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WOD 2/01/11

Death By- Push Up AMRAP in 10 minutes of- Dead Lift 225lbs 3 min AMRAP of- Double Unders + 1 min AMRAP of- Sit Ups + 2 min AMRAP of-Double Unders + 1 min AMRAP  of- Sit Ups + 1 min AMRAP Double Unders + 1 min AMRAP Sit Ups Check out…

WOD 2/01/11

Death By- Push Up AMRAP in 10 minutes of- Dead Lift 225lbs 3 min AMRAP of- Double Unders + 1 min AMRAP of- Sit Ups + 2 min AMRAP of-Double Unders + 1 min AMRAP  of- Sit Ups + 1 min AMRAP Double Unders + 1 min AMRAP Sit Ups Check out…

WOD 01/31/11

3 min AMRAP Double Unders Squat- 5/5/5/5/5 2 minutes of M.B. Clean practice + PVC Dislocate 3 minutes of Shoulder Press practice 21/15/9 RFT of: 95/65lb Shoulder Press/ M.B. Clean 20/12lbs Descending Ladder of TGU- 5/4/3/2/1 reps each   Congrats…

WOD 01/31/11

3 min AMRAP Double Unders Squat- 5/5/5/5/5 2 minutes of M.B. Clean practice + PVC Dislocate 3 minutes of Shoulder Press practice 21/15/9 RFT of: 95/65lb Shoulder Press/ M.B. Clean 20/12lbs Descending Ladder of TGU- 5/4/3/2/1 reps each   Congrats…

Rest Day 01/30/11

Great Job Coach @ the Frostbite Challenge!! Coach Dan @ CrossFit LIC

WOD 01/29/11

Row- 500M @ 24 SPM DT- 5 RFT of: 155lb Deadlift, 12 reps/ 155lb Hang power clean, 9 reps/ 155lb Push jerk, 6 reps 4 Rounds of: Side Plank 30 Seconds each side

WOD 01/28/11

Helen- 3 RFT of: Run 400 meters/ 1.5 pood KettleBell Swings21/ Pull-ups 12 + 5 minutes rest 21/15/9 RFT of: Ring Rows/ Ring Dips 100 Sit Ups for time

WOD 01/26/11

AMRAP in 5 minutes of: 5 Wall Walk/ 10 each Jump Lunges Clean- 3/3/3/3/3 21/15/9 RFT of : 115/65lb Power Clean/Push Up/GHD Sit Ups Tabata- Row Erg

WOD 1/25/11

50 Air Squats for time Run 1 Lap around the block + 2 minutes of rest + PVC Dislocate 5 minutes of HSPU practice 3 minutes of DeadLift practice Diane- 21/15/9 RFT of: 225 DeadLift/Hand Stand Push Up + 3 minutes rest Run 1 Lap around the…

WOD 01/24/11

2 RFT of: 20 Double Unders/ 20 Sit Ups Good Morning- 12/10/8/6 (M95;F45) + Bent Over Row- 10/8/6/6 (M95;F45) + Upward Facing Dog/Camel Pose Kettle Bear Complex- With two kettleBells perform 1 Clean/1 Front Squat/1 Push Press/1 Push UP/ 1 Renegade…

Rest Day 01/23/11

Die Pretty Rocked Friday night Thanks Team 718 for Rocking Out and supporting one of your fellow Athletes!!

WOD 1/22/10

100 Double Unders for time + PVC Dislocate + Burgener Warm Up 20 minutes of Power Snatch working toward 1 Rep max 5 RFT of 3 Power Snatch (75% 1RM)/ 6 L Pull UP/ 9 Burpees

WOD 1/21/10

PVC Dislocate/Shoulder Mobility Row 500M Max Effort + rest 3 minutes 10 minutes Clean and Jerk practice + rest 3 minutes Grace- 30 RFT of: Clean and Jerk 135lbs Tabata- ABMAT Sit Up

Row for the Red Cross

Row for Red Cross @ CrossFit 718 CrossFit Flower City is hosting a Red Cross Fundraiser, and you can participate here @ CrossFit 718!!  This is  a one-day event in which CrossFitters Row a 5K WOD on Concept2 rowers to raise money for…

Rest Day News 01/20/11

Row for Red Cross @ CrossFit 718 CrossFit Flower City is hosting a Red Cross Fundraiser, and you can participate here @ CrossFit 718!!  This is  a one-day event in which CrossFitters Row a 5K WOD on Concept2 rowers to raise money for their…

WOD 1/19/11

75 Walking Lunges each leg + 5 minutes of Foam Rolling Deadlift- 5/5/5/5/5 Wall Ball Tabata

WOD 1/18/11

100 Air Squat for time + Samson Stretch Squat- 5/5/5/5/5 + Pigeon Pose + 3 minutes rest Sand Bag Shuttle Run 30 sec on 15 off X 10 Rds + 3 minutes rest 3 RFT of: 15 each Sand Bag Shouldering/15 Push Ups

WOD 01/17/11

5 RNFT of- 10 Ring Rows/10 each Lateral Wall Ball Shots 5 minutes of Push Jerk Practice Push Jerk- 3/3/3/3/3 Row 1k @ 15 SPM

WOD 01/15/11

AMRAP in 3 minutes of Double Unders 50 Sit Throughs/Mt. Climbers/Flutter Kicks 7 RFT of 7 each OHS (95lbs/65lbs)/Toes To Bar Come down from 11 - 4 today and celebrate our Grand Re-Opening!! Free workouts at 11:45 & 12:45

WOD 01/14/11

3 RFT of: 20 each- Air Squat/Squat Jump 10 each- Lunge/ Jump Lunge + Sumo Stretch/Samson/Instep Stretch- 30 seconds each X 2 3 minutes of Clean Practice 3 minutes of Ring Dip Practice Elizabeth- 21/15/9 RFT of: Clean 135/ Ring Dips Upward…