
Burgener Warm UP/Skill Transfer Exercise
Snatch- 3@50% 1RM/3@60% 1RM/2@70% 1RM/1@80 %1RM/1@90% 1RM/2@80% 1RM
OHS- 3/3 @65% 1RM, 3 @75% 1RM, 2 @85% 1RM, 1 @95% 1RM
7 min AMRAP of:…
WOD 12/12/11
3 Rounds of: Row 1 min Max Effort; 1 min rest between efforts
Burgener Warm UP/Skill Transfer Exercise
Snatch- 3@50% 1RM/3@60% 1RM/2@70% 1RM/1@80 %1RM/1@90% 1RM/2@80% 1RM
OHS- 3/3 @65% 1RM, 3 @75% 1RM, 2 @85% 1RM, 1 @95% 1RM
7 min AMRAP of:…
Rest Day 12/11/11
Paleo Challenge
Next Month CrossFit 718 is challenging everyone to try the Paleo Diet. Look out for a detailed post that will help you prepare for the challenge.
WOD 12/11/11
5 min Hip/Shoulder Mobility
Eva= Five rounds for time of: Run…
WOD 12/10/11
9 min AMRAP of: 200m Run/25 Double Unders/250m Row
Press- 3/3/3/3/3 @ 65% 1RM
Push Press- 3/3/3 @ 75% 1RM
Jerk- 1/1/1 @ 85% 1RM
Hollow Rock- 10/10/10/10 NFT
GHD Ham Curl- 10/10/10/10 NFT
WOD 12/9/11
5 min Shoulder/Hip Mobility
5 min practicing all Kettlebell movements
1 min Sling Shot (around the body pass)/1 min figure 8/1 min figure 8-hold/ 1 min Tactical Lunge 1 min Goblet Squat/1 min Around the World (halo)/1 min USA Swing/1min…
Rest Day 12/8/11
CPR/AED 2 Year Cert hosted by 718
It is important to be prepared for a medical emergency! CrossFit 718 is hosting a CPR/AED Cert on December 18th from 1pm-5pm. This is a 2 year cert for $60. If you would like to take advantage of this offer… REGISTER…
WOD 12/7/11
5 min of PVC Shoulder Mobility
6 min amrap of: 3 Wall Walk/3 Inverted Burpees/3 rolling Pistols each leg
Press- 3/3/3 Max Effort
Push Press- 3/3/3 Max Effort
Skin The Cat- 5/5/5/5
Hip Extension- 15/15/15
WOD 12/6/11
5 minutes of Hip Mobility
800M Run ;3 minutes rest
400M Run ;90 seconds rest
1K Row ;3 minute rest
500M Row ;90 seconds rest
Pistols - 5/5/5/5/5 each leg
Lever (on bar) - 1/1/1 Max Effort
Back Lever (on bar) - 1/1/1 Max Effort
WOD 12/5/11
For Time: 100 Jumping Jacks/100 Mountain Climbers
Clean & Jerk- 1/1/1 @ 50% 1RM, /1/1/1 @ 60% 1RM, 1/1 @ 70% 1 RM, 1 @ 80% 1RM, 1 @ 90% 1RM, 1/1 @ 80% 1RM
For Time: 25 Double Unders/25 Box Jumps (20")/25 Push Ups/25 Sit Ups/25 Jumping Pull…
WOD 12/4/11
CPR/AED 2 Year Cert hosted by 718
It is important to be prepared for a medical emergency! CrossFit 718 is hosting a CPR/AED Cert on December 18th from 1pm-5pm. This is a 2 year cert for $60. If you would like to take advantage of this offer...…
WOD 12/3/11
Tabata- Bottom to Bottom Air Squat
Press- 5@ 65% 1rm, 4@ 75% 1rm, 3@ 85% 1rm, 2@ 95% 1rm/ 1@ 100% 1rm
4 RFT of: 200m Sprint/ 25 Sit Ups (GHD Sit Up)
WOD 12/2/11
Warm Up- Coaches Choice
5 RFT of: 20 2 Hand K.B. Swing (24/16kg)/ 10 each 1 Hand K.B. Swing (24/16kg)/ 20 2 Hand K.B. High Pull (24/16kg)/ 10 each 1 Hand K.B. High Pull/ 10 each K.B. Snatch (24/16kg) ( All 1 hand KB Swings should be Russian…
Rest Day 12/1/11
Free CrossFit Class
We are offering a FREE CrossFit Class this Saturday 12/3/11 @ 11:30am. The Basics is our introduction to CrossFit. This program is designed to teach you the fundamentals of CrossFit in a series of 6 classes. Please confirm…
WOD 11/30/11
Olympic Lifting Total
Max Snatch- 1 rep
Max Clean & Jerk- 1 rep
Max Clean- 1 rep
(three attempts to reach 1 rep max)
