box Archives - CrossFit 718

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WOD 11/06/15

8 Minutes of Muscle Up/DeadLift (click links for details) A- WU- 3 RNFT of: 3 Strict Pull Up (kneeling)/6 Ring Push Up (HRPU)/9 Calorie Row/12 Lunges (6 ea alt) B- DeadLift- 12-15 Minutes To A Challenging Triple (neutral grip only/no…

WOD Archive

WOD 4/15/15

8 Minutes of Shoulder/Back/Wrist/OH/Hip/Back Mobility A- WU- 200M Run + 5 Rounds of: 40 Yard Dash; 45 Seconds Rest Between Efforts B- Thruster- 15 Minutes To A Challenging Triple C- 12 Minute Ascending Ladder of: 1 Thruster @ 50% of…

WOD Archive

WOD 4/1/15

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility A- WU- 200M Run @ 50-75% RPE + 3 RNFT of: 3 Wall Walk/12 Each Walking Lunge/15 Ball Slam (20/15) B- Power Clean + Jerk- 10 Minutes To A Challenging Triple C- Tambot= For Time: 10 Power…

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WOD 3/25/15

8 Minutes of Hip/Back/Shoulder Mobility A- WU- NFT- 20 Each: Row Calories/PVC OHS/BTN Sots Press/Snatch Balance/Kang Squat/GHD Sit Up B- 3 BTN Snatch Push Press + 1 Snatch Balance- 15 Minutes To A Max For The Complex + 1@95/90% -20 Minute…

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WOD 12/27/12

8 Minutes of Shoulder/Ankle/Wrist/Hip Mobility A- WU- 3 RFT of: 10 Burpee/25 Double Unders -5 Minute Cap B- 1 Clean + 1 Front Squat + 1 Jerk- 8 Minutes to WU to 90% of Best Clean & Jerk + Every 2 Minutes For 6 Rounds: 1 Clean…

WOD Archive

WOD 11/4/14

8 Minutes of Shoulder/Wrist/Thoracic/OH Mobility A- WU- 3 RNFT of: 12 WallBall (20-10'/14-9')/6 Chin Up/30 Double Unders -6 Minute Cap B- Power Jerk + Split Jerk- 15 Minutes To A Challenging Single (for the complex) C- 3 Minutes WU…

WOD Archive

WOD 8/10/14

8 Minutes of Shoulder/Wrist/OH Mobility A- WU- 2 RNFT of: 20 Banded Pull Apart (challenging)/15 Renegade Row/10 Diamond Push Up - 6 Minute Cap B- BTN Jerk- 15 Minute To A Heavy Double C- Clean Grip Bench Press- 15 Minutes To A Heavy…