Monthly Archives: February 2015

Saturday WOD note: we will be doing a regular partner WOD at 11am. Starting at 12 and going til 1:30 we will be doing 15.1 and 15.1a. If you need to do the workout with a judge, come on in at 12!

Saturday the Best Day Partner WOD

Inspired by CrossFit Linchpin:


You go, I go



Wall Balls (14/20)

Rest 3 minutes then:



Wall Balls


Workout 15.1

Complete as many rounds as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (115/75)

5 snatches (115/75)

Workout 15.1a

6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

Score rounds and reps completed for 15.1 and load for 15.1a

Great showing from both Froning and Fraser tonight!

All of our classes tomorrow will be 15.1/15.1a

(Check out the further details on the link below and note the scaled versions if you are feeling this is a better option for you!)

See you all tomorrow!



**please note that our 7:30pm class will be cancelled tomorrow evening!


Mobility session


20 minute EMOM




Weighted sit-ups



“Bergeron Beep Test”

EMOM for as long as possible:

7 Thrusters (55/75)

7 Pullups

7 Burpees




Overhead squats


WOD (for time)

3 Rounds

20 bar facing burpees

20 overhead squats

20 T2B





Power clean



Power clean

Chest 2 bar

Wall balls

*Unbroken (UB)

Saturday WOD!

Tomorrow we will be saying “goodbye for a little while” to one of our very first 709 members,  Michael Nash. Michael will be heading out for RCMP training for the next 6 months and though we will all miss him,  we are all very happy for him!  So we ask all 709’ers (and any CrossFit community friends that know Mike are more then welcome!) to join us for a single 11:30 AM class tomorrow (Saturday) morning (only one class tomorrow folks!) to join us for a sweaty mess and to say “see you later” to Michael!  We all wish him the best, but we will be taking great care of his wonderful wife Jenn while he is away!  See everyone tomorrow at 11:30 AM!


Partner WOD (for time)

“Repeat cycle” (done individually)

2 rounds

10 hang power Cleans (65/95)

30 double unders


for time:

“Repeat cycle”

100 med ball cleans (20/14)

100 second static hang

“Repeat cycle”

100 Russian KBS (35/53)

100 jumping jacks

“Repeat cycle”

50 shoulder 2 overhead (65/95)

50 sit-ups

“Repeat cycle”

50 wall balls (20/14)

50 walking lunges

“Repeat cycle”

“Cash – out”

20 burpees (had to Mike!)




Strength (test)

Front squat


WOD (for reps)

6 minute AMRAP

7 Toes 2 bar

7 Box Jump overs

~4 minutes rest~

6 minute AMRAP

7 front squat

7 bar facing burpees


Active recovery day

Mobility session

“WODS” (all for time)

(Choice from 3)




Deadlift (test)



15 minute AMRAP