BK S&C Archives - CrossFit 718

Tag Archive for: BK S&C

WOD 4/20/15

8 Minutes of Shoulder/Wrist/Ankle/OH/Back/Hip Mobility A- WU- NFT- 200M Run/20 Panda Pull (45/35)/15 Snatch Balance/10 GHD Sit Up/200M Run or NFT- 200M Run/20 Panda Pull (15/PVC)/15 Snatch Balance/10 Hanging Knee Raise/200M Run -6 Minutes…

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WOD 1/8/15

8 Minutes of Shoulder/Wrist/OH/Hip/Back/Ankle Mobility A- WU- 1 Minute: Max Reps Double Unders + 3 RNFT of: 7 Each Thruster/OHS/Pull Up/Push Up -5 Minute Cap B- Muscle Snatch- 12 Minutes To A Challenging Single C- Every 2 Minutes…

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WOD 7/16/14

8 Minutes of Shoulder/Wrist/OH/Back Mobility A- WU- Tabata- Row Notes: Have your rower set for calories/as a reference point record both calories and distance. B- Press- 8 Minute To A Heavy Single + 3 @ 50% of above Every 45 Seconds…

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WOD 6/12/14

8 Minutes of Wrist/Shoulder/Ankle/Hip Mobility A- Triple Unders- 3 Minutes of Practice B- HandStand Walk- 10 Minutes of Practice or 5 Rounds of: 1 Minute Max Distance; 1 Minute Rest C- 10 Minutes WU- Ring Muscle Up/Pistol/Hang Power…

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WOD 6/4/14

8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility A- WU- For Time: 100 Double Unders -5 Minute Cap + 2 RNFT of: 3 Ring Dip/10 Press (15/45)/10Diamond Push Up B- Jerk- 7 Minutes to 75-80% + 3 HSPU/3 Jerk @ 75-80% EMOM For 6 Minutes Notes:…

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WOD 3/9/14

8 Minutes of Shoulder/Hip/Thoracic/Ankle Mobility A- WU- 1-2 RNFT of 5-15 Reps Each: Pull Up/Ring Dip/PVC OHS/GHD Hip Extensions/Sit Ups + 3 Rounds of 1 Minute of: Double Under or Jog or Row @70-90% - 10 Minute Cap B- 3 Minutes of:…

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WOD 2/27/14

8 Minutes of Shoulder/Wrist/OH/Lat Mobility A- WU- For Time: 400M Run B- Power Jerk- 10 Minute To A Heavy Double C- Bench Press- 15 Minutes To A Challenging Set of 5 D- 10 Minute AMRAP of: 12 Push Up/21 USSR K.B. Swing (2/1.5)/42…

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WOD 10/7/13

10 Minutes of Calf/Foot/Ankle/Hip/Back/Shoulder Mobility A- WU- Dot Drill + Depth Drop- 2/2 (from 24/20" for 1st 2 then 30/24" for last 2) + Tabata- Rebounding Depth Jump (vary heights) B- Front Squat- 18 Minutes To A Heavy Single (Only…