Posts

718 will host the CrossFit Games Open

2011 CrossFit Games The CrossFit Games are the ultimate test of fitness, and the winners are crowned Fittest on Earth. It's a grueling multi-day competition in which the world's fittest athletes compete in a variety of workouts. What are the…

WOD 3/1/11

AMRAP in 50 minutes of: Jog 1 Mile Row 1k 100 Double Unders CrossFit 718's Paleo Challenge ends today. Dont forget to post your total paleo points for the month, your total weight loss and if you did a before photo make sure you do an after…

Rest Day 02/13/11

Are you in for a Whitewater Challenge ?   This month CrossFit 718 is focusing on Rowing technique to prepare to Row for the Red Cross.  This Fundraising event has inspired me to organize an Exciting and Challenging Spring trip!!! What:…

WOD 2/09/11

Hang Power Clean- 3/3/3/3/3/3/3 Row 1k @ 28 SPM + 2 minute rest Row 1k @ 24 SPM + 2 minute rest Row 1k @ 20 SPM + 2 minute rest Row 1k @ 15 SPM + 2 minute rest Row 1k @ 28 SPM + 2 minute rest

Rest Day 02/03/11

Are you involved in the 718 Paleo Challenge?? During this challenge you are required to measure your results, by weighing yourselves at the beginning, as well as frequently throughout the month.  Also, take & submit your before, during,…

WOD 2/02/11

3 RFT of: 20 Weighted Squat/ 20 Standing Lateral Trunk Rotation (45lbs/25lbs) Weighted Pull Up- 1/1/1/1/1/1/1 3 RFT of: 9 Burpees/12 Box Jump (24/18)/ 15 Wall Ball (20/12lbs) Please check out 718's Paleo Dialog, you should be posting…

WOD 01/26/11

AMRAP in 5 minutes of: 5 Wall Walk/ 10 each Jump Lunges Clean- 3/3/3/3/3 21/15/9 RFT of : 115/65lb Power Clean/Push Up/GHD Sit Ups Tabata- Row Erg

WOD 1/19/11

75 Walking Lunges each leg + 5 minutes of Foam Rolling Deadlift- 5/5/5/5/5 Wall Ball Tabata

WOD 1/18/11

100 Air Squat for time + Samson Stretch Squat- 5/5/5/5/5 + Pigeon Pose + 3 minutes rest Sand Bag Shuttle Run 30 sec on 15 off X 10 Rds + 3 minutes rest 3 RFT of: 15 each Sand Bag Shouldering/15 Push Ups

WOD 01/10/11

3 min AMRAP Double Unders Burgener Warm UP/Skill Transfer Exercise/PVC Dislocate 5 min Clean and Jerk Practice Clean and Jerk- 1/1/1/1/1 (15 min cap) 5 Rounds of Cindy/1 Clean and Jerk (65-85%1RM) + 4 Rounds of Cindy/2 Clean and Jerk (65-85%1RM)…

WOD 12/28/10

50 Jumping Jacks + 50 Jump Lunges + 50 Air Squats + 90 seconds rest + PVC dislocates 21/15/9 RFT of 10 each K.B. Thrusters +Pull Up+ 3 minutes rest 3 RFT of 1 lap around the block + 25 Box Jumps + 25 Push Up + 1 minute rest Plank T…

POD 12/20/10

Happy Holidays Love CrossFit 718

WOD 12/7/10

3 RNFT of 30 seconds each Mountain Climbers/Sit Throughs/ Spider Plank + Burgener Warm UP + Samson stretch + pigeon pose 3 RFT of 6 Power Snatch (40-65% BW) + 30 seconds of Burpee Tuck Jumps + 30 seconds of Double Unders 12 RFT of 30 seconds…

WOD 12/4/10

AMRAP in 3 minutes of Double Unders AMRAP in 2 minutes of Air Squat Take 8 minutes to work up to 1 rep max Hang Clean 5 RFT of 2 Hang Clean (85% 1RM)/ 8 Ring Rows + 30 seconds each Pigeon Pose/Sumo Stretch 6 RFT of 5 Back Squats (85% BW)/…

WOD 12/3/10

Sand Bag Get UP- AMRAP in 10 minutes 5 RFT of 40 K.B. Swing/20 Push Up + Samson stretch 30 seconds each X 2 3 RFT of 20 each Weighted Step Ups/ 10 each Renegade Row/50 Flutter Kicks + Upward Facing Dog 30 seconds each X 2 Sand Bag Run 3 Laps…

Rest Day 11/21/10

Get outside and enjoy this beautiful day!  And get ready for another week of awesome workouts before Thanksgiving!  Hit it hard now, and then take Thanksgiving off and stuff yourself silly. Thanks to everyone who came out yesterday, it…

WOD 11/15/10

  Shoulder Press 5-5-5-5-5 Find a heavy 5RM "Helen" 3 rounds for time of: 400 meter run 21 KB swings 12 pullups (ring rows) How did you get started with us?  Tell us your story! Post time and weights and stories to…

WOD 11/13/10

    Front Squat 1-1-1-1-1 Go Heavy!  Find a new 1RM. Push yourself! "Annie" 50-40-30-20-10 for time of: Double-unders Abmat situps Post weights and time to comments.