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Complete For Time

10 Rounds

15 Wall Ball (20/14)(10’/9′)

1 Power Clean (135/95) (185/125)*

*Power Cleans INCREASE by 1 Rep after each round of wall balls.

For today’s WOD, you should pick a weight for your power cleans that you could 10 unbroken if fresh.  We are not looking for singles on the power cleans for any of the rounds in this one (except the first round).  The weight should be something you can do the last round of 10 in a maximum of three sets.

For the wall balls, try to do these unbroken for as long as possible.  If you need to break these up, consider doing in sets of 8 and 7.  The key with this one is to just keep moving and use the transitions as your rest breaks.  Focus on breathing at the top of each of the movements.

 

“Cooper & Courtnie’s Send Off WOD” as programmed by Cooper

This is not a good bye WOD, but more of a “bye for now” as we know we will see them down the road after this chapter of their lives comes to an end.  We would like to wish Coop and Courtnie the very best as they head south to Boulder for Courtnie’s MBA program at CU.  As a gym, we feel each and every member is part of our extended family and the success we have in the sport of CrossFit is only made possible because of the sum of all of the parts coming together.  If you have been with us for some time, you know that Cooper is the first individual competitor we have sent to Regionals where placed an impressive 13th.

Beyond being great members of our gym, these two are awesome at being great people who you rarely ever see without a smile on their face.  We know their future is bright wherever their path will lead them.

The following is a message from Courtnie and Cooper

“Cooper has loved working out at the 11am class.  He found that 970 had some guys that would push him hard in workouts and made it super fun for him.  The gym is full of supportive, welcoming and understanding people.  It makes such a difference to have people around him that see his potential and remind him of it on the days he is discouraged.  Working through a few more serious injuries was taxing to Cooper but the gym members were encouraging and rooting for him the whole time.  He loved getting to judge for Ryan and Logan this year during the CrossFit Open and found a way to give back the support he had been given. 

We loved 970 because we could go to the same class and be challenged in different ways at our different levels.  It’s part of our day we truly look forward to. 

Going forward, I’m pursuing my MBA at CU Boulder and Cooper will be working in the Emergency Department at Good Samaritan Hospital.  He’s finally off the night shift so he can train for the next two years with his eyes on Regionals in 2019.  We would love to get him to the Games in the next few years!

-Courtnie

From Cooper

“We appreciate everyone at CrossFit970  and we appreciate everything that has been done to support us.  We are looking forward to the next chapter of our lives, but we will miss everyone at 970.”

Complete For Time

100  Double Unders

20 Bar Facing Burpees

15 Ring Muscle Ups

8 Snatch (95/65)(135/95)

6 Snatch (115/75)(155/115)

4 Snatch (135/95)(185/125)

2 Snatch (155/105)(205/155)

35 HSPU

20 Bar Facing Burpees

100 Double Unders

24 Minute Time Cap

We realize we have done some of these movements this week (DU, Burpees, HSPU/Push Ups) but the volume of these movements in this WOD aren’t something we have concerns about duplicating with a few days in between when we last did them.

Scaling options for Ring Muscle ups will be Bar Muscle Ups, Chest to Bar pull ups or pull ups.

For your snatch weight, if you aren’t doing Rx or Rx+, pick weights that will start off on the upper end of light and end the 2 rep snatch with a challenging weight for you.  Riding the struggle bus with heavy load is totally ok for today, but pick weights that you won’t fail at more than twice per round as it gets heavy.  A guide for this might be 8@60%, 6@70%, 4@80% and 2@90% of your 1 rep max.  

HSPU scaling options are inverted push ups, hand release push ups or push ups.

 

Complete For Time

10 Alt DB Snatch (50/35)

16 DB OH Lunge (50/35)

100M Run

20 Alt DB Snatch

16 DB OH Lunge

200M Run

30 Alt DB Snatch

16 DB OH Lunge

400M Run

The DB movements today will be done with a single DB.  For the snatch you will alternate arms each rep.  For the lunge, it will be 8 reps with one arm and 8 with the other.  Short distance for the runs today to keep you out of the heat for long periods of time.  If you are feeling a little sore and beat up, use today’s WOD as an active recovery.  Even if you are sore and tired, we want to see you in the gym working that soreness out.  This is one you can choose to push the pace on or choose to use it as a primer to get you ready for Friday.

 

 

30 Minute EMOM (Every Minute On the Minute)

Minute 1=15/12 Cal Row

Minute 2=40 Double Unders (50 singles)

Minute 3=15 Thrusters (75/55)

Minute 4=15/12 Lat Sit Ups (20/14)

Minute 5=12 Burpees

Sometimes…..it’s ok to just put in some grunt work…..For today, this is a pure conditioning WOD so there won’t be any whiteboard heros…The goal with this WOD is no more than 40-45 seconds of work per each movement within the EMOM.  We will force the transitions at the :45 second mark of each minute, so just do what you can for the 45 seconds you have to work.  Keep in mind, we want you to have some little rest breaks between movements so don’t be concerned with not completing the prescribed number of reps. The faster you finish the reps, the more rest you will have within the minute.

This WOD will get increasingly difficult as the rounds increase.   This is one of those WODS where the aggregate volume will start to add up as you progress.  This WOD will be challenging for all levels.