WOD ARCHIVE

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WOD 11/27/10

Bear Complex- Power Clean Front Squat Push-Press Back Squat Push-Press Do that seven times for one round. Do 5 rounds total working up to your max. Rest as needed between rounds. Watch the Bear Complex .     Post loads to comments. Courtesy…

Holiday Cheers

  Celebrate this holiday with your closest friends and loved ones.

WOD 11/24/10

Push Jerk 3-3-3-3-3 Let's get heavy here. 3 Rounds NFT of: 20 Step Ups 10 Kettlebell Woodchoppers Post weights to comments.

WOD 11/23/10

7 Rounds for time: 6 back squats (50-60%1RM) 20 double unders or 20 tuck jumps Post times to comments. [youtube=http://www.youtube.com/watch?v/Ix8TbKyvJcw?fs=1&hl=en_US]

WOD 11/22/10

"Helton" Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees Post time to comments.   U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security…

Rest Day 11/21/10

Get outside and enjoy this beautiful day!  And get ready for another week of awesome workouts before Thanksgiving!  Hit it hard now, and then take Thanksgiving off and stuff yourself silly. Thanks to everyone who came out yesterday, it…

POD 11/20/10

Thank you Team CrossFit 718 for participating in the Fun Run!! We collected over $200 for the Food Pantry @ St. Augustine.   Post times to comments      

WOD 11/20/10

Coe: Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-ups   Post time to comments.

WOD 11/19/10

Deadlift 3-3-3-3-3-3-3 Pace yourself here, we're doing seven sets of three.  Increase the load each time, even if you're only adding 2.5lb plates each time. Meghan: 3 rounds for time of: 50 K.B. Swings (M24kg/F16kg) 50 AbMat sit ups 25…

Rest Day 11/18/10

Rest day!  Recover, go for a long slow run, stretch out, learn a new sport, try a new (paleo-friendly) food, have some fun!

POD 11/17/10

[youtube=http://www.youtube.com/watch?v=Kn41boCReuI&fs=1&hl=en_US] [youtube=http://www.youtube.com/watch?v/F8AlEX8TyUo?fs=1&hl=en_US]

WOD 11/17/10

Randy For Time: 75 power snatches @ 75lbs Knees to Elbows 10 x 5 1-1-1 Max Effort Plank Post times to comments.      

WOD 11/16/10

Back Squat Back Squat 3-3-3-3-3 Find a heavy triple. "Short Kelly" 3 Rounds For Time of: 400m run 30 box jumps 30 wallballs Post time and weights to comments.

WOD 11/15/10

  Shoulder Press 5-5-5-5-5 Find a heavy 5RM "Helen" 3 rounds for time of: 400 meter run 21 KB swings 12 pullups (ring rows) How did you get started with us?  Tell us your story! Post time and weights and stories to…

WOD 11/13/10

    Front Squat 1-1-1-1-1 Go Heavy!  Find a new 1RM. Push yourself! "Annie" 50-40-30-20-10 for time of: Double-unders Abmat situps Post weights and time to comments.

WOD 11/12/10

  "Death By Pushups" With a constantly running clock, do one pushup the first minute, two the second minute, three the third, etc... until you can't fit the appropriate number of reps into the minute 3 Rounds Not For Time…

11/11/10 Rest Day!

Today is Remembrance Day and Veterans Day. So remember what they did for us, and be thankful. Also, get out there and learn a new sport, go to a yoga class, do some active recovery, or just watch some Thursday Night Football. Either way,…

WOD 11/10/10

Tomorrow is Veterans Day in the United States, and Remembrance Day in Canada, but it is a rest day for us.  So in honor/honour of our soldiers, we will be doing a memorial WOD tribute to them today.  It will be hard.  What they did was harder.…

POD 11/09/10

[youtube=http://www.youtube.com/watch?v=tvtc-PuyGig&fs=1&hl=en_US] [youtube=http://www.youtube.com/watch?v=FiX_Gz18QVc&fs=1&hl=en_US]

WOD 11/9/10

10,000 Bicep Curls For Time Clean 5-5-5-5-5 Work up to 85% of your 1RM.  Really focus on form. Turkish Get-Up 1-1-1-1-1-1-1-1 First four: find your 1RM with a barbell. Second four: Find your 1RM with a KB or DB. Note - each weight should…