Coach Tambot Archives - CrossFit 718

Tag Archive for: Coach Tambot

WOD 4/17/15

8 Minutes of Back/Ankle/Hip Mobility A- WU- 400M Run @ 75% RPE + 20 Burpees AFAP + 3 RNFT of: 5 Strict C2B/4 WallWalk/3 Broad Jump or 400M Run @ 75% RPE + 20 Burpees AFAP + 3 RNFT of: 5 Ring Row/4 Inch Worm/3 Broad Jump - 9 Minute Cap B-…

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WOD 3/14/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- For Time: 400M Run/250M Row/400M Run/250M Row B- 10 Minutes To WU- SDHP/WallBall/Box Jump/Push Press/Row + Fight Gone Bad= Three rounds of: 1 Minute Max Reps Each: Wallball (20-10'/14-9')/ Sumo…

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WOD 2/14/15

8 Minutes of Back/Hip/Shoulder/Wrist/Ankle Mobility A- WU- 3 RNFT of: 10 Each: Kang Squat/BTN Thruster (75/45#)/Calorie Row or 3 RNFT of: 10 Each: Kang Squat/BTN Thruster (45/15#)/Calorie Row -7 Minute Cap B- 6 Minutes To WU Snatch 80%…

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WOD 1/18/15

8 Minutes of Hip/Back/Ankle/Wrist Mobility A- WU- NFT- 400M Run @ 50% + AFAP: 50 USA K.B. Swing (24/16Kg) or 400M Run @ 50% + AFAP: 50 USA K.B. Swing (20/12Kg) -5 Minute Cap B- Clean- Build up to a Heavy Set of 5 -15 Minute Cap C-…

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WOD 2/10/14

8 Minutes of Shoulder/OH/Thoracic/Wrist Mobility A- 2 Rounds of 30 Seconds Each: Crab Walk Forward/PVC OH Duck Walk Forward/Backward/PVC Sots Press + For Time: 100 Double Unders -5 Minute Cap B- Hang Snatch- 15 Minutes To A Heavy Double C-…

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WOD 5/28/13

6 Minutes of: Over Head/Ankle/Shoulder/Wrist Mobility A- WU- 2 Rounds Of: 30 Seconds Each: Gymnastics Bear Crawl Forward/Backward/Crab Walk Forward/Backward + 30 Seconds German Hang (modify if necessary) B- Hang Snatch- 12 Minutes To A…

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WOD 5/23/13

5 Minutes of: Hip/Back/Rack Mobility A- WU- For Time Ascending Ladder of: 5-25 each in 5 Rep increments- Sit Up/Burpee/Double Unders B- Front Squat- 18 Minutes To A 3 Rep Max; 2-3 Minutes Rest Between Efforts C- 15/12/9 RFT of: Box…

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WOD 1/7/13 C

5 Minutes of Racked/Hip/Shoulder/Leg Mobility A- WU- 3 Minute Row @ 70-80% RPE/2 RNFT of: 20 Wall Facing Squat (racked)/10 Ring Row (palms facing the feet)/5 Strict Chin Up (Virtous/Perfection!) B- Front Squat- 5 Minutes WU to 50% + 10@50%/7@70%/4@80%/2@90%…

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Rest Day 11/25/12 C

XF718 Turkey Leftover Road Ride When: TODAY, 12:30pm start Meet @ the box - arrive at 12noon if you need a bike check / air. Goal: ten loops in Prospect Park (34 mi), 16-18 mph pace (we can split into moderate/fast groups if we have enough riders) Gear:…

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WOD 11/16/12 c

8 Minutes of Leg/ Back/ Hip/ Shoulder Mobility 800M Run Clean- 15-18 Minutes To Establish a Heavy Single 3 RFT of: 9 Cleans @65% of above/6 Each TGU (20/12kg)/30 Double Unders (90 Second Cap for DU's/ 18 Minute Cap for all 3 rounds)

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Rest Day 11/1/12

Free Class Sign up for our FREE WOD this Saturday at 11:30am and find out what you've been missing. This is your opportunity to check out our facility, meet our coaches and learn more about how CrossFit 718 can change your life. Space is…