Monthly Archives: December 2017

12/30/17
End 2017 with a MAJOR sweat!
See you all at 11!

12/29/17
WOD (AMRAP 15)
“Smooth Criminal”
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

12/28/17
Strength?
Yes.
Conditioning?
Yes.
Core?
Yes.

Coach R

12/27/17
Squat Clean Complex

WOD (for time)
“Clean Shave”
3 Rounds:
15 Chest to Bar
12 Lateral Barbell Burpees
9 Squat Cleans (135/95)

12/23/17
A CrossFit 709 Christmas tradition…. Come early… be prepared!!!💪❤🎅🤶
WOD (for time)
“The 12 Days of Outlaw”
1 Clean & Jerk (225/155)
2 Muscle-Ups
3 Box Jumps (30/24)
4 Hang Full Snatch (115/75)
5 Bar Facing Burpees
6 Push Press (115/75)
7 Pistols (alternating)
8 T2B
9 Wall Ball (20/14)
10 C2B
11 HSPU
12 Front Squats (225/155) (no racks)

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. (I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed).

12/22/17
Hang Power Clean
Heavy double

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

12/21/17
Thursday TEAM Day!!
Bring it!!!…and a few buddies… you’ll need them 😊
Coach R

12/20/17
WOD (AMRAP 15)
“Double Decker”
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

12/19/17
Front Squat

WOD (AMRAP)
“Nickel and Dime”
AMRAP 5
21-15-9
Kettlebell Swing (70/53)
Front Squat (135/95)
15-10-5
Calorie Bike

REST 5

AMRAP 5
21-15-9
Kettlebell Swing (70/53)
Front Squat (115/80)
15-10-5
Calorie bike

12/18/17
WOD (AMRAP 20)
27/21 Calorie Row
21 Chest to Bar
15 Burpee Box Jump (24/20)
9 Clean and Jerks (135/95)