Monthly Archives: January 2015

1/19/15

Strength

Back squats

 

WOD

“TRIPLE EMOM”

10 Minute EMOM

10 wall balls

(1 minute rest)

10 minute EMOM

8 “burpees”

(1 minute rest)

10 minute EMOM

10 walking lunges

1/16/15

 

Strength

Front Squats

 

WOD (for time)

21-15-9

Overhead squat (115/75)

Pull ups

1/15/15

 

Happy birthday coach Hayley! In honor of this special occasion 709 has developed a “special” WOD! please try to get in a little early to thoroughly warm up and prepare for this one! Oh,  and we have a couple of other 709’ers who celebrate their birthdays tomorrow…. soooo there may be an extra burpee or two performed for them!  See you all tomorrow!

 

WOD (For time)

31 Double Unders

31 Deadlift (55/75)

31 Wall Balls (14/20)

31 Hang Power Clean (55/75)

31 Push Press (55/75)

31 Air Squat

31 Power Snatch (55/75)

31 Box Jumps (20/24) (No Step Ups)

31 Push Ups

31 Pull Ups

31 Sit Ups

31 T2B

31 Burpees

31 KBS (35/53)

31 Calorie Row

 

Scaled version:

31 Double Unders (93 Single Unders)

31 Burpees

31 DU/SU

31 Push Press (55/75)

31 DU/SU

31 Wall Balls (14/20)

31 DU/SU

31 Hang Power Clean

31 DU/SU

31 Box Jumps (20/24) – Step Ups Permitted

31 DU/SU

31 Sit Ups

31 DU/SU

31 Pull Ups

31 Cal Row (Sub 31 DU/93 SU)

1/13/15

Skill

Snatch

WOD (17 minute AMRAP)

Open 13.1

1/12/15

 

Strength

Back squat

 

WOD

15 minute AMRAP

10 weighted squats

10 T2B

30 double unders

1/9/15

 

Strength

Front squat

 

WOD (for time)

20-10-5

Thrusters

Push Press

Pullups

Pushups

1/8/15

 

We will be testing (in a variety of ways):

Double unders (single unders)

Shoulder 2 overhead

High jump

 

OPEN WOD (AMRAP)

We will be doing a WOD chosen from the 2010-2014 CrossFit games open so be prepared for anything and everything!

1/7/15

Strength

Deadlift

 

WOD (for time)

6 rounds for time

15 kettlebell swings

15 sit-ups

15 hand release push-ups

1/6/15

 

Partner WOD (for time)

“you go, I go”

7 rounds

5 Power cleans

10 bar facing burpees

30 calorie row

1/5/15

 

Strength

Back squat

 

WOD

“LUKE’ish”

15 Clean and Jerk

30 Toes to Bar

45 Wallballs

45 Kettlebell Swings

30 Ring Dips

15 Weighted Lunges (front rack)