Posts written by CrossFit 709

7/17/19
WOD (for time)
27-21-15-9
Wallballs (20/14)
Box Jumps (24/20)
*Run 200 meters before each couplet

7/16/19
WOD (for time)
60/45 calorie row
30 toes to bar
60/45 calorie bike
30 toes to bar
60/45 calorie row
30 toes to bar

7/15/19
WOD (AMRAP 14)
15 Thrusters (65/95)
30 Double Unders
15 Chest to bar
30 Double Unders

Saturday morning WOD will start at 9AM! See you all there!!
🏃‍♂️💪🏻💣💥🤷‍♂️

7/12/19
Partner WOD* (AMRAP 25)
3-6-9-12-15… etc of:
Calorie row
Kettlebell Swings (53/35)
Wallballs (20/14)

*Partner 1(P1) will go first. They will complete 3 calories on the rower, 3 KBS, and 3 wallballs. After that, P2 will do the same (3/3/3). Then they move onto 6’s, with P1 once again starting the order (6 cal row, 6 swings, 6 wallballs) and P2 follow in suit, climbing the ladder, adding three reps each round, until the 25 minute time cap.

7/10/19
WOD (for time)
“Double Header”
50/35 Calorie Assault Bike
Directly into…
100-80-60-40-20 Double-Unders
50-40-30-20-10
Sit-Ups
Directly into…
50/35 Calorie Assault Bike

7/9/19
WOD (AMRAP 16)
16 pull-ups
200 meter run
12 Power snatch (65/95)
200 meter run

7/8/19

WOD (for time)
“Elizabeth”
21-15-9
Squat cleans (95/135)
Ring dips

7/6/19
WOD (AMRAP 24)
4 Rounds
1:00 – Toes to Bar 
1:00 – Power Snatches (75/55)
1:00 – Thrusters (75/55)
1:00 – Calorie Assault Bike 
2:00 – Rest
*score is total reps completed in each round.
**this can be completed as a partner WOD with shared work/rest within each minute.

7/5/19


709 BOX BRIEF!!


FREE Class Friday is TOMORROW!!!!
Bring in friends and family for a FREE class to any of our scheduled classes!!!!
No experience needed!!!

WOD (for time)
“Deck of Cards”
Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: Sit-Ups
Diamonds: Goblet Squats (53/35)
Aces: 200m Run/250m row/15/12 cal bike
Jokers: 😱