Coach Israel Gonzalez Archives

Tag Archive for: Coach Israel Gonzalez

WOD 11/15/15

8 Minutes of Shoulder/OH/Wrist Mobility (click links for details) A- WU- 2 RNFT of: 10 Each Renegade Row (HAP)/3 Strict Dip/5 Strict Chin Up + 4 Minute AMRAP @80% RPE of: 10 Sots Press (45/35/15/PVC)/10 Clean Grip OHS/200M Row @ 28 SPM …

WOD Archive

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…

WOD Archive

WOD 4/10/15

8 Minutes of Hip/Back/Ankle/Shoulder Mobility A- WU- 3 Minutes Row @ 75% RPE + 30 Seconds Each: Jog/BearCrawl/CrabWalk/Kneeling Jumps/Push Up/Air Squat/Burpees/Tuck Up/Superman or 3 Minutes Row @ 75% RPE + 30 Seconds Each: Jog/BearCrawl/CrabWalk/Tuck…

WOD Archive

WOD 8/27/14

8 Minutes of Hip/Back/Ankle Mobility A- 200M Run + 20 Goblet Squat /20 USA K.B. Swing (24/16Kg) - 6 Minute Cap B- Power Snatch- 15 Minutes To A Challenging Double C- Squat- 5 @82.5% of 8/15/14 -10 Minute Cap D- 2 Rounds of: 1K…

WOD Archive

WOD 2/7/14

8 Minutes of Shoulder/Hip/Back/Ankle Mobility A- WU-400M Run @75% RPE B- Front Squat- 10 Minutes To A Heavy Double C- Filthy Fifty= For Time: 50 Box Jump (24/20")/50 Jumping Pull Up/50 USA K.B. Swing (1 Pood=16kg)/50 steps Walking Lunge/50…

WOD Archive

WOD 1/30/14

8 Minutes of Wrist/Shoulder/Hip/Ankle/Calf Mobility A- WU- 3 Minutes Practice Triple Unders B- Hand Stand Walk Practice- 8 Minutes C- Advanced Pull Up- (advanced for you=band,box,strict,kip,butterfly,bar muscle up strict,kipping bar…

WOD Archive

WOD 9/17/13

10 Minutes of Back/Ankle/Hip/Calf Mobility A- WU- 400M Run @ 70-90% RPE + 7 Rounds of: 40 Yard Dash (use first three rounds as a warm up); 45 Seconds Rest Between Rounds B- Tabata- Weighted Step Up Alternating Steps (16/12kgx2) C-…

WOD Archive

WOD 7/8/13

6 Minutes of Back/Hip/Shoulder Mobility A- WU- 5 Minute AMRAP of: 10 Squat Jump/5 each Jump Lunge/10 Air Squat/5 each alternating stationary lunge + 1 Minute Max Reps Wall Ball (20/15-10') B- Hang Power Clean + Power Jerk- 3 Minutes WU-70%…

WOD Archive

WOD 6/5/13

6 Minutes of Hip/Ankle/Back/Shoulder/Over Head Mobility A- WU- 3 Minute Row @ 70-90% RPE + 2 Minutes Max Reps Over Head Walking Lunge (45/25); 3 Minutes Rest B- Olympic Squat- 18 Minutes To a 1 RM; 2 Minutes Rest Between Efforts C-…

WOD Archive

WOD 5/2/13

5 Minutes of Ankle/Hip/Back Mobility A- WU- 3 Minutes of: Triple Under or Double Under Practice + 2 RNFT of: 5 Tuck Jump/5 each Jump Lunge/15 Air Squat/10 each Walking Lunges B- Clean (full squat)- 3/3/3/3/3 Max Effort; 90 Seconds Rest…

WOD Archive

WOD 4/15/13

6 Minutes of Shoulder/Pec/Lat Mobility A- WU- For Time: 200M Run/20 Burpees/15 Plyo Push Ups/10 Wide Push Ups/5 Diamond Push Ups/20 WallBall (20/14)/250M Row (9 Minute Cap) B- Power Jerk (slightly wider grip)- 10 Minutes To A Heavy Single…

WOD Archive

WOD 4/1/13

6 Minutes of Shoulder/Quad/Hip/Back/Calve Mobility A- WU- 1 Minute of Slow Steady WallBall (20/14)/ 1 Minute of Slow Steady Burpees + 5 Rounds of: 1 Minute Row Sprint; 1 Minute Rest B- Split Jerk- 8 Minutes To A Heavy Single C- Bench…

WOD Archive

WOD 1/2/13 C

5 Minutes of Shoulder/OH Mobility A- WU- 3 Minutes of Double Under Practice + 3 RNFT of: 3 Strict HSPU/6 Tuck Jump/10 Kick Up to Hand Stand 2 Second Hold B- Hang Power Clean + Push Press- 5 Minutes WU to 90% of Push Press Then 2+1/2+1/2+1@90%/ 2+1/2+1/2+1@80%…

WOD Archive

WOD 12/7/12 C

8 Minutes of Shoulder/ Hip/ Back/ Ankle/ Calve Mobility WU- 1 Minute Light Technique Row/2 Rounds of: 250M Row @ 28 SPM;90 Seconds Rest Between Rounds Sumo DeadLift- 5 Minutes Warming Up To 70%/5/5/5/5 @70% Snatch Balance- 12 Minutes…

WOD Archive

WOD 5/12/12

CF718 is Closed today! We are at the Metro Dash race located at the Aviator Sports and Event Center (3159 Flatbush Ave. Bk, NY 11234) Come support and cheer on your fellow 718'ers!!! Races starts at 8am and 8:30am. [youtube http://www.youtube.com/watch?v=9JXMydSFvQ4&w=440&h=253]