Posts

WOD 8/28/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist/OH Mobility A- WU- 3 RNFT of: 10 Calorie Row/5 Ring Row/10 WallBall (20/14#-Max Height)/5 Standing Broad Jump (Max Distance) B- Thruster- 15 Minutes To A Challenging Single C- 3 Minutes To…

WOD 7/25/14

8 Minutes of Back/Hip/Ankle Mobility A- WU- Tabata- Double Unders B- 2 Snatch Pull + Snatch- 15 Minutes Max Effort C- Squat- 3/3/3 Max Effort (Tempo: 2/0/X/1-2/); 90 Seconds Rest Between Sets   - 12 Minute Cap D- Jumping Squats-…

WOD 9/3/12 C

5 Minute Leg/Hip/Back Mobility Warm Up- Tabata Double Unders Low Bar Squat- 10@60/ 8@65/ 6@70/ 4@80% 1RM; 3 Minutes Rest Between Efforts (20 Minute Cap) 21/15/9 RFT of: Bar Muscle Up (C2B)/K.B. Swing (2/1.5 Pood)  

WOD 7/24/12 c

5 Minutes Hip/Calve Mobility Tabata- Double Unders Hang Power Clean- 3/3/3/3/3 (Max Effort/20 Minute Cap) 5 RFT of: 200M Run/15 Box Jumps (24/20")/15 Wall Ball (20/14)

WOD 5/26/12

Tabata- Double Unders Karen= For Time: 150 Wall Ball Shots (20lb-10'/14lb-9') 3 Rounds of: 1 min Max Reps of DeadLift @ 50% of 1RM/5 each TGU (HAP);90 seconds rest between efforts

Rest Day 3/22/12

Open Sectionals 12.5 This Saturday, March 24 @11am we will be hosting the last Open Games WOD 12.5 as a team. Make sure you come to compete or support, let's finish this Open with a bang! More Nooners Added Great news, Coach Canadan is now offering…

WOD 12/17/11

Tabata- Double Unders 5 min Hip/Shoulder Mobility Power Clean- 3/3/3/3/3 (50-90% 1RM) Front Squat- 2/2/2 (Max Effort) 9 min AMRAP of: 30 Russian KettleBell Swing(16/24kg)/10 each Pistols/1 Rope Climb If Time Permits- 3-5 min each practice- 3…

Rest Day 12/8/11

CPR/AED 2 Year Cert hosted by 718 It is important to be prepared for a medical emergency! CrossFit 718 is hosting a CPR/AED Cert on December 18th from 1pm-5pm.  This is a 2 year cert for $60.  If you would like to take advantage of this offer… REGISTER…

Rest Day 10/13/11

Mobility WOD Tonight at 5pm FREE CrossFit Class Saturday 10/15/11  @ 11:30am.  Reserve your spot today!! Email: info@CrossFit718.com New Basics Cycle Starts tonight @ 8pm..  WOD 10/13/11 Warm Up: Coaches Choice Tabata- Double Unders Death…

WOD 5/10/11

Helen- 3RFT of: 400M Run/ 21 K.B. Swing (24/16)/ 12 Pull Ups Tabata- Sit Up Tabata- Double Unders

LOE 10/7/10 & 10/8/10

Warm UP- Dynamic and Static Flexibility Sand Bag Run- 680m Max Effort Dead Lift- 15min For TIme 100 each Burpees/Ab Mat Sit UPs Tabata- Double Unders AMRAP in 6 minutes: 10 each Press/20 each Air Squat Cool Down Static and Dynamic F…