Monthly Archives: July 2019

8/1/19
Thursday’s WOD(s?) will be brought to you by the letter “R”
…..This by no means refers to “Recovery” or “Rest”

All my ❤
Coach “R”


709 BOX BRIEF!!


FREE Class Friday is THIS WEEK,
Friday August 2nd!!
Bring in friends and family for a FREE class!
No experience needed!!!

7/31/19
WOD (for time*)
“Ninja Turtle”
5 Rounds of:
Every 4 Minutes perform…
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Assault Bike
*score will be slowest round


709 BOX BRIEF!!


FREE Class Friday is THIS WEEK,
Friday August 2nd!!
Bring in friends and family for a FREE class!
No experience needed!!!

7/30/19
WOD (for time)
“KELLY ROWLAND”
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of “Kelly” =
400 Meter Run
30 Box Jump overs (24/20)
30 Wallballs (20/14)


709 BOX BRIEF!!


FREE Class Friday is THIS WEEK,
Friday August 2nd!!
Bring in friends and family for a FREE class!
No experience needed!!!

7/29/19
Skill/Strength
Push Jerk* (pause)
3-3-3-3-3
*From floor

WOD (AMRAP 12)
“Beef Jerky”
21 Kettlebell Swings (53/35) 14 Alt. kettlebell reverse lunges (53/35)
7 Push Jerks (165/115)


709 BOX BRIEF!!


FREE Class Friday is THIS WEEK,
Friday August 2nd!!
Bring in friends and family for a FREE class!
No experience needed!!!

7/27/19
Saturday 9AM FUN!!!!
☀️’s OUT! 💪🏻’s OUT!
WOD is beautifully….brutal!

CrossFit 709

7/25/19
WOD #1 (AMRAP 8)
3 Strict Press
6 Push Press
9 Push Jerk

L1 = 75/55
L2 = 115/75
L3 = 135/95

REST 5

WOD #2 (AMRAP 8)
8 strict chin ups
8 strict push ups

Immediately into…

AMRAP 2
banded push downs

Immediately into…

AMRAP 2
barbell curls (45/35)

7/24/19
Partner WOD (AMRAP 25)
25/20 Calorie assault bike
100 foot walking lunge
*P1 must complete a FULL round before P2 begins
L1 = BW lunges
L2 = 53/35 KB
L3 = (53/35)x2 KB’s

7/23/19
WOD (for time)
50 Power Cleans (155/105)
*EMOM starting at 0:00…
5 Toes to bar

7/22/19
WOD (AMRAP(s))
“Hot Sauce”
AMRAP 3
21/16 Calorie Row
21 Lateral barbell Burpees
Max Front Squats (75/55)

REST 3

AMRAP 3
18/14 Calorie Row
18 Lateral barbell Burpees
Max Front squats (95/65)

REST 3

AMRAP 3
15/12 Calorie Row
15 Lateral barbell burpees
Max front squats (115/85)

REST 3

AMRAP 3
12/9 Calorie Row
12 Lateral barbell burpees
Max front squats (135/95)

7/19/19
Skill/strength
Power snatch (triple)

WOD (for time)
2 Rounds of
8 Power Snatch (135/95)
8 Bar Facing Burpees

Directly into…

2 Rounds of
8 Power Snatch (115/85)
8 Bar Facing Burpees

Directly into…

2 Rounds of
8 Power Snatch (95/65)
8 Bar Facing Burpees