Posts

WOD 2/04/11

500m Row Max Effort 5RFT of 15' Rope Climb max reps in 1 minute followed by 1 minute of rest AMRAP in 20 minutes of- 5 knees to elbows/15 American style KettleBell Swings(1.5/1pood)

WOD 01/28/11

Helen- 3 RFT of: Run 400 meters/ 1.5 pood KettleBell Swings21/ Pull-ups 12 + 5 minutes rest 21/15/9 RFT of: Ring Rows/ Ring Dips 100 Sit Ups for time

WOD 1/25/11

50 Air Squats for time Run 1 Lap around the block + 2 minutes of rest + PVC Dislocate 5 minutes of HSPU practice 3 minutes of DeadLift practice Diane- 21/15/9 RFT of: 225 DeadLift/Hand Stand Push Up + 3 minutes rest Run 1 Lap around the…

WOD 1/22/10

100 Double Unders for time + PVC Dislocate + Burgener Warm Up 20 minutes of Power Snatch working toward 1 Rep max 5 RFT of 3 Power Snatch (75% 1RM)/ 6 L Pull UP/ 9 Burpees

Rest Day News 01/20/11

Row for Red Cross @ CrossFit 718 CrossFit Flower City is hosting a Red Cross Fundraiser, and you can participate here @ CrossFit 718!!  This is  a one-day event in which CrossFitters Row a 5K WOD on Concept2 rowers to raise money for their…

WOD 01/17/11

5 RNFT of- 10 Ring Rows/10 each Lateral Wall Ball Shots 5 minutes of Push Jerk Practice Push Jerk- 3/3/3/3/3 Row 1k @ 15 SPM

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 01/11/11

Five rounds for time of: 10 Wall climbs 10 Toes to bar 20 Box jumps, 24" box courtesy of CrossFit Inc.

Rest Day

Here are some awesome shots from our Opening Day Event..... Thank you for joining us !! Supplemental WOD- Row 500 meters at 28SPM or less x 3 with 1 minute rest after each round 5 minutes of Pistol practice 5 minutes of HSPU practice 10…

WOD 01/04/11

10 PVC Dislocate + 20 Push UP 20 Pull UP 20 Strict Barbell Press 5 minutes of  KB Snatch Practice 10 PVC Dislocate AMRAP in 5 minutes of: KB Snatch (5 Ring Dip Penalty every time KB touches the ground) 7 RFT of : 6 WallBall 6 Ring Rows 3…

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 12/21/10

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

WOD 12/20/10

Weighted  Squat Tabata + 2 minutes rest/stretch legs 3 RFT of 10 each D.B. Renegade row/Push Up/Barbell Deadlift + Upward Facing Dog + Samson stretch 10 minutes working up to 1RM Deadlift 3 Deadlift (85% 1RM) + 1.5 minutes of Double Unders…

WOD 12/13/10

1 lap around the block 5 Rounds of 10 Racked Barbell Lunges + 10 Barbell Press + 10 Back Squat (just the bar) 3 minutes of rest + dislocates + Samson stretch Clean & Jerk (heavy) 1 rep on the minute for 15 minutes. Back Squat 3/3/…

WOD 12/11/10

3 Rounds of 20 Air Squat/ 20 AbMat Sit Ups + 1 minute rest + Sumo stretch 3 Rounds of 3 Power Cleans (heavy) + 90 seconds rest 3 Rounds of 15 Ring Push Ups + 2 minutes rest + Upward Facing Dog 3 Rounds of 12 Dead Lift (using max Power Clean…

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 !

[youtube=http://www.youtube.com/watch?v=Egr6kypaPMQ&fs=1&hl=en_US]

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      

WOD 11/19/10

Deadlift 3-3-3-3-3-3-3 Pace yourself here, we're doing seven sets of three.  Increase the load each time, even if you're only adding 2.5lb plates each time. Meghan: 3 rounds for time of: 50 K.B. Swings (M24kg/F16kg) 50 AbMat sit ups 25…

POD 11/17/10

[youtube=http://www.youtube.com/watch?v=Kn41boCReuI&fs=1&hl=en_US] [youtube=http://www.youtube.com/watch?v/F8AlEX8TyUo?fs=1&hl=en_US]