Tag Archive for: CrossFit718
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]
