pc Archives - CrossFit 718

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WOD 08/19/16

8 Minutes of Hip/Shoulder/Forearm Mobility (Click links for details) A- WU- 400M M.B. Run (20/14# or HBD) @80-90% Sustainable Pace 20 Squat Clean WallBall (20#-10'/14#-9') B- Clean & Jerk- 1/1/1/1/1@90% of 07/29/16; 1:20-1:80 Seconds…

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WOD 08/12/16

8 Minutes of Hip/Shoulder/Forearm Mobility (Click links for details) A1- WU- 200M M.B. Run (20/14# or HBD) @80-90% Sustainable Pace A2- 2 RNFT- 10 T2B or Hanging Knee Raises 5 Each Jump Lunge 30 Seconds Max Reps D.B. Push Press (45/25X2…

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WOD 07/04/16

8 Minutes of: Hip/Back/Shoulder Mobility (Click links for details) A1- WU- Row 90 Seconds @50% 1K Pace from 06/06/16 + A2- 2 Rounds of: 500M Row @1k T.T. Pace; 2 Minutes Rest Between Rounds B1- Power Clean- 5/5/5 (Hold Each Clean In…

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WOD 07/01/16

8 Minutes of Shoulder/Hip Mobility (Click links for details) A- WU- 200M Run @50-70% RPE 90 Seconds Bike Distance 1 Minute Max Reps Banded Pull Apart 30 USSR K.B. Swing (HBD) 20 HRPU AFAP B- Power Clean + Power Jerk- 6 Minutes To…

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WOD 11/11/11

2 rounds of 1 minute max effort: Row/Double Unders/Burpees;60 seconds rest between rounds 5 min of: Shoulder/Hip mobility Power Clean- 2/2/2/2/2 @ 85% 1RM Hang Clean- 3/3/3/3/3 @ 65% 1RM Front Squat- 1/1/1/1/1 @ 65% 1RM (focused on speed out…