WOD Archive | Workout of the Day - Page 6 of 179 - CrossFit 718

The “WOD” is the “workout of the day.” Each day a new WOD is posted on our website, and it’s part of a complete program designed to improve strength and conditioning. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

WOD 09/14/2022

A2: Air Bike 90 Seconds @50-90% Sustaianble Pace; Rest 90 Seconds A3: 60 Seconds Bike Sprint @90% Hard Pace (Not Sustainable); Rest 90 - 210 Seconds --- B: Handstand Walk (10 Minutes Max TUT/Distance) In 10 Minutes…

WOD 09/13/2022

3 RFT of: 15 USA K.B. Swing (HBD)/ 10 Jumping Squat/ 10 Each Jumping Lunges @70-80% Moderately Easy Pace; Rest 2-3 Minutes Before B Scale as needed. ---------- B: Power Snatch (5 Every 90 Seconds X 5) 7 Minutes…

WOD 09/12/2022

911 Tribute WOD For Time: 2001M Row 11 Box Jumps (30/24") 11 Thruster (125/85#) 11 Burpee C2B Pull Up 11 Power Clean (170/120#) 11 HSPU's 11 USA K.B. Swings (2/1.5 Pood) 11 T2B 11 DeadLift (170/120#) 11 Push Jerk (110/75#) 2001M…

WOD 09/08/2022

4 RFQ of: :30 Seconds Air Bike/ :30 Seconds Ski (5/8)/ 10 Air Squat/ 8 Ring Row/ 6 Push Up -- B1: Deadlift (8 Minutes To A Challenging Double) Use B1 as a warm up for B2, build up heavy @21X1; Rest as needed + 60 Seconds…

WOD 09/07/2022

A2: Row 90 Seconds ; 30-90 Seconds Rest + A2: 60 Seconds Row Sprint @90% Very Hard Pace -- B: Split Jerk (12 Minutes To A Heavy Single) - C: Push Press (10 Minutes To A Challenging Single) -- D:…

WOD 08/16/2022

A2: 800M Run (Time) @80% Sustainable Pace; Rest 3 Minutes ---- B: Clean (5 EMOM X 6) Do not sacrifice speed or technique. Lower the intensity slightly if you start to fall apart. ---- C1: Front Squat (5/5/5/5/5) Superset…

WOD 08/15/2022

3 Minute AMRAP of: 6 Ring Row/ 5 WallBall/ 4 Jumping Squat/ 3 Burpee @90% Hardest Sustainable Pace; Rest 90 Seconds Before B ---- B: Weighted Pull-ups (4/4/4/4/4 @70-80%) - 10 Minute Cap --- EMOM X 10 Minute…

WOD 08/14/2022

A2: Row 90 Seconds (Distance) A3: 60 Seconds Row Sprint (1 Rounds for distance) Damper 3/5 --- 6 RFQ of: 4 Weighted Dip @21X1; 45 Seconds Rest/ 6 Each Weighted Pistol @2111; 45 Seconds Rest 5 Minutes WU To 50% of Heavy…

WOD 08/13/2022

Partner WOD 08/13/22= 5 RFT of: 12 UB WallBall (14#-9'/20#-10')/ 12 DeadLift (135/225#)/ 12 Box Jump Over (20/24") In teams of 3/Only 1 Partner Working at a time/Each partner will take turns completing 1 full round/Continue until…

WOD 08/12/2022

3 Minute AMRAP of: 5 Each Alternating D.B.Power Snatch (HBD)/ 5/8 Calorie Row, Ski or Bike --- B: Overhead Squat (3 EMOM 10 Minutes 60-80%) ---- 3 Rounds of: 10 Power Snatch @60%/ C2B Pull Ups @60% @90%…

WOD 08/11/2022

A2: 1K Row @80-90% Sustaianble Pace; Rest 3 Minutes --- 3 RFQ of: 10 Slow Banded Face Pull/ 5 Slow Strict Press/ 5 Single Arm Ring Row --- B2: Push Press (4 @60% EMOM X 6) --- C: Weighted Pull-ups…

WOD 08/10/2022

A2: Air Bike - 90 Seconds @ 50-90% Sustaianble Pace; Rest 90 Seconds A3: 3 Rounds of: 10 Seconds Bike Calories (3 Rounds for calories) @100% Very Very Hard Pace; Rest 1:25 (85 seconds) Between Rounds --- 3 Minutes…

WOD 08/09/2022

90 Second AMRAP of: 5 Thruster (45/35#)/ 15 Double Unders @80% Sustainable Pace; Rest 90 Seconds B1: Metcon (2 Rounds for reps) 2 RFQ of: 20 Banded Row/ 10 Strict Press/ (PVC/15/35/45#)/ 15 UB WallBall (HBD-9/10') ---- B2:…

WOD 08/07/2022

3 RFQ of: 1 WallWalk/ 5 Scap Push Up/ 5 Each Plank Shoulder Taps/ 5 HRPU/ 15 USSR KBS (HBD) --- B: Handstand Push-ups (Max Reps Unbroken) + 2 Rounds- :60 Seconds Each of: Max UB + Max Reps In Time Remaining of HSPU…

WOD 08/06/2022

A: 2K Partner Row In teams of 2/Switching every 200M @90% Sustainable Pace; Rest 3-5 Minutes --- Partner WOD 08/06.22 5 RFT of: 30 Box Jump Step Down (20/24")/ 30 USSR K.B. Swing (1.5/2 Pood)/ 30 Calorie Air Bike/ 5…

WOD 08/05/2022

3 Minute AMRAP of: 15 BallSlam (10/15/20#)/ 100/150M Ski (3/5) --- B2: Snatch (15 Minutes To A Challenging Single) --- C: Chest-To-Bar Pull-ups (2 X Max Reps Unbroken) --- D: Overhead Squat (12 Minutes…

WOD 08/04/2022

2 RFQ- 10 Each of: Banded Press/ Banded Pull Apart/ Banded Row --- B: Push Press (12 Minutes To A Challenging Single) **From the rack** --- C: Weighted Pull-ups (8-10 Minutes To A Challenging Single) --- D:…

WOD 08/03/2022

A2: Air Bike: 90 Seconds @50-90% Sustainable Pace; Rest 60 Seconds A3: 2 Rounds of: 20 Seconds Bike Sprint (2 Rounds for calories) @95% Very Hard Pace ... 5 Minute AMRAP of: 8 Double K.B. Swing (HBD)/ 10 K.B. Front…

WOD 08/02/2022

A2: Cory For Time: 200 Double Unders - 3 Minute Cap --- B: Clean and Jerk (Build To A Heavy Single) ... C: Muscle-ups (3 Rounds of Max UB ) --- D1: Row 90 Seconds @50-90% Sustainable Pace; Rest…

WOD 07/27/2022

You 2 RFQ of: 20 Banded Face Pull/ 1 WallWalk/ 10 Each Alternating Wall Facing Shoulder Tap/ 30 Seconds Hollow Hold --- B: Shoulder Press (12-20 Minutes To A Heavy Single) --- C: Weighted Dip (3@80/85/90/85/80%) --- ---- 3…

WOD. 07/26/2022

A2: Air Bike 90 Seconsd @80-90% Sustainable Pace; 60 Seconds Rest ---- A3: Air Bike 10 Seconds Sprint X 4 Rounds (4 Rounds for calories) Every 2 Minutes X 4 Rounds @100% Very Very Hard Pace (Not Sustainable); Rest Walk/Stretch…

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