Posts

WOD 4/17/15

8 Minutes of Back/Ankle/Hip Mobility A- WU- 400M Run @ 75% RPE + 20 Burpees AFAP + 3 RNFT of: 5 Strict C2B/4 WallWalk/3 Broad Jump or 400M Run @ 75% RPE + 20 Burpees AFAP + 3 RNFT of: 5 Ring Row/4 Inch Worm/3 Broad Jump   - 9 Minute Cap B-…

Rest Day 8/9/12 c

Paleo Bake Sale On August 17th CrossFit 718 will host our very first CrossFit Kids Throwdown!! Come by from 2-5pm to meet our Kids and cheer them on as they WOD. We are going to have a Paleo Bake sale, and a Nutrition corner for anyone who wants…

Rest Day 4/19/12 C

Are you a Beginner Sign up for the Next Basics series that will begin on 4/30.  This next cycle  will run Mondays and Thursdays at 7pm for 3 weeks/ 6 classes.  Reserve your spot today. Email: Info@CrossFit718.com WOD 4/19/20 Warm Up Coaches…

WOD 4/9/12

For Time: Run 800m/ 60 Sit Ups/ 60 Ball Slams (20/15)/ Run 400m/ 30 Sit Ups/ 30 Ball Slams/ Run 200m/ 15 Sit Ups/ 15 Ball Slams Jerk - 3/3/3 @ 65%/75%/85% of 1RM 10 - 1 NFT Descending Ladder of Ring Rows/ GHR

WOD 9/28/11

Warm Up: 100 Ball Slams for time 5 RFT of Run 200m/ 12 KB Snatch on the left/ 12 KB Snatch on the right/ 10 Strict Pull Ups Join a Running Group Marina and Courtney have already started running together.  Start a running group.  The Sun is…

WOD 9/26/11

Warm Up: 3 Rounds of Run 400m & 3min Rest 5RFT of 10 Snatch (115/75)/ 15 Ring Rows/ 20 Ball Slams (20/15)

Rest Day 8/25/11

Free Class Next Saturday Now is the time to tell your friends about CrossFit!! We added a regular Free Class to the schedule every Saturday at 11:30am, starting September 3rd. This is a FREE class for members who bring a friend or for someone…

WOD 8/17/11

800m Run @ 75% Muscle Up 3/3/3/3/3/3/3/3;  30- 45 Seconds Rest 1 HSPU every 30 Seconds for 12 Minutes 200 Walking Lunges - Slow and Steady http://www.painetopain.com/

WOD 4/16/11

For Time: Run 1 Mile Tabata- Burpees 10 RFT of: 10 each- Pull Up/Air Squat/Sit Up

WOD 3/7/11

Warm Up- Coaches Choice Helen= 3 RFT of: 400 meter run/21 Kettlebell swing/12 Pull-ups Back Lever/Tuck Hold on rings- 1/1/1/1/1/1/1/1 max effort-30 seconds rest between efforts Ring Support Hold- 1/1/1/1/1/1/1/1 max effort-30 seconds rest…

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…

Rest Day 11/21/10

Get outside and enjoy this beautiful day!  And get ready for another week of awesome workouts before Thanksgiving!  Hit it hard now, and then take Thanksgiving off and stuff yourself silly. Thanks to everyone who came out yesterday, it…

WOD 11/16/10

Back Squat Back Squat 3-3-3-3-3 Find a heavy triple. "Short Kelly" 3 Rounds For Time of: 400m run 30 box jumps 30 wallballs Post time and weights to comments.

WOD 11/15/10

  Shoulder Press 5-5-5-5-5 Find a heavy 5RM "Helen" 3 rounds for time of: 400 meter run 21 KB swings 12 pullups (ring rows) How did you get started with us?  Tell us your story! Post time and weights and stories to…

WOD 11/10/10

Tomorrow is Veterans Day in the United States, and Remembrance Day in Canada, but it is a rest day for us.  So in honor/honour of our soldiers, we will be doing a memorial WOD tribute to them today.  It will be hard.  What they did was harder.…

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 7/11/10

Warm Up - Dynamic Flexability SB Sprints-  (20 seconds on 30 seconds off) AMRAP in 20 minutes - 8 Dead Lift - 6 Clean SB Shuttle run -(20 seconds on 30 seconds off) 20 - DB Snatch / Windmill Cool Down - Static Stretches

LOE 4/18/10

CF- "DT" +++ Warm UP- Dynamic and Static Flexibility 1 Mile jog Five Rounds for time of: Dead Lift- 12 reps (M;115lbs/F;85lbs) Hang Power Clean- 9 reps (M;115lbs/F;85lbs) Push Jerk- 6 reps (M;115lbs/F;85lbs) 100 each Jack Knife, Super…

LOE 4/11/10

Mission Impossible (redux) Dynamic and Static Flexibility Run 5 minutes - 200 Walking Lunge Run 5 minutes - 150 Jacks Run 5 minutes - 100 Air Squat Run 5 minutes - 75 Sit UP 50 Push UP 25 Flutter Kicks 20 Mountain Climbers 15 Buprees…

Post Work Out Observations 2/12/10

Run Forest Run! Skating Across Park Slope. Friday night's workout proved very challenging for the athletes.  We started right on time, progressing quickly through the warm-up and the first run.  Then the real fun began, the first leg of the…