WOD ARCHIVE

View our latest Workout of the Day (WOD)!

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WOD 11/5/10

  3 Rounds For Time of: 10 x 2-handed KB cleans 24kg / 16kg   10 x box jumps 24" 4 Rounds of: 1:00 Barbell Farmer's Walk 95lbs each side 1:00 Body Weight sled drag Technique Practice Skin The…

Rest Day!

Active Recovery Day= Walk Dog/Light Jog/Ice Bath/Hot Compress/Stretch/Massage/Sleep

LOE 11/3/10

Warm UP- Dynamic and Static Flexibility Front Squat 5-5-5-5-5 Tempo squats.  On each squat, take three seconds to go down, hold for three seconds, then three seconds to go up.  Work up to 85% of your 1RM. 3 Rounds for time of: Run 1km 50…

WOD 11/03/10

Front Squat 5-5-5-5-5 Tempo squats.  On each squat, take three seconds to go down, hold for three seconds, then three seconds to go up.  Work up to 85% of your 1RM. 3 Rounds for time of: Run 1km 50 air squats (1km is from the factory…

Deadlifts

    WOD 11/02/10 Deadlift 3-3-3-3-3 Work up to 75% - 85% of 1RM 4 Rounds For Time of: 10 ring pull-ups 15 push press 45lbs 20 kettlebell swings (american) 25 abmat sit-ups Post weight and time to comments Courtesy of CrossFit…

LOE 11/1/10

Warm UP- Dynamic and Static Flexebility- 30 seconds each X 3 rounds of: Air Squat/Jumping Jacks/Mt. Climbers/Flutter Kicks Ground To O.H. + 30 second hold; 1X7 50' O.H. Walking Lunge/10 Burpees/10 pike push UP X 5 rounds for time Race…

Push, Press, Hold!

WOD 11/01/10 Push Press 1-1-1-1-1-1-1 Hold each lift at the top for 30 - 60 seconds "Brooklyn 'Tabernac' Choir of Pain" 50 feet overhead lunges 45lbs/25lbs 10 burpees 10 pike pushups Post weight and time to comments. Courtesy of CrossFit…

Helping Hands Food Pantry Fun Run/Walk/Bike

Sign up for the 5k Fun Run/Walk/Bike in Prospect Park Saturday, November 20th at 11am. The Helping Hands Food Pantry, provides emergency food to needy people in our community.  They serve over 600 community members each month.  This Fun Event…

WOD 10/30/10

Back Squat 5-5-5-5-5 Work up to a heavy quintuplet. AMRAP in 10 minutes: 10 Air Squats 10 Kettlebell Swings (1.5 Pood) 10 AbMat Sit-Ups 10 Push-Ups (CrossFit Games standard) Post weights and time to comments.  

WOD 10/28/10

Warm UP - Static and Dynamic Flexibility Tabata - Versa Climber/Row Erg/Bear Crawl Dead Lift - 5X5 AMRAP- in 20 minutes 10 K.B. High Pull Left/10 K.B. High Pull Right/20 Ball Slams 15lbs/20 Box Jump 18" Cool Down - Static and Dynamic Flexibility Courtesy…

LOE 10/28/10

Warm UP- Static and Dynamic Flexibility Tabata- Versa Climber/Row Erg/Bear Crawl Dead Lift- 5X5 AMRAP- in 20 minutes 10 K.B. High Pull Left/10 K.B. High Pull Right/20 Ball Slams 15lbs/20 Box Jump 18" Cool Down- Static and Dynamic Fle…

Welcome!

So this is it!  As of today, everything is official, and we are now the newest gym in New York City, CrossFit 718!  We are looking to move into a new and more permanent space at the start of the new year, so stay tuned for more information…

LOE 10/26/10

Warm UP- Dynamic and Static Flexibility 3 minutes of Double Under Practice/ 1 minute Sit UPS/ 2 minutes of Double Under Practice/ 1 minute Sit UPS/ 1 minute of Double Under Practice/ 1 minute Sit UPS Alternating Ladder- Power Clean 10-1/Push…