#izdawiz Archives - CrossFit 718

Tag Archive for: #izdawiz

WOD 06/24/16

8 Minutes of Sholder/OH Mobility (Click links for details) A- WU- NFT- 20 PVC Pass Through 3 Slow Skin The Cat (3/3/2/1) 7 Panda Pull (45/35/PVC) 7 HP Snatch 7 OHS 200M Run @50-85% RPE B- Hang Power Snatch (Above The Knee)- 12…

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WOD 06/13/16

8 Minutes of Shoulder/Hip/Rack Mobility (Click links for details) A- WU- Row 90 Seconds @50% 1K Pace from 06/06/16 + 500M @1k T.T. Pace B1- Thruster- 8/8/8/8 (@11X1);90 Seconds Rest B2- Weighted Pull Up- 5/5/5/5 (@20X1) Go a little…

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WOD 06/09/16

8 Minutes of Hip/Hip Mobility (Click links for details) A1- WU- 3 Minutes Bike @70-80% RPE + A2- NFT- 100' Walking Lunges/100' Bear Crawl/25 Tuck Up/25 SuperMan B1- D.B. Bulgarian (rear foot elevated) Split Squat- 4 Sets of 5-8 Reps…

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WOD 06/04/16

8 Minutes of Back/Shoulder/Calves Mobility (Click links for details) A- WU- NFT- 2 Minutes Bike or Row (@6 minutes sustainable pace) + 30 Banded Glute Bridge (Tempo:2/0/1/1) 50' Crab Walk 21 HRPU (Tempo:2/0/1/1) B1- DeadLift- 5/5/5/5…

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WOD 06/01/16

8 Minutes of Hip/Shoulder Mobility (Click links for details) A1- WU- 3 Minutes Row @50-85% RPE + 4 Rounds of: 30 Seconds Row Max Distance @100% RPE; 30 Seconds Rest (Damper: 0-150#=2/150-200#=3/200#+=4) Notes: Rest handle (oar) in the…

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WOD 11/15/15

8 Minutes of Shoulder/OH/Wrist Mobility (click links for details) A- WU- 2 RNFT of: 10 Each Renegade Row (HAP)/3 Strict Dip/5 Strict Chin Up + 4 Minute AMRAP @80% RPE of: 10 Sots Press (45/35/15/PVC)/10 Clean Grip OHS/200M Row @ 28 SPM …

WOD Archive

WOD 10/15/15

8 Minutes of Ankle/Shoulder (click links for details) A- WU- 200M Run @ 70% RPE + 2 RNFT of: 5 Chin Up/1 WallWalk/15 K.B. Goblet Squat (HBD) B- 5 Minutes To WU Pull Up/WallBall + Partner WOD 10/15/15= 3 RFT of: 600M Run/21 WallBall (20#-10'/14#-9'…

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WOD 10/05/15

8 Minutes of Shoulder/Hip Mobility (click on link for more detail) A- WU- 3 Minute AMRAP @ 70% RPE of: 20 Banded Pull Apart/10 Calorie Row + 3 RNFT of: 5 D.B. Thruster (Light)/3 Strict Chin Up (Ring Row)/5 D.B. DeadLift B- Thruster- 12-15…

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WOD 9/18/15

8 Minutes of Shoulder/Hip/Back Mobility A- WU- 3 Rounds of: 1 Minute Practice HandStand Walk/ 1 Minute Double Under Practice/ 200M Run B- Squat- 8-10 Minutes WU To 90% of 7/29/15 or Last 1Rm + 3/3/3@90% (Tempo: 2/0/X/1-2); 2 Minutes Rest…

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WOD 9/4/15

8 Minutes of Hip/Back/Shoulder Mobility A- WU- 3 RNFT of: 10 Calorie Row/8 Good Morning (45/35/15/PVC)/6 Strict Pull Up (Ring Row) -7 Minutes Cap B- Deadlift- 15 Minutes To A 4 RM (Do not drop the bar between reps/place it down under…

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WOD 8/5/15

8 Minuts of Hip/Back/Shoulder Mobility A- WU- 2 RNFT of: 90 Seconds Practice Triple Unders (Double Unders)/ 7 Each: Snatch Pull (45/35/15/PVC)/Hang Power Snatch (pos 1)/Snatch Balance B- 3 Position Snatch (2 @ each Pos/Pos 1,2,3 in that…

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WOD 7/31/15

8 Minutes of Shoulder/Rack/Hip/Back Mobility A- WU- 3 RNFT of: 10 Calorie Row/10 Tuck Up/10 Ring Row/10 HRPU/10 Superman B- Clean- 18 Minutes To A Challenging Single Notes: Only 3 attempts over 95% including misses/Rest as needed between…

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WOD 6/3/15

8 Minutes of Hip/Back/Shoulder/Wrist/Ankle Mobility A- WU- 2 Minutes Practice Triple (Double) Unders + 200M Run @ 70% RPE + 20 Each Jump Lunges (10 each leg)/WallBall (20/14#-Max Height) - 6 Minute Cap B- 10 Minutes To WU- Hang Power Clean…

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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-…

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WOD 4/8/15

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility A- WU- 200M Run + 3 RNFT of: 5 WallBall (20/14- Max Height)/3 Strict Pull Up/1 WallWalk or 200M Run + 3 RNFT of: 5 WallBall (16/12#- Max Height)/5 Ring Row/3 Inch Worm B- Power Jerk-…