1. 01/15/2019

    Strength:

    Wendler Back Squats – During Class Times

    Conditioning:

    5 Rounds

    10 Back Rack Bar Step-Ups (95-65)

    10 Weighted GHD Sit-Ups

    8 Strict Pull-Ups

    8 Ring Dip

  2. 01/15/2019

    Complete For Time:

    3 Rounds

    8 HR Push Ups/HSPU/Deficit HSPU (4″/2″)

    10 Lateral Burpees

    12 Box Jumps (24″/20″)

    Rest 5 Minutes

    Back Squat

    Red Track (all percents are based off of 90% of your 1RM)

    Set 1=70% x 3

    Set 2=80% x 3

    Set 3=90% x 3+

    Blue Track

    3×8 @ 60% of 1RM

    2×20 @ 50% of 90% of your 1RM

    Our met-con today will get your hips and ankles ready for your squat work.  This 3 rounder is low in volume so it should be a should be a sprint effort using your transitions for rest breaks.  If you missed the first week of our squat program, please see below for your numbers to start from today.

    For those that want to work at heavier load:  We will call this the Red Track

    Estimate your 1 Rep Max and use 90% of that number to calculate your loads.  (Example: 300# Back Squat x .90 =270) Use 270 as your basis to calculate the working set percentages.

    First set is 5 reps at 65%

    Second set is 5 reps at 75%

    Third set is 5+ reps at 85% (the “+” means shoot for as many reps over 5 as you can get)

    For those that want to work lighter load with a bit more volume:  We will call this the Blue Track

    Using 55% of your 1 Rep Max

    3 set of 10

    Then

    2 x 20 at 50% of 90% of your Estimated 1 Rep Max

     

     

  3. 1/14/2019

    Strength:

    Wendler Deadlifts – Tomorrow Will Be Back Squats

    Conditioning:

    5 Rounds on the 2 Minute Interval

    200 Meter Row

    Max Reps Power Clean

    Rest 1 Minute Between Rounds

    *16,000 Total Meters Rowed

  4. 01/14/2019

    Complete For Time:

    750/500 Meter Row

    1000/750 Meter Row RX+

    Immediately Into

    10 Rounds

    3 Deadlift (225/145)(275/185)

    5 Pull Ups/C2B/Bar MU

    Our WOD today will start with a row.  The Rx distance is 750 for men and 500 for women.  Rx+ is 1000 for the men and 750 for the women.  Once your row is complete you will move to the 10 rounds.  The weight for your deadlifts today should be a little on the heavier side.  Singles are ok, but it would be better to work on cycling the barbell.  This one is going to be very tough on the grip and the hips.  Our intent here with the row is to tax the same muscle groups we are going to use for the barbell and gymnastics work.  So, given this, be efficient on the rower.  Pace here should be at your 500M pace plus 10-15.  (For example, if you pace a 500m row at 1:45/500, you should be thinking 1:55-2:00/500 pace today).

  5. 01/12/2019

    7 AM Competitors Class:

    10 Min EMOM

    10 Squats

    1 Snatch – Build Up As Heavy As Possible

    Rest 3 Minutes

    3 Rounds

    12 Snatch (Power or Full) – 135,155,175

    20 Burpees

    500 Meter Row

    Rest 5 Minutes

    7 Rounds

    15 Hip/Back Ext

    3 Rope Climbs

     

  6. 01/11/2019

    Strength:

    Wendler Front Squat *if you did not complete during class on Thursday 1/10

    Conditioning:

    5 Rounds

    500 Meter Row

    3 Squat Cleans

    3 Push Press

    3 Power Jerks

    *Rest 2 minutes between each round

    *55% of 1 rep clean max

    *Total of 15,000 meters rowed

  7. 01/11/2019

    Let’s close out an AWESOME week of work with a little chipper WOD from the 2014 CrossFit Games season.

    CrossFit Open WOD 14.4

    14 Minute AMRAP

    60 Calorie Row

    50 Toes To Bar

    40 Wall Ball (20/14) (Masters Men 55+  is 20# to 9′ target.  Masters Women 10# to a 9′ target)

    30 Power Clean (135/95) (Masters Men 115#.  Masters Women 65#) Also **14-15 Year Old Teens**

    20 Ring Muscle Ups

    The CrossFit Games did not begin a scaled or Age Group divisions for the Worldwide Open until 2015.  So, we have programmed our own SCALED versions of this WOD.  Below are two  SCALED options.

    Option A

    14 Minute AMRAP

    40 Calorie Row

    30 Toes To Bar

    25 Wall Ball (20/14)

    15 Power Cleans (115/75)

    10 Pull Ups

    Option B

    14 Minute AMRAP

    40 Calorie Row

    30 Knee Raises

    25 Wall Ball (16/12)

    15 Power Cleans (95/65)

    10 Ring Rows

     

  8. 01/10/2019

    ANNOUNCEMENT:  970Yoga will have TWO sessions this Sunday.  The first is at 3:00PM and the second is 4:30PM.  The classes will be capped at 20 people so we need you to sign up for one of the times.  This is the 2nd of 3 free classes we are offering to MEMBERS ONLY.  Because we are tracking attendance and capping the classes, we will not be accepting drop ins.  You MUST sign up for a class.  There is space on the whiteboard to sign up.  Please be aware as we progress to offering more classes, we will be sticking with a class cap of 20 AND a required preregistration for your class time.  More to come, including expanded Yoga class schedule, as the details unfold. 

    7 Minute AMRAP

    35 Double Unders

    20 KB Snatch (53/35)

    10 Goblet Squats (53/35)

    Rest 5 Minutes

    Front Squat (Red track and Blue track is the same rep and load format for front squat as it was for back squat on Tuesday).

    Yes…we know the legs are SORE.  We have squatted a lot this week so we anticipated going up or down stairs might be an issue.

    Volume in today’s AMRAP is likely just enough to get you working out the soreness and prepped for the front squats.  This 7 minute AMRAP is a pacer WOD, so pick a steady pace and hold on to it.

    *****For reference:

    For those that want to work at heavier load:  We will call this the Red Track

    Estimate your 1 Rep Max and use 90% of that number to calculate your loads.  (Example: 300# Back Squat x .90 =270) Use 270 as your basis to calculate the working set percentages.

    First set is 5 reps at 65%

    Second set is 5 reps at 75%

    Third set is 5+ reps at 85% (the “+” means shoot for as many reps over 5 as you can get)

    For those that want to work lighter load with a bit more volume:  We will call this the Blue Track

    Using 55% of your 1 Rep Max

    3 set of 10

    Then

    2 x 20 at 50% of 90% of your Estimated 1 Rep Max

  9. 1/9/2019

    Strength:

    Wendler Strict Press

    Conditioning:

    4 Rounds on the 2 Min Interval

    250 Meter Row

    12 DB Snatch

    Rest 5 Min

    Row 1000 Meters

    *12,500 meters total following the extra work