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WOD 11/24/18

A2: Junk Yard Dogs (5-6 Minutes Max Reps) B - Partner WOD 20 Minute AMRAP of: 10 T2B 6 Each Alternating D.B. Hang Power Clean + Jerk (50/35#)/ 14/12 Calorie Row (8/5) In teams of 2/Both partners working at a time/While…

WOD 11/20/18

A2: 3 RFQ of: 250/200M Ski (5/3) 1 WallWalk 10 Second Handstand Hold 5 HRPU 5/3 Strict Chin Up 10 Second Hang B: Bench Press (12 Minutes To A Challenging Single + 1/1@90%) C: Weighted Pull-ups (8-10 Minutes…

WOD 11/18/18

A2: 6 Minute AMRAP of: 5 Burpee 5 Pull Up 10 Calorie Ski 50' M.B. Pec Walk (20/14#) B: Bench Press (3 @80/85/90/90%) **Use an Axle (25#) C1: 2 Bench D.B. Plank Row  - 9 Each X 4 Sets Superset with…
CrossFit 718 / Industry City

WOD 11/17/18

A2: Ring Around The PVC B1:3 RFQ of: 50M Ski (5/3) 5 Air Squat 5 USSR K.B. Swing 1-3 Ring Dip 5 HRPU B2: Partner WOD- 30 Minute AMRAP of: 450/400M Ski (5/3) 21 Air Squat 15 USSR K.B.…

WOD 11/16/18

A2:3 RFQ of: 3 Strict Pull Up 3 Kipping Swing 3 Scap Pull Up 10 Second Hang 100M Ski (5/3) 3 Strict Ring Dip B: Bar Muscle-ups (2 X 90%) C: Squat Clean Thruster - Build  To A Heavy Triple in 6:00 D2:…

WOD 11/15/18

A2: 3 Rounds of: 250M Row (5/3) 5 Each D.B. Power Snatch (50/35#) 5 Each D.B. Hang Power Clean + Shoulder To Overhead 5 T2B B: Snatch (3@80/85/90%) C: Clean and Jerk (3@80/85/90%) D: Sumo Deadlift…

WOD 11/14/18

A2: 6 Minute AMRAP of: 15 Air Squat 12  T2B 9 Calorie Row (8/5) 6 Burpees 3 Strict Chin Up B: Bench Press (12 Minutes To A Challenging Triple) **Use an Axle (25#) C: Chest Supported Row (5/3/1/5/3/1) D1…

WOD 11/13/18

A2: 3 RFQ of: 100M Ski (5/3) 3 BTN Snatch Push Press (45/35/15#) 3 Snatch Balance 3 OHS 3 BTN Snatch Grip Sots Press B: Snatch - Build  To A Challenging Triple C: Clean and Jerk - Build To A Challenging…

WOD 11/12/18

A2: 6 Minute AMRAP of: 10 Each OH Walking Lunges (45/35#) 21 BallSlam (20/15#) 15 Slam Ball Goblet Squat 9 HRPU C: Hang Power Clean (6 Minutes To A Heavy Triple) Does not have to be a 3 RM. Use C as a warm up for D. D: 4…

WOD 11/11/18

A2: 3 RFQ of: 15 Banded Face Pull @2121/5 Kipping Swing/ 3/1 Strict Pull Up @31X2 5 Scap Pull Up 10 Second Active Hang 150/100M Ski (5/3) B: Bar Muscle-ups (2 X 80%) C: Karen For Time: 150 Wall-Ball…

WPD 11/10/18

A2: 2K Partner Row For time - B: Partner WOD 5 RFT of: 450/350M Ski (5/3) 9 Each D.B. Hang Power Clean + Shoulder To Overhead (50/35#)/ 12 Burpee Over D.B. 6 Minutes WU + @80-90% Sustainable Pace In teams of 2/While…

WOD 11/09/18

A2: 6 Minute AMRAP of: 30 Double Unders 10 Ring Row 8 Pike Push Up 20 Seconds Plank 20 Seconds Active Hang B: CGBP (close grip bench press) (5/5/5/5@80%) C1: Bent Over Row (12/10/8/6) **Use an Axle…

WOD 11/08/18

A2: 3 RFQ of: 45 Seconds Row Distance (5/3) 3 Power Snatch (45/35/15#) 3 Each Alternating Overhead Lunge @2121 3 Power Clean 3 Power Jerk 3 Clean Grip Overhead Squat @2121 B: Power Snatch (5/5/5 ) C: Power…

WOD 11/07/18

A2: 3 RFQ of: 150M Row (5/3) 30 Seconds Max Reps Banded Row @2121/ 30 Seconds Max Reps Banded Push Up @2121/ 20 Second Handstand Hold/ 20 Seconds Active Hang B: Close grip bench press BuildTo A Heavy set of 5 Reps +…

WOD 11/06/18

A2: 3 RFQ of: 150/100M Ski (5/3) 15 Supine Pull Apart @2121 15 Hollow Rock @1111 15 Superman Rock @1111 15 BallSlam (20/15#) A3: 5 Minute AMRAP of: 12/10 HRPU 12 USSR K.B. Swing (2/1.5 Pood) 20/10 Ring Support Hold 3…

WOD 11/05/18

A2: 3 RFQ of: 45 Seconds Skip Rope (any variation) 3 Snatch Deadlift @31X1 (45/35/15#) 3 Snatch Pull @21X1 3 Muscle Snatch @20X1 3 Snatch Balance @X311 3 BTN Snatch Grip Sots Press @2121 3 Paces Forward/Backward Overhead Duck Walk…

WOD 11/04/18

A2:6 Minute AMRAP of: 12/10 Calorie Ski (8/5) 10 HRPU 1 WallWalk 5/3 Chin Up B: Behind The Neck Jerk (5 Sets of 5 Reps @70%) **From The Rack C1: Deficit Handstand Push-ups (3/3/3/3) 4 Sets of 3 @21X1…

WOD 11/03/18

A2: M.B. Hot Potato Game Can also be done in an air squat. **Use 10# M.B. B: 4 Rounds of: 400M Run 30 Burpee Box Jump Over (24/20") 80 Air Squat 500M Ski (5/3) C: Partner Tabata Rainbow WallBall (8…

WOD 11/02/18

A2: Ski 60 Seconds @50-90% Sustainable Pace; Rest 75 Seconds A3: Row 60 Seconds @50-90% Sustainable Pace; Rest 75 Seconds A4: 4 Rounds of: 20 Seconds Row Sprint @90% Hard Pace (Not Sustainable); Ski 150M @80-90%…

WOD 11/01/18

A2: 6 Minute AMRAP of: 15 Banded Row 12 D.B. Press (HBD) 9 Calorie Ski (8/5) 6 Strict Chin Up 3 WallWalk B: Behind The Neck Jerk (12 Minutes To A Heavy Set of 5 Reps) C1: 3 RFQ of: 1 Forward Roll 1…

WOD 10/31/18

A: 2K Partner Row (Time) @90% Hardest Sustainable Pace/In teams of 2/Only 1 @ a time/Switch every 200M/Score= Total time; Rest 3 Minutes B1:3 RFQ of: 12/10 Calorie Ski (8/5) 3 Strict Chin Up 5 Scap Pull Up 3 Kipping Swing 3…