WOD ARCHIVE

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WOD 03/15/11

"Murph" = run 1 mile, 100 pullups, 200 pushups, 300 squats, run 1 mile (partition pull up,push up,squat as needed)

WOD 3/14/11

2 RNFT of: 50 each weighted Jump Squat/Mt. Climbers/Toe Touches + 3 minutes of rest Thruster- 1/1/1/1/1 Tabata Thruster @ 75/45 + 3 minutes of rest 1K Row + 2 minutes of rest 8 rounds of: Side Plank- 30 seconds each side

Rest Day 03/13/11

Ok guy's and gal's, I need to register our teams so please make a deposit for your spot by Wednesday 3/16.  So far we have two teams ready to go: Team Alpha female is: Chrystie/Marina/Rebecca/Jessica and Team Bravo Boys is: Cory/Jason/Iz/Ryan. Power…

Rest Day 03/13/11

Ok guy's and gal's, I need to register our teams so please make a deposit for your spot by Wednesday 3/16.  So far we have two teams ready to go: Team Alpha female is: Chrystie/Marina/Rebecca/Jessica and Team Bravo Boys is: Cory/Jason/Iz/Ryan. Power…

WOD 3/12/11

Warm Up- Coaches Choice Squat- 5/4/3/2/1 @ 60-85%1RM- 1 minute rest between rounds Annie- 50/40/30/20/10 RFT of: Double Unders/ Sit Ups Tabata Undulating Rope

WOD 3/11/11

AMRAP in 6 minutes of: 6 Broad Jump (max distance)/ 12 Ball Slams (20/10) Press- 5/5/5/5/5 (60-75%1RM) 3 Rounds of Row 500M @24 SPM- 2 minutes rest after each round

Rest Day 03/10/11

Registration for the Open is LIVE!! CrossFit 718 is a registered Afflilate for the 2011 Games Open.  Join Team 718 Every Wednesday @ 6pm Starting 03/16/2011.  You must register on the Games site for $10 then you can register with us for $15…

WOD 3/9/11

Warm Up- Coaches Choice DeadLift- 5/5/5/5/5 @ 60-75% 1RM 5RFT of: 7 each Snatch/O.H.S. (115/65) Run 1 Mile

WOD 3/8/11

Warm Up- Coaches Choice 3 minutes of: Ring Dip Practice 3 minutes of: Squat Clean Practice Elizabeth- 21/15/9 RFT of: Clean(135/95)/Ring Dips (Compare to 1/14/11) 10 minutes of: Skin The Cat Practice

Row for the RED CROSS

[youtube http://www.youtube.com/watch?v=4Jwfno0vzA4&fs=1&hl=en_US&rel=0]  

WOD 3/7/11

Warm Up- Coaches Choice Helen= 3 RFT of: 400 meter run/21 Kettlebell swing/12 Pull-ups Back Lever/Tuck Hold on rings- 1/1/1/1/1/1/1/1 max effort-30 seconds rest between efforts Ring Support Hold- 1/1/1/1/1/1/1/1 max effort-30 seconds rest…

WOD 03/06/11

5k Row Together we raised over $4,100.00 Thank You! Crossfit 718 would like to Thank those who participated in the fundraiser.   We appreciate the loving support from this team and their friends and family.   Your donations were very…

WOD 03/05/11

Jog 10 minutes Thruster- 5/4/3/3/1/1/1 For Time: 50 Air Squat/40Wall Ball/30 M.B. Clean/20 M.B. Sit Up Throw/ 10 Burpee Wall Ball (20M/12F) AMRAP in 10 minutes of: 15 Hip Extension/10 Push Up

WOD 03/04/11

1k Row @ 24 SPM 3 RNFT of: 5 each Wall Walk/Reverse Wall Walk 5 minutes of OHS practice OHS- 5/5/3/3/3/1/1 Dead Hang-Inverted Hold- 1/1/1/1/1/1/1/1/1/1 Side Plank- 1 minute/45 seconds/30 seconds/15 seconds each side

Rest Day 03/03/11

Paleo PotLuck Join us on Sunday March 6th, 2011 and support your team!!  Team 718 is Rowing a 5k for charity and we want to support them all the way.   After the Row we will be celebrating. Bring a dish and lets hang out.

718 will host the CrossFit Games Open

2011 CrossFit Games The CrossFit Games are the ultimate test of fitness, and the winners are crowned Fittest on Earth. It's a grueling multi-day competition in which the world's fittest athletes compete in a variety of workouts. What are the…

WOD 3/2/11

Warm Up- Coaches Choice NFT: 25 DeadLift with the Bar DeadLift- 1/1/1/1/1 3 minutes of: Split Jerk Practice Split Jerk- 5/5/3/3/1/1/1 100 Weighted: Dead Bug's Row for the Red Cross + ATTENTION ALL CF718'ERS LESS THAN ONE WEEK LEFT!!! We only…

WOD 3/1/11

AMRAP in 50 minutes of: Jog 1 Mile Row 1k 100 Double Unders CrossFit 718's Paleo Challenge ends today. Dont forget to post your total paleo points for the month, your total weight loss and if you did a before photo make sure you do an after…

WOD 2/28/11

100 Sit Ups for time Squat- 10/8/6/4/2 (75% 1RM)- 1 minute rest after each round 3 minutes Muscle Up practice + PVC Dislocate On the minute every minute for 15 minutes: 5 Clapping Push Ups/3 Muscle Ups

2011 CrossFit Games

2011 CrossFit Games The CrossFit Games are the ultimate test of fitness, and the winners are crowned Fittest on Earth. It’s a grueling multi-day competition in which the world’s fittest athletes compete in a variety of workouts. What are…

WOD 2/26/11

3 RFT of: 20 each Air Squat/Box Jump (24"M/18"F) Front Squat- 3/3/3/3/3/3/3 - Sets Accross (find a heavy but doable weight in first two sets then continue to work with that weight, should be 70-95% 1Rm) Push Press- 3/3/3/1/1/1/1 - Max Effort 3…