Monthly Archives: December 2018

12/31/18
Well, it’s the end of 2018 and the start of 2019. Why not come in and kick off your day/night with a WOD celebrating the past 365 days of being awesome at CrossFit?

Partner WOD (AMRAP 35)
“The 365”
50 Clean & Jerk (65/95)
50 Pull Ups
50 Wall Balls (14/20)
50 T2B
50 Push Press (65/95)
50 Power Snatch (65/95)
650m Row

*All work must be divided evenly. Only one person works at a time.

12/29/18
11AM Partner WOD will be a BLAST! See everyone there!

12/28/18
WOD (AMRAP 20)
5 thrusters (65/95)
7 hang power cleans (65/95)
10 sumo deadlift high pulls (65/95)

12/27/18
WOD (for time(s))
10 rounds of…

*This WOD will record BOTH your fastest AND slowest efforts.
**Bring it tomorrow!

12/24/18
Partner “Christmas Eve” Surprise WOD

Come one, come all to our 6:00AM AND/OR NOON class for an awesome partner workout before ALL the food and before the big guy comes tomorrow night!

MERRY CHRISTMAS 709’ers!!!!

12/22/18
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).

12/21/18
Thruster
Heavy double*
*From the floor

WOD (for time)
“Franta Clause”
100 thrusters (35/45)
75 pull ups
50 sit ups
25 calorie row

Cash-out
3 rounds of
10 hollow rocks
10 v-ups
10 tuck ups
10 second hollow hold
*rest 1 minute after each round

12/20/18
WOD (for time)
“Filthy Fifty”
50 Box Jumps (24/20)
50 Jumping Pull-Ups
50 Kettlebell Swings (53/35)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35)
50 Back Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders

12/19/18
Strength (across)
Strict press
2-2-2-2-2
Push press
2-2-2-2-2
Strict pull up
2-2-2-2-2

WOD (for time)
1000 meter row

12/18/18
WOD (for time)
“Belly Flop”
21-15-9
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)