Monthly Archives: March 2016

3/31/16
1) Shoulder/scap session

2) Partner WOD (AMRAP 7)
“you go, I go”
Clean & jerk (95/135)

Rest 3 minutes

3) Partner WOD (AMRAP 7)
“you go, I go 2”
10 kettle bell swings (35/53)
10 calorie row

3/30/16
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DON’T FORGET TOMORROW AT 630PM WE WILL HAVE OUR SECOND WEIGHTLIFTING WEDNESDAY CLASS!! The earlier that you begin taking these classes the better, especially for beginners or those that want to sharpen their form!
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Strength
Front squat
Find 1RM*
*Record this number for post strength cycle tests!

WOD (for time)
“March 30’s!”
30 back squats (65/95)
30 toes 2 bar
30 front squats (65/95)
30 push press (65/95)
30 overhead squats (65/95)
30 hang power cleans (65/95)

3/29/16
Strength
Snatch
Go for a 1RM*
*Record it and be ready to crush it after a couple of strength cycles during CrossFit 709’s very first WEIGHTLIFTING COMPETITION!!! (details coming soon!) So make sure you show up to classes and to the beginner Weightlifting Wednesdays. Let’s have some fun on those Olympic lifting PLATFORMS!!

WOD (for time)
3 rounds:
500m Row
40 walking lunges
Rest exactly 1 minute

Cash-out
3×10 strict pull ups

3/28/16
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Please note that tomorrow is the LAST week of the Open and we will have regular scheduled classes at 12:00PM and 5:30PM ONLY, however, note that though we will not be having regular classes we will be having open gym and running heats of 16.5 6:30pm and onward! So any and all 709’ers are welcome to join in on the fun or complete Monday’s WOD! See you all tomorrow!
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Strength
Clean & jerk
Go for a 1RM*
*Record it and be ready to crush it after a couple of strength cycles during CrossFit 709’s very first WEIGHTLIFTING COMPETITION!!! (details coming soon! So make sure you show up to classes and the beginner classes during Weightlifting Wednesdays and Let’s have some fun on those Olympic lifting PLATFORMS!)

WOD (for time)
10-20-30-40
Medicine ball cleans (14/20)
20-40-60-80
Double unders

3/25/16
*Tomorrow we will have 16.5 heats beginning at 4:30pm (with NO class at noon!)….however, we will have OPEN gym available prior, so please show up early, warm-up thoroughly, and get ready to finish this open with a barf…I mean, sweat….i mean….EW!

WOD (“Open 16.5”)
For time:
21-18-15-12-9-6-3
Thrusters (65/95)
Bar facing burpees

further details….
http://games.crossfit.com/workouts/the-open

3/24/16
Shoulder/Scap session:

Then….

Skill session:
Spend time working on a GOAT for 10 minutes OR on a skill/movement that might come up in 16.5! NOT HEAVY!!!!

Then….

Partner WOD (for max calories)
10 rounds of:
45 seconds hard partner 1
15 seconds transition
45 seconds hard partner 2
15 seconds transition

3/23/16
*DON’T FORGET WEIGHTLIFTING WEDNESDAY STARTING TODAY AT 6:30PM

WOD (for time)
4 rounds
10 thrusters (65/95)
10 burpees
10 box jumps (20/24)

Strength
Find 3RM Thruster

3/22/16

Strength
Overhead squat
Build to a heavy single

WOD (for time)
4 rounds
20 overhead squats
20 pullups

3/20/16
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Please note that tomorrow we will have regular scheduled classes at 12:00PM and 5:30PM ONLY, however, note that though we will not be having regular classes we will be having open gym and running heats of 16.2 6:30pm and onward! So any and all 709’ers are welcome to join in on the fun or complete Monday’s WOD! See you all tomorrow!
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Strength
Shoulder 2 overhead
Find 1RM

WOD (for time)
4 Rounds:
15 Push-ups
15 Box Jumps (20/24)
30 Air Squats
15 kettle bell swings (35/53)

3/18/16

OPEN 16.4 (AMRAP 13)
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

*Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
**Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

http://games.crossfit.com/workouts/the-open