WOD 01/12/11

9 min Light Jog + 2 min rest 6 RNFT of 5 Push UP 5 Air Squat 5 Sit UP + 3 min rest + PVC Dislocate 2 min Pull Up Practice 3 min Thruster Practice FRAN- 21/15/9 RFT of: Thrusters (M;95lbs/F;65lbs)/Pull 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 01/08/11

2KM Row @ 15SPM + Sumo Stretch 1 min AMRAP Air Squat Run 3 Laps around the block then Front Squat BodyWeight 9 Reps Run 2 Laps around the block then Front Squat BodyWeight 7 Reps Run 1 Laps around the block then Front Squat Body Weight…

WOD 12/21/10

1 lap around the block Back Squat 3/3/3/3/3 3 X 10 seconds Ring Support + 3 Rounds of 6 Ring Dips /9 Ring Rows AMRAP in 20 minutes of 5 Ring Push Ups/15 Ball Slams/20 Air Squats 3 laps around the block

POD 12/20/10

Happy Holidays Love CrossFit 718

WOD 12/17/10

AMRAP in 2 minutes Air Squat 3 minutes of Double Under Practice or Power Clean Practice 5 RFT 0f- 40 Double Unders/12 Power Clean (115, 65)/21 Push Ups Tabata Barbell Hops (over and back = 1 rep)

WOD 12/15/10

21/15/9 RFT  of Burpee/M.B.  Clean + 1 minute rest Ball Slam Tabata + 90 second rest Swing Tabata + 2 minute rest AbMat Sit UP Tabata + 150 seconds rest Plank Tabata Max Effort Towel Pull Up (Towel Rows)- 3 Attempts

WOD 12/10/10

3 minutes of Double Unders + dislocates Push Press 3/3/3/3/3 + 1 minute rest 100 V-Ups + 2 minutes rest 21/15/9 RFT of Push Press (same load as second set from earlier)/ Towel Pull UPs (towel rows)

NEW Club Record !


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)/…

Holiday Cheers

  Celebrate this holiday with your closest friends and loved ones.

WOD 11/22/10

"Helton" Three rounds for time of: Run 800 meters 50 pound Dumbbell squat cleans, 30 reps 30 Burpees Post time to comments.   U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security…

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…

POD 11/20/10

Thank you Team CrossFit 718 for participating in the Fun Run!! We collected over $200 for the Food Pantry @ St. Augustine.   Post times to comments      

Rest Day 11/18/10

Rest day!  Recover, go for a long slow run, stretch out, learn a new sport, try a new (paleo-friendly) food, have some fun!

POD 11/17/10

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WOD 11/17/10

Randy For Time: 75 power snatches @ 75lbs Knees to Elbows 10 x 5 1-1-1 Max Effort Plank Post times to comments.      

WOD 11/16/10

Back Squat Back Squat 3-3-3-3-3 Find a heavy triple. "Short Kelly" 3 Rounds For Time of: 400m run 30 box jumps 30 wallballs Post time and weights to comments.

11/11/10 Rest Day!

Today is Remembrance Day and Veterans Day. So remember what they did for us, and be thankful. Also, get out there and learn a new sport, go to a yoga class, do some active recovery, or just watch some Thursday Night Football. Either way,…