Posts

WOD 10/12/14

8 Minutes of Shoulder/Hip/Back/Ankle Mobility A- WU- 2 RNFT of: 45 Seconds Max Reps: Double Unders/Ring Row/Push Up   -6 Minute Cap B- Bench Press- 15 Minutes To A Challenging Double + 2/2@ 95/90%% -20 Minute Cap C- Axle Pendlay Row-…

WOD 8/30/14

8 Minutes of Hip/Ankle/Back Mobility A- WU- 200M Run @70-90% RPE; 1 Minute Rest + 10 Rounds of: 40 Yard Dash; 45 Seconds Rest Between Rounds -15 Minute Cap Notes: Take extra time to stretch thoroughly and use first 3 rounds as a warm up. B-…

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 8/16/14

8 Minutes of Hip/Back/Shoulder/Wrist Mobility A- WU- Run 400M @ 70-90%; 90 Seconds Rest + Run 400M @ 90-100% RPE B- Tabata- USA K.B. Swing (24/16Kg) C- Power Clean- 12 Minutes To A Challenging Triple D- 10 1-Minute Rounds of: 3 Power…

WOD 7/19/14

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Moblility A- WU- 3 RNFT of: 5 HSPU/5 Ring Dip/5 Strict Pull Up + 200M Run   -8 Minute Cap C- 10 Minutes to Warm Up C&J/Pull Up/Push Up/Air Squat + Tambot= For Time: 10 Power Clean + Jerk…

WOD 6/4/14

8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility A- WU- For Time: 100 Double Unders   -5 Minute Cap + 2 RNFT of: 3 Ring Dip/10 Press (15/45)/10Diamond Push Up B- Jerk- 7 Minutes to 75-80% + 3 HSPU/3 Jerk @ 75-80% EMOM For 6 Minutes Notes:…

WOD 2/25/14

8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility A- WU- 3 Rounds of 30 Seconds Each: Burpees/Mountain Climbers/Flutter Kicks B- Press- 10 Minutes To A Heavy Double C- Pendlay Row- 8/8/8/8 (HBD)   -8 Minute Cap D- 6 RFT of: 5 D.B.…

WOD 1/27/14

8 Minutes of Shoulder/Wrist/OH/Thoracic/Hip/Ankle Mobility A- WU- 200M Run @ 70% RPE + 5 Rounds of: Wall Acceleration Drill- 7 Seconds/38 Seconds Rest Between Rounds   -8 Minute Cap B- Hang Power Snatch- 5 Minutes WU to 65% + 6 EMOM for…

WOD 1/25/14

8 Minutes of Shoulder/Back/Hip/Ankle Mobility A- Partner WU (1/25/14)- 8 Minute AMRAP of: 200M Partner Carry (100M each) B- Partner WOD 1 (1/25/14)- 8 RFT of: 8 USA K.B. Swing (2/1.5 pood)/10 Ring Row                        …

WOD 7/1/13

6 Minutes of Shoulder/Back/Hip Mobility A- WU- 5 Minute AMRAP of: 5 Burpee Broad Jump/7 BallSlam (20/15)/9 Anchored Sit Up B- Clean & Jerk (full squat clean + split jerk)- 18 Minutes To A 1 Rep Max (Only 3 Attempts @ 1RM) ; 2-4 Minutes…

WOD 6/23/13

5 Minutes of Back/Hip/Ankle/Shoulder Mobility A- WU- 8 Minute AMRAP of: 20 Plate ground to overhead (25/45)/20 Plate Squat (25/45) Notes: At the top of every minute 3 burpees chest to plate/jump on to plate B- Michael= 3 RFT of: 800M…

WOD 6/18/13

8 Minutes of Wrist/Over Head/Lat/Pec/Shouder Mobility A- WU- Half Tabata- Row + 3 RNFT of: 10 Push Up/5 Pull Up/15 PVC OHS/20 Anchored Sit Up B- Push Press- 15 Minutes To A Heavy Single (possibly a new 1RM); 90 Seconds to 2 Minutes Rest…

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 4/9/13

5 Minutes of Shoulder/Wrist/Ankle/Calve Mobility A- WU- NFT of: 10 each PVC PassThrough/PassThrough palms up/OHS/Sots Press/OH Duck Walk each leg/PVC Snatch + 30 Seconds German Hang + 2 Minutes Light Jump Rope B- Snatch- 3 Minutes To WU…

WOD 3/4/13

8 Minutes of Shoulder/Lat/Pec/Bicep Mobility A- WU- 2 Minutes Max Reps Double Unders + NFT:10 Each Wide Push Up/HRPU/Diamond Push Up/5 L-Pull Up/5 Strict Chest To Bar/5 Kipping C2B/30 Wall Facing Squats B- Bench Press- 10 Minutes to A…

CrossFit Kids 718

[pullquoteleft]CrossFit Kids Winter Session  January 7th - March 27th [/pullquoteleft] CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scaleable for any…

Rest Day News 1/1/13

[pullquoteleft]Happy New Year [/pullquoteleft]Let's kick off the New Year with a bang.  In an attempt to get you ready for the CrossFit Reebok Open Sectionals, CrossFit 718 is going to spice things up a bit!! From now until the Open Sectionals…

WOD 11/27/12 C

Raise funds for prostate Cancer. December 8th there's a $40 open bar from 9:30p to 12:30a to help raise money for Movember and prostate cancer.  It's at Off the Wagon (109 MacDougal Street NY, NY) and $10 of the $40 will go to the team, who…

WOD 11/9/12 C

8-10 Minutes of OverHead/ Back/ Hip/ Shoulder/ Ankle Mobility WU- 2 Rounds of: Row or Run 400M; 90 Seconds Rest Between Efforts Snatch- 15 Minutes To Establish a Heavy Single 4 Snatches OTM for 5 Minutes @ 70% of Above 9 Minute AMRAP of: 7 Box…

WOD 10//27/12

Barbells for Boobs Fundraiser We raised $4,660 and are very close to our $5,000 fundraising goal! We will be doing Amazing Grace for this great cause. Starts at NOON and followed by a PaleoPotluck to celebrate our 2-year anniversary :) Team…

CrossFit 718 Competition Team

***Schedule Changes*** Think you have what it takes to compete along side Iceland Annie and Rich Froning Jr.? Well now's your chance to prove it! CrossFit 718 is starting a Competition team for Open Sectionals 2013 and beyond. The Competition…