CrossFit Seven One Eight Archives

Tag Archive for: CrossFit Seven One Eight

WOD 1/15/15

8 Minutes of Ankle/Hip/Back/OH/Wrist Mobility A- WU- 3 RNFT of: 12 USSR K.B. Swing (2/1.5 Pood)/12 T2B/12 Push Up/12 PVC OHS -7 Minute Cap B- 1 Snatch + 2 OHS- 15 Minutes To A Max For The Complex + 1+2@95/90% of Above -20 Minute Cap C-…

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WOD 7/21/14

8 Minutes of Ankle/Hip/Shoulder/Back Mobility A- WU- 3 Rounds of: 200M Run; Rest exactly the same amount of time it takes to complete 200m Notes: Do not deviate more than +/- 3 Seconds/Try not to come out the gate too fast, the point is…

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WOD 9/26/13

5 Minutes of Shoulder/Wrist/Hip/Back Mobility A- WU- 2 Minutes Max Reps Double Unders + 3 RNFT of 10 each: PVC Snatch/Snatch Push Press/OHS/Sots Press B- OHS- 15 Minutes To A Heavy Single C- Olympic Squat- 10/10/10/10/10 @50-60% (smooth…

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WOD 6/20/13

6 Minutes of Wrist/Shoulder/Ankle/Hip/Over Head Mobility A- WU- PVC Burgener Warm Up + Skill Transfer Exercise + 3 Minutes of: Row @ 50-70% RPE B- Snatch- 3/3/3/3/3 Max Effort; 2 Minutes Rest between efforts (2-3 deep breaths between…

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WOD 5/18/13

6 Minutes of: Ankle/Hip/Back/Wrist/Shoulder Mobility A- WU- 8 Minute AMRAP of: Partner 2k Row= Partner A Row 1 Minute/Parnter B 1 Minute max reps HRPU; Switch Every Minute until 8 Minutes has been reached or 2K is completed B- Partner…

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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…

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WOD 2/28/13

5 Minutes Of Leg/Hip/Back/Calves/Shoulder Mobility A- WU- Row 3 Minutes @ 50-70% RPE + 1 Minute Max Reps Double Unders + 5 Minute AMRAP of: 5 HSPU/15 Air Squats B- Low Bar Squat- 15 Minutes To Establish A 3RM + For Time- 30 Low Bar Squats…

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WOD 1/10/13

5 Minutes of Hip/Back/Leg Mobility A- WU- 2 Minutes of Light Jump Rope/10 Burpee/20 USSR K.B. Swing (HAP) + 2 Rounds of 30 Seconds Each: Gymnastics Bear Crawl- Forward/Backward/Gymnastics Crab Walk- Forward/Backward/Hollow Rock/Super Man…

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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…

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WOD 12/10/12

8 Minutes of Hip/Shoulder/Back/Wrist Mobility WU- 400M Run/2 RFT of: 20 K.B. USA Swing (HBD)/10 Box Jump (24/20") (9 Minute Cap) Thruster- 12 MInutes To Establish A Heavy Singel/EMOM for 7 Minutes- 2 Thrusters @ 80%of Above/3 HSPU 3…

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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…

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WOD 12/27/10

3 RFT of 8 Burpees + 16 M.B. Cleans + Samson stretch + PVC dislocates Clean and Jerk 1/1/1/1/1/1/1 21/15/9 Ball Slams + Swings + Jump Squats 25/20/25/20 and 5 rep RFT of Dead Bugs + Super Man AMRAP Double Unders in 5 minutes