CF 718 Archives - CrossFit 718

Tag Archive for: CF 718

WOD 4/24/15

8 Minutes of Shoulder/Hip/Back Mobility A- WU- 200M Run + 7 Rounds of: 30/30 Jingle Jangles B- The Chief= 5 Cycles of the following- Max rounds in 3 minutes of: 3 Power cleans (135/95)/6 Push Up/9 Air Squats or 5 Cycles of the following-…

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WOD 1/11/15

8 Minutes Of Shoulder/Wrist/Hip/Back/Ankle Mobility A- WU- 1 Minute of Double Under Practice + 10-25 USA K.B. Swings + 5-20 Pull Up B- Helena= 3 RFT or 2 RFT of: 21 USA K.B. Swing (2/1.5 Pood) or 21 USA K.B. Swing (24/16Kg) 12 Pull Up or…

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WOD 1/5/14

8 Minutes of Shoulder/Wrist/OH/Hip/Back/Ankle Mobility A- 2 RNFT of: 1 Minute Max Reps Double Unders/5 Each Walking Lunge/10 Push Up/10 Ring Row or 2 RNFT of: 1 Minute Practice Double Unders/5 each Walking Lunge/5 Push Up/5 Ring Row -6…

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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…

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WOD 10/20/14

8 Minutes of Hip/Ankle/Back/Shoulder Mobility A- WU- Cory= For Time 200 Double Unders - 5 Minute Cap + 2 RNFT of: 10 Each Walking Lunge/10 Each Cossack Squat/10 Each Step Up (20/18") - 4 Minute Cap B- Squat- 4@60 + 4@70 + 4@80 + 3@90…

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WOD 10/19/14

8 Minutes of Shoulder/Back/Hip/Wrist/Ankle Mobility A- WU- 2 Rounds of: 200M Run/3 Wall Walks/10 Ring Row + 90 Seconds Max Reps Anchored Ab Mat Sit Up - 7 Minute Cap B-For Time: 1 Rope Climb/30 Ring Dip/2 Rope Climb (15')/800M Run/3 Rope…

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WOD 10/14/15

8 Minutes of Back/Shoulder/Hip/Wrist/Overhead Mobility A- WU- Tabata- 4 Rounds each alternating: Push Up/Ring Row B- 5 Minutes To WU- Power Jerk + Pull Ups + 21/15/9 RFT of: Jerk (135/95)/Strict Pull Up -12 Minute Cap C- Pendlay…

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WOD 10/3/14

8 Minutes of Hip/Back/Shoulder/Ankle Mobility A- WU- 5 Rounds of: 30/30 Jingle Jangles + The Dot Drill (all 5 patterns 5 x's each) + 20 Wall Facing Prisoner Squat -9 Minute Cap B- Thruster- 12 Minutes To A Heavy Single C- Squat-…

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WOD 1/7/14

8 Minutes of Shoulder/Wrist/OH/Thoracic/Lumbar Mobility A- WU- 3 Rounds of: 20-30 Double Unders/3-5 Strict HSPU/30 Seconds Wall Facing Shoulder Taps + Accumulate 30 Seconds in German Hang -6 Minute Cap B- Handstand Walk (practice) 6…

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WOD 1/1/13

Active Recovery Or Run 5K @ 60-70% RPE (Use Run to reflect on 2012 and ponder 2013 :) ) To all of our athletes thank you for another amazing year. We feel honored to be your Box and want to make your experience as awesome as possible.…

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WOD 11/17/12 C

8-10 Minutes of Hip/Shoulder/Back Mobility 800M Indian Run Partner Gone Bad= 3 Rounds of: 1 Minute AMRAP @ Each Station- K2E/Power Clean (75/45)/Push Jerk (75/45)/Pull Up/Lateral Bar Burpee;1 Minute Rest Between Rounds (Team Score=Total # of…

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Rest Day 02/24/11

Adventure Race Much? CrossFit 718 is organizing a team of athletes to compete in the 2011 Metro Dash adventure race. The race sounds like a blast, as it consists of 30 obstacles designed to measure your level of badassocity! The event…

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WOD 11/30/10

25-20-15-10-5 Reps for time of: Deadlift (85% BW), Pushups, AbMat Sit-ups. [youtube=http://www.youtube.com/watch?v/RViBpPQBjHs?fs=1&hl=en_US]

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WOD 11/29/10

21-15-9 Reps for time of OverHead Squats and Ring Dips M/95lbs;F/45lbs Rest 3 minutes then: 100 Weighted Dead Bugs For Time Post times for both efforts to comments. Courtesy of CrossFit Inc [youtube=http://www.youtube.com/watch?v=Kk6lVMs0ixc&fs=1&hl=en_US] Courtesy…