1. 06/20/2018

    Complete For Time

    3 Rounds

    400 Meter Run

    30 Lat Sit Ups (20/14)

    5 Power Cleans & Jerk (155/105)(205/145)

    The weight for the C&J should be something that is heavy for you today.  Touch and go on the C&J might be a little difficult at the heavy load and after the hips, shoulders, and core are taxed from the runs and lat sit ups.  Singles in the C&J are ok today as long as the rest breaks are kept short.  Consider that when choosing your weights for the WOD.  Don’t sacrifice technique for load today, however.  Would rather see 5 reps at lighter weight with good technique vs 5 heavy reps that you have to starfish to get under.

  2. 6/20/2018


    3 Rounds

    25 GHD Sit-ups

    25 Foot HS walk

    25 Cal ski erg

    10 Minutes of muscle-up work


    30 muscle ups for time


  3. 6/19/2018

    5 Rounds


    5 Dead Lift

    5 Front Squats

    5 Hang Power Clean

    Rest 3 minutes between rounds

    Build as heavy as you can

    Run 1 Mile for time

  4. 6/19/2018

    5 Rounds


    5 Dead Lifts

    5 Front Squats

    5 Hang Power Clean

    *Build to as heavy as you can

    *Rest 3 Minutes Between Rounds

    Run 1 Mile for time


  5. 06/19/2018

    Push Up/HSPU

    Wall Ball (20/14)

    Box Jump (24″/20″)

    25 Double Unders Between Rounds

    Today’s WOD will start and end with 25 Double Unders.  If you are doing single unders, we will do 40 today.  The descending rep scheme is easier mentally than the ascending rep schemes, but this one will be a little more demanding because of the combination of movements.  Wall ball to box jumps is always a bit tricky so make sure you are exploding onto the box.  Smaller numbers as we descend will create less time for transitions, so try to pick up the pace at the tail end of this one.

  6. 06/18/2018

    Complete For Time

    2 Rounds

    8 C2B Pull Ups

    10 Snatch (75/55)(95/65)

    2 Rounds

    10 C2B Pull Ups

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

    2 Rounds

    12 C2B Pull Ups

    6 Snatch (115/75)(155/105)

    2 Rounds

    14 C2B Pull Ups

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

    25 Minute Time Cap


    The snatch today can be squat or power or a combination of both.  The lighter weights in the couplet might be better for the power snatch while the heavier weights might be something you will need to squat to get.  Warm up for both.  You will be adding weight after each of the two rounds, so make sure if you are not doing the Rx weights, you are picking weights that you can increase to what will be a challenging weight for you for the last two rounds of the WOD.  Everyone will be doing chest to bar pull ups today so pick bands accordingly and make sure you are able to get that high pull and touch your chest to the bar.  This movement will help build the pulling strength you need for your kipping pull ups.

  7. 6/18/2018


    21 Minute EMOM

    1st Minute: 15 /12 Cal Bike

    2nd Minute: 15/12 Burpees

    3rd Minute: 100 Meter Sandbag Run




  8. 06/18/2018

    Happy Father’s Day!  We appreciate all of the dads at CrossFit 970.  Thanks for all you do and for being such great role models.

  9. 06/16/2018

    7:00AM-970 Compete Class

    9:00AM-CrossFit Class


    Last weeks 970 Compete WOD

    In 0-15 Minutes Complete:

    3 Rounds

    15 Thrusters (115/80)

    6 Ring Muscle Ups

    15 Cal Row

    In 15-30 Minutes Complete

    3 Rounds

    12 Back Squat (205/145)

    6 Hang Power Cleans

    12 Cal Row

    In 30-45 Minutes Complete

    3 Rounds

    10 Power Snatch (155/105)

    6 Burpee Bar Muscle Ups

    10 Cal Row