Posts written by CrossFit 709

10/21/19

Tomorrow we will be unfortunately saying “see you later” to a 709 POWER COUPLE (and their lovely family!).
Dave and Julie have been with us for as long as we can remember…and though they are moving away…there will always be a place for them at 709!

Both Dave and Julie will be attending their last LUNCHTIME class tomorrow, so if you have a free moment, please drop in to complete this ‘lovely’ AMRAP they have created for us with…. love?

WOD (AMRAP 14)
“Dave and Julie”
100 Double unders
80 Wall balls (20/14)
60 sit ups
40 deadlift (185/135)
20 calorie bike/row
10 Hand-release burpees

*Please note that at 630pm, in place of normal class, we will be running final heats for 20.2! Message us to book a time, or schedule one on our CrossFit 709 Crew page! (Please note that there will be no Open 20.2 heats running during our 530PM class.)

10/19/19
Saturday 9AM Surprise WOD!!

See you all there!!

10/18/19
WOD (AMRAP 20)
“Open Workout 20.2”
4 dumbbell thrusters (35/50)’s
6 toes-to-bar
24 double-unders

www.crossfit.com

10/17/19
Partner/Team WOD* (AMRAP 25)
1000 meter row
800 meter run (together)
60 calorie bike
Then…
3 rounds of…
100 air squats
80 sit-ups
40 Push ups
20 Strict pull ups
Then…
Max effort Double unders
*All work above will be shared, except the run which will be performed together.
**If today is an active recovery day for you, then perform the above in a team of 3, instead of as a partner WOD – or with less intensity!

Skill work!
*During the open (Including this week!) we will spend approximately 20 minutes on skill work! Think about a skill that you would like help with and ask for it during this time!!! Nothing heavy, or high volume!!! Think…. double unders, EMPTY BARBELL lifting, low volume gymnastic movement, etc, etc…

10/16/19
WOD (AMRAP 20)
10 Handstand push ups*
20 Chest to bar*
30 box jump overs (24/20)
40 walking lunges
500 meter row
*strict OR kipping permitted on both movements!

10/15/19
WOD (for time)
“Child’s Play”
3 Rounds of
15 Deadlifts (205/145)
20 KB Front Squats (53’s/35’s)
80 Double-Unders

10/14/19
Not completing (or re-do’ing) 20.1 tomorrow? Not to worry! We have another Holiday WOD option at 11AM at 709!!!
Hope to see you all there!!

Happy Thanksgiving 709ers!!!

WOD (AMRAP 15)
20 KB Hang Cleans* (53/35)
15/12 Calorie Assault Bike
20 Box jump overs (24/20)
15/12 Calorie Assault Bike
20 Sit-Ups
*5/arm on Cleans

10/12/19
Saturday WOD (for time)
“Mind Control”
7 Rounds
7 Toes to Bar
7 Front Squats (135/95)
200 Meter Run

10/11/19
WOD (for time – CAP 15)
“Open Workout 20.1”
10 rounds of…
8 Ground to overhead (95/65)
10 Bar facing burpees

https://www.crossfit.com

10/10/19
WOD (Alt. EMOM 20)
Minute 1: 5 Pausing OHS (50% Snatch)
Minute 2 : 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 KBS (53/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Bike

Skill work!
*During the open (STARTING THIS WEEK!!!) we will spend approximately 20 minutes on skill work! Think about a skill that you would like help with and ask for it during this time!!! Nothing heavy, or high volume!!! Think…. double unders, EMPTY BARBELL lifting, low volume gymnastic movement, etc, etc…