WOD 5/30/14
8 Minutes of Hip/Wrist/Ankle/Back Mobility
A- WU- 400M Run + 3 RNFT of: 10 Each PVC BTN Thruster/Prone Pass Through/OHS
B- Pause Front Squat- 15 Minutes To A Heavy Double (Tempo: 2/2/X/0); Rest As Needed Between Sets
C- DeadLift- 15 Minutes To Heavy Triple
Notes: Conventional or Sumo DeadLift are both acceptable/If your feeling good be aggressive if your back is tight go sets across at a comfortable weight.
D- Banded Good Morning– 3 Minutes Max Reps + Tuck Up– 3 Rounds of: 45 Seconds Max Reps; 15 Seconds Rest
Hey guys I wanted to wish Tom Hanks a Happy 80th Birthday today. He has been working with CrossFit 718 for 3 years now and I wanted to cut him a cake to celebrate.
Anyone who can make it to the 11am WOD please join us for big birthday song after class.
This is the last weekend of regionals. Watch the northeast battle it out. A few of our friends are competing. Watch at games.CrossFit.com
Former 718 athlete Heather Soukas is competing with CrossFit Dynamix- arguably one of the best boxes in the city. She’s one to watch!
Got to work out with the man himself Marcos. Nice work. Thanks for the push.
3 RFT of
400 m run
14 db snatch @75
7 bar muscle ups
11:55
Dead lift- Heavy double- 135- 185- 225-275-295-315- failed at 335
front squat with a 2 second pause at the bottom- 95-135-155-175-185- 195F
banded good mornings
Week 8 Day 3 & 4 combined
Warm up 500m row
Snatch – doubles 22k/25k/30k/32k/ 1/1/1/1 35k/37k
1 Clean + 2 Jerks – 35k/40k/45k/48k/50k/52k/57k
Back Squat 3/3/3/3/3 @ 115/135/155/165/175