Monthly Archives: October 2019

10/31/19


HAPPY HALLOWEEN 709’ERS!!!
Tomorrow we WILL have regular classes!!!!!
We would like to see COSTUMES* while you Hallo-WOD it out
*We know we JUST dressed up for Open Intramurals…but come onnnnn! You get a 31 second head start if you are dressed up for the WOD tomorrow!! 😱👻🎃🎃🎃👻😱


“Hallo-WOD 6” (for time)
….

10/30/19
WOD (AMRAP(s))
3 Rounds of…
AMRAP 4
30 Shuttle Runs
20/15 Calorie Assault Bike
Max Calorie Row
REST 4

10/29/19
Strength (Every 90 seconds perform x5)
3 Push jerk (across)
*Choose a weight that is challenging but consistent for all 5 sets!

WOD (AMRAP 12)
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders

10/28/19
Thruster (5 sets)
3 Thrusters* (Every 90 seconds perform)
*Building to a heavy triple from rack

WOD (for time)
“Strict Fran”
21-15-9
Thrusters (65/95)
Strict pull ups

*Please note that at 630pm, in place of normal class, we will be running final heats for 20.3! Message us to book a time, or schedule one on our CrossFit 709 Crew page! (Please note that there will be no Open 20.3 heats running during our 530PM class.)

10/25/19
Open WOD 20.3 (for time – CAP 9)
“Diane”
21-15-9
Deadlifts (225/155)
Handstand push-ups

Then,

21-15-9
Deadlifts (315/205)
*50-ft. handstand walk after each set

10/24/19
WOD (Alt. EMOM 20)
Minute 1: 5 Pausing OHS (~50% Snatch)
Minute 2 : 15/12 Calorie Row
Minute 3: 5 CTB + 10 Wallballs (20/14)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Bike
*This is a “repeat” wod from week 1 of the open (with slight modifications on movements). Come in and feel improvement…it got spicy.
**Wanna AMP it up?!?!
7 Pausing OHS
18/15 Calorie row
10 CTB + 10 Wall balls
50 ft HSW
15/12 Calorie bike

Skill work!
*During the open we have been spending approximately 20 minutes on skill work! Think about a skill that you would like help with and ask for it during this time!!! Nothing heavy, or high volume!!! Think…. double unders, EMPTY BARBELL lifting, low volume gymnastic movement, etc, etc…

10/23/19
WOD (for time)
“Jack in the Box”
1000 Meter Row
50/35 Calorie Bike
10 Bar Muscle-Ups
40 KB Box Step-Ups (53/35) to (24/20)
10 Bar Muscle-Ups
50/35 Calorie Bike
1000 Meter Row

10/22/19
WOD (for time)
3 rounds of…
400 meter run
21 ring dips
15 pull-ups
9 burpees

10/21/19

Tomorrow we will be unfortunately saying “see you later” to a 709 POWER COUPLE (and their lovely family!).
Dave and Julie have been with us for as long as we can remember…and though they are moving away…there will always be a place for them at 709!

Both Dave and Julie will be attending their last LUNCHTIME class tomorrow, so if you have a free moment, please drop in to complete this ‘lovely’ AMRAP they have created for us with…. love?

WOD (AMRAP 14)
“Dave and Julie”
100 Double unders
80 Wall balls (20/14)
60 sit ups
40 deadlift (185/135)
20 calorie bike/row
10 Hand-release burpees

*Please note that at 630pm, in place of normal class, we will be running final heats for 20.2! Message us to book a time, or schedule one on our CrossFit 709 Crew page! (Please note that there will be no Open 20.2 heats running during our 530PM class.)

10/19/19
Saturday 9AM Surprise WOD!!

See you all there!!