Tag Archive for: 718 CrossFit
WOD 1/9/14
8 Minutes of Hip/Ankle/Lumbar/Rack Mobility
A- WU- For Time- 30 Thruster (45/75)/30 HP Clean/250M Row -9 Minute Cap
B- Clean & Jerk- 15 Minutes To A Heavy Single
C- 7 Minute AMRAP of: 7 Power Clean (135/95)/7 K2E
D- Tabata-…
Row for the RED CROSS
[youtube http://www.youtube.com/watch?v=4Jwfno0vzA4&fs=1&hl=en_US&rel=0]
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 12/14/10
3 Rounds of 30 seconds each Jump Rope/Versa Climber/Undulating Rope/Row Erg/Jump Lunges
5 Rounds of 9 Ring Dip + 3 HSPU (pike) + dislocates
Front Squat 3/3/3/3/3 + Instep stretch
(Half Modified Cindy) AMRAP in 10 minutes of 5 Towel Pull…
WOD 12/6/10
3 laps around the block
5 Rounds NFT of 3 K.B. Floor Press (heavy) + 30 Unbroken Swings (5 Burpee penalty every time the bell touches the mat) + Upward Facing Dog
3 RFT of 5 Hang Power Clean (heavy) 30 Push Ups
4 RFT of 20 V-Ups + 30 Double…
Rest Day!
Active Recovery Day= Walk Dog/Light Jog/Ice Bath/Hot Compress/Stretch/Massage/Sleep