Workout of the Day

8/21/19
WOD (AMRAP(s))
“Frank the Tank”

AMRAP 5
Buy-In: 50 Wall Balls (20/14)

AMRAP in Time Remaining…
12 Deadlifts (185/135)
12 Lateral barbell burpees

REST 5

AMRAP 5
Buy-In: 35 Wall Balls (20/14)

AMRAP in Time Remaining…
9 Deadlifts (225/155)
9 Lateral barbell burpees

REST 5

AMRAP 5
Buy-In: 20 Wall Balls (20/14)

AMRAP in Time Remaining…
6 Deadlifts (275/185)
6 Lateral barbell burpees

8/20/19

AMRAP 20

30 KBS

30 PUSH PRESS

21/15 CALORIE BIKE

30 TOES TO BAR

8/19/19
Alt. EMOM 12
ODD: 2 Front squats
EVEN: 4 Back squats
*approx 65-70% 1RM back squat. Same weight for BOTH movements.

WOD (for time)
“Dirty Water”
100 double unders
800 meter run
60/45 calorie row
*This WOD should be completed in under 10 minutes, so let’s prepare to scale accordingly!

8/16/19
WOD (ALT. EMOM 42)
Min 1 – 15/12 calorie row
Min 2 – 15 Lateral barbell burpees
Min 3 – 3 Deadlift (build)
Min 4 – 15 sit ups
Min 5 – 15 Wall balls (14/20)
Min 6 – 15/12 Calorie bike
Min 7 – REST

8/15/19
WOD (AMRAP 18)
10 Inverted Ring Row
10 Push Ups

REST 2

WOD (AMRAP 18)
Lunge 20 feet (unweighted) in as few steps as possible (AFSAP).

*After each round, perform 5 seconds of hanging L-sit and 10 double-unders for each step taken. (E.G., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round).

10/14/19
WOD (AMRAP 15)
“IHOP”
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans
*Rx = 165/115
**Scale = ~55% 1RM Clean

8/13/19
Strict press
Every 90 seconds…
3-3-3-3-3 (build to heavy)

WOD (AMRAP 4×4)
“Tabata This”
Tabata:

  1. Strict pull-ups
  2. Assault bike
  3. Strict HSPU
  4. Assault bike
    *Each movement will be for a FULL tabata (not alternating) and for a score of TOTAL reps completed.
    **Tabata (4 minutes)
    8 rounds of:
    20 seconds ON
    10 seconds OFF

8/12/19
Partner WOD (for time)
“You go, I go”
6 rounds (EACH) of:
21 Wall Balls (20/14)
15 T2B
9 Deadlift (185/125)

8/10/19
Saturday Partner WOD (AMRAP 30)
100
100
150
100
100
550
*work performed together and/or shared evenly.

8/8/19
WOD (for time(s))
10 rounds of…
Every 3 minutes perform…
12 Power snatch (95/65)
12 Lateral barbell burpees
*Record the slowest AND fastest round

CrossFit 709 is the only CrossFit facility in St. John’s.

CrossFit 709 is a 5000 square foot CrossFit Affiliate that offers classes with experienced trainers and top of the line ROGUE equipment including barbells, kettlebells, rope climbs, rowers, resistance bands, rings, squat racks, a 24 foot pull-up rack and 4500+ lbs of bumper plates.
Come on in to CrossFit 709 today to sign up for $50 bi-weekly!!! Included in this package is UNLIMITED access to our CrossFit 709 room (check out our multitude of class AND open gym time options!)
Also, included in this membership is FREE and UNLIMITED access to our 19,000 sq ft Reps Fitness gym!
Come on in today to try your first class on us!

Starting at just $50 bi-weekly

Visit 92 Elizabeth Avenue (Across from RBC Bank)

Schedule

CrossFit Classes:

Monday – Friday
6:00 am-7:00 am (Monday, Wednesday & Friday)
11:00 am-12:00 pm (Monday, Wednesday & Friday)
12:00 pm-1:00 pm (Monday to Friday)
5:30 pm-6:30 pm (Monday to Friday)
6:30 pm-7:30 pm (Monday, Tuesday, Wednesday & Thursday)

Saturday
9:00 am-10:00 am

*** PLEASE BE ON TIME

For every minute you are late, you owe 10 burpees! The first 10 minutes are the most important. We warm up, get mobile, and work on a skill. If you miss this, it is difficult to jump into strength or a WOD without risking an injury. We never want to see an injury, so we will not risk your health and safety.

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Contact Info

  •  92 Elizabeth Avenue, St. John’s, NL
  •  709-330-REPS (7377)
  • info@repsfitness.ca

CrossFit Journal: The Performance-Based Lifestyle Resource