Tag Archive for: crossfit
WOD 2/16/11
Row 5K @ 28 SPM
Tabata- Wall Ball
Tabata- Ball Slams
WOD 2/15/11
DeadLift- 1/1/1/1/1/1/1
Squat- 3/3/3/3/3/3/3
Press- 5/5/5/5/5
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
WOD 2/07/11
For Time:
21 L Pull Up/20 Pistols (each leg)
18 L Pull Up/16 Pistols
15 L Pull Up/12 Pistols
12 L Pull Up/8 Pistols
For Time: 200 Double Unders
(courtesy of CrossFit, Inc.)
Rest Day 02/06/11
Congratulations Coaches on the MOB Cert!!
Great work Gentlemen
Dan with Kelly Starrett @ the Mobility Certification
Looking forward to the NEW Mobility workshops 718 will be running soon!!
WOD 2/05/11
5 RFT of- 20 Air Squat/Double Unders
5 RFT of- 20 GHD Sit Ups/5 Push Jerk
1K Row @ 15 SPM
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 01/29/11
Row- 500M @ 24 SPM
DT- 5 RFT of: 155lb Deadlift, 12 reps/ 155lb Hang power clean, 9 reps/ 155lb Push jerk, 6 reps
4 Rounds of: Side Plank 30 Seconds each side
WOD 01/24/11
2 RFT of: 20 Double Unders/ 20 Sit Ups
Good Morning- 12/10/8/6 (M95;F45) + Bent Over Row- 10/8/6/6 (M95;F45) + Upward Facing Dog/Camel Pose
Kettle Bear Complex- With two kettleBells perform 1 Clean/1 Front Squat/1 Push Press/1 Push UP/ 1 Renegade…
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 01/14/11
3 RFT of: 20 each- Air Squat/Squat Jump 10 each- Lunge/ Jump Lunge + Sumo Stretch/Samson/Instep Stretch- 30 seconds each X 2
3 minutes of Clean Practice
3 minutes of Ring Dip Practice
Elizabeth- 21/15/9 RFT of: Clean 135/ Ring Dips
Upward…
Rest Day 01/13/11
CrossFit 718's Fran
[youtube=http://www.youtube.com/watch?v=PGh_G_LDA70&fs=1&hl=en_US]
WOD 01/07/11
3 RFT of 10 M.B. Clean/ 10 Burpees/ 250M Rowing
40 Barbell DeadLift/ 30 Barbell Clean/ 20 Barbell Strict Press
(MOD) LINDA- 10-1 Descending Ladder of:
Deadlift: 1 12 body weight/Clean: 34 body weight/Strict Press : 34 body weight
Set up two…
WOD 01/05/11
3 minutes of Double Under Practice
10 Minutes Rope Climb Practice (partial ascents only!)
10 Minutes Tire Flip Practice
AMRAP in 20 minutes of 1 minute each Rope Climb 10' Target/ Undulating Rope/ Tire Flip/ Box Jump/Double Unders
…
WOD 12/31/10
New Years WOD
RUN 11K or 6.83 Miles
WOD 12/22/10
AMRAP in 10 minutes of 10 each Push Up/Jack Knife/Squat Jump
10 minutes to work up to 1 rep max on Split Jerk + Pigeon pose
5 RNFT of 3 Split Jerk (80% 1rm) + 20 seconds rest + 10 Towel Pull Ups
5 RFT of 6 HSPU (pike) + 15 Weighted Sit Up
WOD 12/18/10
1 Lap around the block
3 minutes of Partner leap frog + Partner Pistols 10 each leg alternating + Sumo stretch
10 minutes working on Max Height Box Jump
5 Rounds of 1 Lap around the block + 20 Ring Rows + 15 Box Jumps
Push Up…
WOD 12/14/10
3 Rounds of 30 seconds each Jump Rope/Versa Climber/Undulating Rope/Row Erg/Jump Lunges
5 Rounds of 9 Ring Dip + 3 HSPU (pike) + dislocates
Front Squat 3/3/3/3/3 + Instep stretch
(Half Modified Cindy) AMRAP in 10 minutes of 5 Towel Pull…
WOD 11/24/10
Push Jerk 3-3-3-3-3
Let's get heavy here.
3 Rounds NFT of:
20 Step Ups
10 Kettlebell Woodchoppers
Post weights to comments.
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…
