new york Archives - CrossFit 718

Tag Archive for: new york

WOD 7/5/15

8 Minutes of Shoulder/Wrist/OH Mobility A- WU- 20 Each NFT- Double Unders/Pistol (10 each)/HRPU/Broad Jump/Banded Pull Apart (challenging)/Row Calories or 20 Each NFT- Calorie Row/Ring Dip/Walking Lunges/HRPU/Broad Jump/Banded Pull Apart…

WOD Archive

WOD 4/1/15

8 Minutes of Shoulder/Hip/Back/Wrist/Ankle Mobility A- WU- 200M Run @ 50-75% RPE + 3 RNFT of: 3 Wall Walk/12 Each Walking Lunge/15 Ball Slam (20/15) B- Power Clean + Jerk- 10 Minutes To A Challenging Triple C- Tambot= For Time: 10 Power…

WOD Archive

WOD 3/16/15

8 Minutes of Back/Shoulder/Hip Mobility A- WU- 3 Rounds of 30 Seconds Each: Double Unders/WallBall (20/14-10')/USA K.B. Swing (2/1.5 Pood) or WU- 3 Rounds of 30 Seconds Each: Practice Double Unders/WallBall (12/6-10')/USA K.B. Swing (20/12Kg) B-…

WOD Archive

WOD 2/24/15

8 Minutes of Shoulder/Back/Hip/Wrist Mobility A- WU- NFT- 3 Wall Walk/10 Each Walking Lunges/200M Run/2 WallWalk/20 Ring Row - 7 Minute Cap B- Hand Stand Push Up- 4 Minutes Max Reps or 4 Minutes Practice C- Front Squat- 15 Minutes…

WOD Archive

WOD 2/15/15

8 Minutes of Back/Hip/Shoulder/Wrist/Ankle Mobility A- WU- 3 RNFT of: 5 Inch Worm/10 Hollow Rock/5-10 Ring Row B- 8 Minutes WU- Squat Clean + Thruster to (135/95)/ Muscle Up + 10 Minutes Ascending Ladder of: 1 Muscle Up/1 Thruster (135/95)/2…

WOD Archive

WOD 1/17/15

8 Minutes of Shoulder/Wrist/OH/Hip/Back Mobility A- WU- 5 Minute AMRAP of: 5 Chin Up/10 Ball Slam + 400M Run -7 Minute Cap B- Power Snatch- 15 Minutes To A Heavy Single C- Snatch Pull (Panda Pull)- 3@80/90/100/100/100% of Snatch…

WOD Archive

WOD 1/1/15

8 Minutes of Shoulder/Wrist/Hip/Back/Elbow/OH Mobility A- WU- 10 Minutes to WU-Muscle Up/ G2OH (135/95)/Box Jump/Shoulder 2OH (30/24")/DeadLift (135/95)/Burpee/Pistol/WallBall/K2E/Ring Dip/Front Squat (135/95) B- 12 Days of Cross-Mess= For…

WOD Archive

WOD 11/4/14

8 Minutes of Shoulder/Wrist/Thoracic/OH Mobility A- WU- 3 RNFT of: 12 WallBall (20-10'/14-9')/6 Chin Up/30 Double Unders -6 Minute Cap B- Power Jerk + Split Jerk- 15 Minutes To A Challenging Single (for the complex) C- 3 Minutes WU…

WOD Archive

WOD 10/12/14

8 Minutes of Shoulder/Hip/Back/Ankle Mobility A- WU- 2 RNFT of: 45 Seconds Max Reps: Double Unders/Ring Row/Push Up -6 Minute Cap B- Bench Press- 15 Minutes To A Challenging Double + 2/2@ 95/90%% -20 Minute Cap C- Axle Pendlay Row-…

WOD Archive

WOD 2/3/14

8 Minutes of Shoulder/Wrist/Thoracic/Lumbar/Hip/Ankle Mobility A- WU- For Time: 500M Row + 2 RNFT of: 10 Each PVC- OHS/Sots Press/OH Duck Walk (10 steps each leg) B- Snatch- 5 Minutes to WU to 80% of 1/31/14 + 1 Every 30 Seconds @ 80%…

WOD Archive

WOD 1/22/14

8 Minutes of Ankle/Lumbar/Hamstring/Hip Mobility A- 5 Rounds of: 30/30 Jingle Jangles B- Tabata- Box Jump (24/20") C- Hang Power Clean- 12 Minutes To A Challenging Triple (make it pretty!) D- Clean DeadLift- 3 Minutes WU To 100%…

WOD Archive

WOD 1/10/14

8 Minutes of Shoulder/Wrist/Over Head/Thoracic/Hip/Ankle Mobility A- WU- For Time: 20/15/10 BallSlam (20/15)/D.B. Snatch Each (45/25) -7 Minute Cap B- Snatch- 15 Minutes To A Heavy Set of 2 C- Isabel= For Time: 30 Squat Snatches…

WOD Archive

WOD 1/3/14

8 Minutes of Hip/Ankle/Back/Rack/Wrist Mobility A- WU- 1 Minute Double Under Practice + For Time: 100 Doube Unders (if necessary reduce # of reps to a smaller amount that is challenging but manageable) -5 Minute Cap B- Hang Clean-…

WOD Archive

WOD 1/2/14

8 Minutes of Shoulder/Wrist/OverHead/Lat/Thoracic Mobilization A- WU- 3 Rounds of 30 Seconds Each: Gymnastics Bear/Kong Crawl/Crab Walk + Accumulate 30 Seconds in a German Hang B- Jerk- 3/3@70+3@75+2@80+1/1/1/1@85+1/1/1@90% of best Jerk;…