Workout of the Day

9/25/18
Skill session
Handstand push ups
Then…
Gymnastic test

WOD (for time) (1 bar)
“Two Tone”
30-20-10
Hang Power Clean (115/85)
Calorie Bike

Directly into…

10-20-30:
Deadlifts (205/145)
Calorie Row

9/24/18
Strength
Back squats
9-9-9

WOD (AMRAP 7)
“Event 1”
Bar facing burpees

Cash-out (NFT)
50 STRICT diamond push ups
50 STRICT Banded tricep extensions
50 STRICT barbell curls (35/45)

9/21/18
WOD (for time)
“Barbara”
5 rounds of
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
*Rest 3 minutes after each round

9/20/18
WOD (Alt. EMOM 25)
Min 1 – 10 deadlift (225/155)
Min 2 – 30 second plank
Min 3 – 15/12 calorie bike
Min 4 – 30 second plank
Min 5 – 20 Goblet reverse lunge (53/35)

Cash-out (NFT)
50 Goodmornings (35/45)
50 glute bridges (bw)

9/19/18
Strength (E2MOM x4)
2 pause* Front squats
*3 second eccentric plus 3 second pause in bottom of squat.

Partner WOD (for time)
2 rounds EACH of
500m row
50 wall balls (14/20)
5 wall walks
*Partner 1 completes 1 full round, then P2 completes 1 full round… then, repeat.

9/18/18
Skill
Muscle up transitions

WOD (AMRAP 15)
75 Double unders
50 kettlebell swings (35/53)
25 push ups

9/17/18
Strength
Back squats
9-9-9

WOD (for time)
25 burpee box jumps (24/20)
25 calorie row
25 Chest to bar
25 calorie Assault bike

 

Saturday WOD
Will involve your ❤
11AM

9/14/18
Strength
Back squat
5-5-5@75-77-80%

Partner WOD (for time)
“Fracture*”
150 Calorie Assault bike
150 thrusters (95/65)
*BREAK up this workout however you like, in a team of 2!

9/13/18
Strength
Strict press
Heavy set of 1
Push press
Heavy set of 3
Push jerk
Heavy set of 5

WOD (AMRAP 10)
10 wall balls (14/20)
20 alternating front rack lunges (14/20)
30 Russian twists* (14/20)
*15 per side

CrossFit 709 is the only CrossFit facility in St. John’s.

CrossFit 709 is a 5000 square foot CrossFit Affiliate that offers classes with experienced trainers and top of the line ROGUE equipment including barbells, kettlebells, rope climbs, rowers, resistance bands, rings, squat racks, a 24 foot pull-up rack and 4500+ lbs of bumper plates.
Come on in to CrossFit 709 today to sign up for $50 bi-weekly!!! Included in this package is UNLIMITED access to our CrossFit 709 room (check out our multitude of class AND open gym time options!)
Also, included in this membership is FREE and UNLIMITED access to our 19,000 sq ft Reps Fitness gym!
Come on in today to try your first class on us!

Starting at just $50 bi-weekly

Visit 92 Elizabeth Avenue (Across from RBC Bank)

Schedule

Classes:

Monday – Friday
6:00 am-7:00 am (Monday, Wednesday & Friday)
9:30 am-10:30 am (Monday, Tuesday, Wednesday & Friday)
12:00 pm-1:00 pm (Monday to Friday)
5:30 pm-6:30 pm (Monday to Friday)
6:30 pm-7:30 pm (Monday, Tuesday, Wednesday & Thursday)

Saturday
11:00 am-12:00 pm

*** PLEASE BE ON TIME

For every minute you are late, you owe 10 burpees! The first 10 minutes are the most important. We warm up, get mobile, and work on a skill. If you miss this, it is difficult to jump into strength or a WOD without risking an injury. We never want to see an injury, so we will not risk your health and safety.

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Contact Info

  •  92 Elizabeth Avenue, St. John’s, NL
  •  709-330-REPS (7377)
  • info@repsfitness.ca
CrossFit Journal: The Performance-Based Lifestyle Resource