Posts

WOD 8/1/14

8 Minutes of Ankle/Hip/Back Mobility A- WU- The Dot Drill + 5 Rounds of: Wall Acceleration Drills 7 Seconds Each Rounds; 38 Seconds Rest Between Rounds + 5 Rounds of Partner Assisted Banded Sprints -15 Minute Cap B- Front Squat- 18 Minutes…

WOD 4/13/12

Row 500m @ 24SPM Fran - 21/15/9 of Thrusters (95/65)/ Pull Ups Front Squat - 10 @ 50%/ 8 @ 60%/ 4 @ 65%/ 2 @ 75% Row 500m @ 24SPM - Burpee Penalty for every second deviation from the first Row.

WOD 4/13/12

Row 500m @ 24SPM Fran - 21/15/9 of Thrusters (95/65)/ Pull Ups Front Squat - 10 @ 50%/ 8 @ 60%/ 4 @ 65%/ 2 @ 75% Row 500m @ 24SPM - Burpee Penalty for every second deviation from the first Row.

WOD 8/12/11

Row 1K @ 24SPM Front Squat - 3/3/3 @ 80% 1rm; 90 seconds rest Hang Clean - 3/3/3 @ 80% 1rm; 90 seconds rest Chest Bar Pull Up - 20/20/20 3 rounds of: max effort HSPU; 60 seconds rest

WOD 7/26/11

Front Squat- 1/1/1/1/1/1/1 15 min AMRAP of: 15 Ring Rows/30 Second L-Sit New Strength Intensive  718 is introducing a new program for the month of August.  Coach Tom is offering 6 classes that will be geared toward skill work on the major…

WOD 6/1/11

Run 1 Mile Weighted Pull Up- 2/2/2/2/2/2/2 9 min AMRAP of: 3 Front Squat (135/95)/ 25 Ab Mat Sit Up

WOD 5/3/11

"Hammer" Five rounds, each for time, of: 135 pound Power clean, 5 reps 135 pound Front squat, 10 reps 135 pound Jerk, 5 reps 20 Pull-ups Rest 90 seconds Post time of each round to comments

WOD 4/15/11

Warm Up- Coaches Choice Front Squat- 3/3/3/3/3 10 RFT of: 10 K.B. Swing (24/16kg)/10 Box Jump (24/18")

WOD 4/5/11

Warm Up- Coaches Choice OverHead Squat- 1/1/1/1/1 Front Squat- 1/1/1/1/1 Squat- 1/1/1/1/1

WOD 4/5/11

Warm Up- Coaches Choice OverHead Squat- 1/1/1/1/1 Front Squat- 1/1/1/1/1 Squat- 1/1/1/1/1

WOD 01/08/11

2KM Row @ 15SPM + Sumo Stretch 1 min AMRAP Air Squat Run 3 Laps around the block then Front Squat BodyWeight 9 Reps Run 2 Laps around the block then Front Squat BodyWeight 7 Reps Run 1 Laps around the block then Front Squat Body Weight…

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 11/13/10

    Front Squat 1-1-1-1-1 Go Heavy!  Find a new 1RM. Push yourself! "Annie" 50-40-30-20-10 for time of: Double-unders Abmat situps Post weights and time to comments.

WOD 11/03/10

Front Squat 5-5-5-5-5 Tempo squats.  On each squat, take three seconds to go down, hold for three seconds, then three seconds to go up.  Work up to 85% of your 1RM. 3 Rounds for time of: Run 1km 50 air squats (1km is from the factory…

LOE 3/14/10

Fun with a GHD Warm up Dynamic Flexibility/Static Stretch 20 Seconds each X5 Rounds -Burpees/Jump Lunges/Air Squat/SuperMan Power Clean 75% 1RM 3X5 (lvl 1 sets across lvl 2 Max effort) Circuit 1- 21/15/9 each GHD- Sit UP K.B. Swing- 1.5…