WOD 11/22/12

Happy ThanksGiving

Free CrossFit class this Saturday at 11:30 for anyone interested in trying out our program. Space is limited, email us to reserve a spot.

XF718 Turkey Leftover Road Ride

When: Sunday 11/25/2012, 12:30pm start
Meet: At the box – arrive at 12noon if you need a bike check/air.
Goal: ten loops in Prospect Park (34 mi), 16-18 mph pace (we can split into moderate/fast groups if we have enough riders)
Gear: helmet, lots of layers, water, snack, spare tube.
Organizer: Antoine

WOD 11/22/12

8 Minutes of Shoulder/Hip/Back

WU- Coaches Choice (6 Minute Cap)

Press– 15 Minutes To Establish A Heavy Triple

Front Squat– 15 Minutes To Working Up To A Challenging Single

21/15/9 RFT of: Ring Dip/K2E/K.B. Thruster (24/16kg)

12 replies

Nikki says:
11/21/2012 at 10:06 PM

Awwwwwwwwwwwwwwwwwwwwwww!
Reply
Jacinto says:
11/22/2012 at 10:29 AM

Happy Thanksgiving to everyone!!!
Reply
- Anonymous says:
  11/22/2012 at 11:11 AM
  
  Happy Thanksgiving!!! I am thankful for CrossFit 718 for providing people of all ages, sizes, creed, & color a healthy and genuine environment… You all rock!!!
  Reply
cobrien811 says:
11/22/2012 at 11:33 AM

WU – 400m run / 5rds 15 UB WB & 15 DU
Press x 3 – 95/105/115/125
Front Squat – 135/185/225/235/245/255
21/15/9 – 11:16 rx (thrusters were 95#)

Happy Thanksgiving everyone!
Reply
Rory M says:
11/22/2012 at 12:18 PM

WU – 400m run / 4rds of 15 UB WB & 15 DU

Press x3 – 95/115/120/125×2 F

Front Squat – 135/185/205/215/225F/225F

21/15/9- 13:50 rx
Almost DNF this wod, thanks for the push everyone! I needed it.

Gobble
Reply
- Dariel31 says:
  11/22/2012 at 12:33 PM
  
  That was a strong finish going unbroken. On those thrusters.
  Reply
Dariel31 says:
11/22/2012 at 12:32 PM

WU- ROW 500 m /6 MINUTE AMRAP OF 15 UB WALL BALL/15 DOUBLE UNDERS
5 rounds
PRESS 15 MINUTES TO ESTABLISH HEAVY TRIPLE
95/115/125/135/145PR/150PR
FRONT SQUAT 15 MINUTES TO ESTABLISH HEAVY SINGLE
95/135/185/205/225PR
FOR TIME: 21/15/9
RING DIPS/K2E/THRUSTER 95lbs
8:12 RX
Shout out to Cory and Antoine with a 255 and 275 front squat. Very nice.
Reply
- cobrien811 says:
  11/22/2012 at 1:55 PM
  
  Thanks buddy! Trying to keep up with beasts like you and Rory!
  Reply
  - Antoine says:
    11/22/2012 at 10:43 PM
    
    Nice job crushing that WOD under 9mins Rx’d Dariel!
    Reply
Head Coach says:
11/22/2012 at 3:25 PM

Post to comments today if you think you can make the Sunday Ride 🙂
Reply
Antoine says:
11/22/2012 at 10:47 PM

The past weeks have really felt great and it’s been awesome seeing so many 718 athletes set PRs, graduate their Basics, compete in outside events, make huge strides in their mobility, improve their nutrition, etc. It is truly inspirational to train alongside you galls & guys who give it your all every time you train, care about your fitness, and constantly look out for one another. Kudos to Head Coach and Coach Tammyli for their leadership and programming!
Reply
Antoine says:
11/22/2012 at 10:55 PM

400m run w/ 5.5rds of 15WB/15DU
Press x 3 – 95/105/115/125
Front Squat (barefoot) – 135/185/225/275F/255/275
Thanks Cory & Coach for pushing me to get that last lift!
21/15/9 – 10:57 (thrusters 95# but substituted 45# good-mornings for the K2E)
Reply