Monthly Archives: June 2019

6/20/19
TEAM WOD (AMRAP(s) x 28)
AMRAP 8
20/15 calorie row
60 second Handstand hold
OR
60 second Handstand walk

REST 2

AMRAP 8
15/12 calorie bike
5 strict pull-ups
10 pull-ups
15 air squats

REST 2

AMRAP 8
10 – 25 ft shuttle runs
20 sit ups
20 hip extensions

6/19/19
WOD (AMRAP 10)
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatch

L1 = 55/75
L2 = 65/95
L3 = 85/115

6/18/19
WOD (for time)
“Helen”
3 Rounds of
400m Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

6/17/19
Back squat*
*going to be a fun build!!

WOD (for time)
3 Rounds of:
75 Double-Unders
50 Air Squats
25/18 Calorie Row

6/15/19
Saturday partner WOD
9AM…. bring it! 💥

It is often said that behind every great business owner, there is a great partner – and that holds true at CrossFit 709. Though credit is not always given on the front line,709 would not be the gym it is today without Jane.

From day one, Jane has been there. She helped me make the life changing decision to open my own business, and then helped me set the whole space up. She helped me clean the uncleanable, listened to me whine, supported me during the great times and stood by me through the low ones, all while killing it as the best mom to our two little boys.

From myself, and everyone at CrossFit 709, I want to wish Jane a happy 30th birthday, from the bottom of our heart(s).

We all love you the most,
❤ Coach Roy, Harrison, Henrik, Milo, Nala and the CrossFit 709 crew!

6/14/19
WOD (for time)
“Jane’s Dirty 30”
30 burpees
30 box jumps (24/30)
30 pull-ups
30 kettlebell swings (35/53)
30 overhead walking lunges (25/45)
30 Toes to bar
30 push press (55/75)
30 wall balls (14/20)
30 burpees

6/13/19
Partner WOD (for time)
“Tailpipe”
3 Rounds (EACH)
250m Row*
*Partner holds 2 Kettlebells(35/53) in the front rack position
*handles of the kettlebells must be touching at all times during this front rack position
**You may not start rowing until your partner has established the front rack position. If your partner drops the KBs before row is complete, you must discontinue rowing until the static hold is reestablished.

6/12/19
WOD (For Time)
25 Thrusters (95/65)
400 Meter Run
25 Chest to bar
400 Meter Run
25 Thrusters (95/65)

6/11/19
WOD (AMRAP 15)
60 calorie row
50 toes to bar
40 wall balls (14/20)
30 power cleans (95/135)
20 lateral barbell burpees
10 Ring muscle ups

6/10/19
Deadlift* (EMOM)
*volume/ percentage provided in class

Partner WOD (AMRAP 20)
100 Calorie Row
100 Wall Balls (20/14)
50 push ups
50 deadlifts (225/155)