Blog

  1. May 23, 2018 – WOD

    7 Minute AMRAP

    8 KB Swing (70/53)

    5 Burpee

    2 Ring Muscle Up

    Rest 3 Minutes

    15 Minutes to Build Up Weight

    5 X 5 Back Squat

    Looking to go heavy and fast in the 7 minute AMRAP.   If you are not using the RX weight today, use a Kb that is a littie heavier than you would normally use.  2 pull ups + 2 ring dips will be the scale for the muscle ups today.

    For the 5 X 5 Back Squat we are looking for good quality reps here for each set.  Work up in weight each round as long as technique is solid.

  2. May 22, 2018 – WOD

    Complete For Time

    1000 Meter Row

    800 Meter Run

    40 DB Snatch (50/35)

    40 Wall Ball (20/14)

    40 HSPU

    For today, you can choose do the DB Snatch, Wall Ball and HSPU in order (completing 40 reps of each movement before moving to the next) OR you can partition them as you want. How you complete the reps is up to you but the WOD will begin with the row and run.

    The limiting factor for most is going to be the 40 reps of HSPU.  If this is a movement you can do but in small sets, consider breaking them up into sets of 5 or 8.  A suggested scale for today is inverted push ups with feet on bench or box.

    For the row, row at a pace you could comfortably hold a conversation while rowing.  The first 100-150 of the run will be a bit labored coming off the rower but you should recover rather quickly.  Once the 800 is done, the real fun begins.  Choose a strategy that will keep you moving to preserve the intended stimulus of this WOD.

  3. May 21, 2018 – WOD

    Complete For Time

    3-6-9-12-15

    Thruster (95/65)(135/95)

    Chest To Bar

    200 Meter Run Between Rounds

    This WOD will begin and end with the 200 meter run.

    Ascending rep scheme makes this one a mental grind.  Everyone will be doing Chest to Bar today so band accordingly.  If you have some chest to bar, consider doing a few each round without a band and then switch to band when you need to.

    For the thrusters, Rx and Rx+ weight should be something you can do unbroken through at least the set of 9.

    Caution on this one getting out of the gates.  As with any ascending reps WOD, the lower numbers can lure you into moving through these at a sprint pace.  Best bet is to pump the breaks a little in the early rounds and then push at the end and empty the tank.

  4. May 20, 2018 – WOD

    1:00PM

    Functional Faith

    Come join the CrossFit 970 family for the last session of Functional Faith with Coach Joe Kingry.  We hope you and your family have enjoyed your time of worship and workouts these last five Sundays.  It has been our pleasure to have you with us.