coach Archives - CrossFit 718

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WOD 8/26/15

8 Minutes of Hip/Back/Ankle Mobility A- WU- 200M Run @50-90% RPE + 5 Rounds of: 30/30 Jingle Jangles B- For Time: 60 Box Jump Over (24/20 or 20/18/12") C- Squat- 5/4/3/2/1 (Tempo: 2/0/X/1-2, Challenge yourself but be sure to maintain…

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…

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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 2/24/15

8 Minutes of Shoulder/Back/Hip/Wrist Mobility A- WU- NFT- 3 Wall Walk/10 Each Walking Lunges/200M Run/2 WallWalk/20 Ring Row - 7 Minute Cap B- Hand Stand Push Up- 4 Minutes Max Reps or 4 Minutes Practice C- Front Squat- 15 Minutes…