Posts

WOD 6/16/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- 200M Run @ 50-90% RPE + 5 Rounds of: 40-yard Dash Notes: Please take time to stretch your legs thoroughly/Use first 2-3 Rounds as a warm up and increase intensity gradually. B-…

WOD 6/11/15

8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility A- WU- 200M Run @ 50-80% RPE + 15 Each NFT: Walking Lunges/Wall Facing Prisoner Squats/Wall Facing Shoulder Taps or Inch Worm/Superman Roll Left or Superman Rock/Superman Roll Right or…

WOD 6/7/15

8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility A- WU- Half Tabata- WallBall (20/14-Max Height) + 400M Run B- Shoulder Press- 12 Minutes To A Challenging Single C- Handstand Walk- 10 Minutes Accumulate Max Distance or 10 Minutes…

WOD 6/2/15

8 Minutes of Shoulder/Hip/Back/Ankle Mobility A- WU- 9 Minutes of: 5 D.B. Thruster (45/25#x2)/5 D.B. Hang Power Clean/5 Each Renegade Row/5 Burpee/5 Calorie Row or 9 Minutes of: 5 K.B. Thruster (16/8Kg#x2)/5 K.B. Hang Power Clean/5 Ring…

WOD 5/31/15

8 Minutes of Shoulder/Wrist/Hip/Ankle Mobility A- WU- 3RNFT of: 10 Diamond Push Up/10 Each Alternating D.B. Renegade Row (45/25#X2)/10 Calorie Row or 3RNFT of: 10 Calorie Row/10 HRPU/10 Each Alternating D.B. Renegade Row (25/15#X2)   -9…

WOD 5/23/15

8 Minutes of Back/Hip/Shoulder Mobility A- Partner WU (compare to 5/24/14)- 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-…

WOD 5/19/15

8 Minutes of Shoulder/Wrist/Back/Hip/Ankle Mobility A- WU- 3 RNFT of: 5 Standing Broad Jump/3 Strict HSPU/200M Row/6 K2E or 3 RNFT of: 5 Standing Broad Jump/5 HRPU/200M Row/5 Hanging Knee Raise B- Clean & Jerk- 8 Minutes WU To 75%…

WOD 5/10/15

8 Minutes of Shoulder/Wrist/Hip/Ankle Mobility A- WU- 2 RNFT of: 15 HRPU/10 Calorie Row/5 HSPU or 2 RNFT of: 15 HRPU/10 Calorie Row/3 Wall Walk B- Floor Press- 15 Minutes To A Challenging Single C- Close Grip Bench Press- 15 Minutes…

WOD 4/29/15

8 Minutes of Back/Hip/Ankle Mobility A- WU- 3 Minutes Row @50-75% RPE + 3 RNFT of: 10 USSR K.B. Swing (2/1.5 Pood)/5 T2B or 3 Minutes Row @50-75% RPE + 3 RNFT of: 10 USSR K.B. Swing (24/16Kg)/5 Hanging Knee Raises B- Deadlift- 15 Minutes…

WOD 4/23/15

8 Minutes of Shoulder/Hip/Back Mobility A- WU- 3 Minutes Practice: Triple Unders + 2 RNFT- 45 Seconds Each: Max Calorie Row/HRPU/Air Squat/Jumping Lunges or 3 Minutes Practice: Double Unders + 2 RNFT- 45 Seconds Each: Max Calorie Row/HRPU/Air…

WOD 4/21/15

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility A- WU- 200M Run + Tabata- 4 Rounds Each Alternating: WallBall (20/14-Max Height)/Broad Jump (Max Distance) or 200M Run + Tabata- 4 Rounds Each Alternating: D.B. Thruster (25/15x2)/Broad…

WOD 10/1/14

8 Minutes of Hip/Back/Ankle Mobility A- WU- Tabata- Air Squat B- 3 Position Clean (Floor/At the knee/Power Position)- 15 Minutes To A Heavy Single (for the complex) C- Pause Front Squat- 12 Minutes To Challenging Triple (Tempo:2/3/X/0)…

WOD 2/21/12

3 min Double Under Practice Muscle Up- 1/1/1/1/1 (C2B/Ring Dip) Dead Hang to Inverted Hold (T2B)- 1/1/1/1/1/1/1/1/1/1 Bent Row- 3/3/3/3/3 (135/95) Good Morning- 3/3/3/3/3 (135/95)

WOD 8/9/11

Tabata- Lateral Ball Slams 3 RFT of: 6 Broad Jump/12 Burpees/ 24 Double Unders Snatch Grip DeadLift- 3/3/3 @ 70-85% 1rm 1 min: Plank/Ring Support/Hand Stand Hold/Dead Hang/Wall Squat FREE MMA class tonight at 7pm!

WOD 5/7/11

Warm Up- Coaches Choice Fran= 21/15/9 RFT of: Thrusters (95/65)/ Pull Ups 10 rounds of: Sprint 10 seconds followed by 30 seconds rest 

WOD 3/11/11

AMRAP in 6 minutes of: 6 Broad Jump (max distance)/ 12 Ball Slams (20/10) Press- 5/5/5/5/5 (60-75%1RM) 3 Rounds of Row 500M @24 SPM- 2 minutes rest after each round

Rest Day 03/10/11

Registration for the Open is LIVE!! CrossFit 718 is a registered Afflilate for the 2011 Games Open.  Join Team 718 Every Wednesday @ 6pm Starting 03/16/2011.  You must register on the Games site for $10 then you can register with us for $15…

WOD 2/21/11

PVC Dislocate/Burgener Warm Up/Skill Transfer Drill Snatch- 1/1/1/1/1/1/1 3 minutes of Snatch Practice 3 minutes of SDHP Practice AMRAP in 10 minutes of: 5 Snatch (50-65% 1 RM)/ 5 SDHP (same weight as Snatch)/ 10 Box Jump (24"/18") Shoulder…

Rest Day 02/17/11

[youtube=http://www.youtube.com/watch?v=gmBB228oIl8&fs=1&hl=en_US&rel=0]

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!!