1. 04/09/2021

    ANNOUNCEMENT:  REMINDER WE WILL NOT HAVE AND 8:30AM CLASS TODAY.  BUT WE WILL RETURN TO NORMAL SCHEDULE ON MONDAY.  THANKS FOR YOUR UNDERSTANDING.  OUR ATHLETES ARE OFF TO A GOOD START ON THE QUARTERFINAL WORKOUTS!

    Complete For Time

    Barbara Ann

    5 Rounds

    20 HSPU

    30 Deadlift (135/95)

    40 Sit Ups

    50 Double Unders

    Rest 3 Minutes Between Rounds

    Scaled Option will be 3 Rounds

    Background: “Barbara Ann” was first posted as the workout of the day on the CrossFit Main Site on January 4, 2021 (210104).

    The workout was the third of a series of new “Girl” benchmark WODs posted to the CrossFit Main Site in early 2021.

    It’s based on the classic “Girls” benchmark WOD, “Barbara” (same rep scheme), with movements from “Diane”, and “Annie”.

  2. 04/08/2021

    16 Minute AMRAP

    200 Meter Run

    2 Rope Climbs

    20 Goblet Lunges (53/35)

     

  3. 04/07/2021

    CONGRATS TO OUR QUARTERFINALS QUALIFIERS

    MALE:

    LOGAN, RYAN, TJ, ANDREW & BEN

    FEMALE:

    TAYLER, STINE, JEANNIE, CHELSEA, STACEY

    QUARTERFINALS BEGIN ON THURSDAY AT NOON AND CONTINUE THROUGH SUNDAY AT NOON.  BEST OF LUCK TO ALL OF OUR ATHLETES MOVING ON.

     

    30 Minute EMOM

    Min 1 = (15/12)(18/15) Cal Row

    Min 2 = 12/17 GHD Sit Ups

    Min 3 = (12/10)(15/12) Cal Ski Erg

    Min 4 = 12 SDHP (95/65)

    Min 5 = 12 Barbell Push Ups

    Min 6 = Rest

     

  4. 04/06/2021

    Complete For Time

    5 Rounds

    10 Hang Power Cleans (95/65)(135/95)

    8 Front Squat

    6 Shoulder To Overhead

    All about the barbell today!  Let’s see how our barbell conditioning is with this one.

  5. 04/05/2021

    8 x 2:00 Interval

    15/12 Cal Bike

    8 Burpee Box Jumps (24”/20”)

    Max Rep T2B In Remainder

    2:00 Rest

    For today, we need to push pace on the bike and the burpee box jumps so we have time to accumulate reps of the T2B!

  6. 04/02/2021

    Complete For Time

    NANCY

    5 Rounds

    400 Meter Run

    15 OHS (95/65)

    Last done August 21, 2020

    This WOD is sort of our intro to the running season and a WOD we will see again in the next 4 or so months to test how much better our running gets as we train it more.

    Shoot to do the OHS unbroken on this one.  If the weight is a bit heavy for you, use a lighter weight but make sure you note that on your Beyond The Whiteboard app so you can reference it when we program it again.

  7. 04/01/2021

    3 Rounds Each For Time

    20/17 Cal Bike

    16 DB Hang Power Clean and Jerk (50/35)

    10 Burpees to 6″ Target

    20/17 Cal Bike

    2 Min Rest after each round

     

  8. 03/30/2021

    ANNOUNCEMENT:  WE ARE PUTTING IN AN ORDER FOR PURE SPECTRUM PRODUCTS BY THE END OF THE WEEK.  IF YOU WANT OR NEED ANYTHING, PLEASE EMAIL KRISTA AT KRISTA@CROSSFIT970.COM

    FOR A FULL LIST OF PURE SPECTRUM PRODUCTS VISIT THEIR WEBSITE AT https://www.purespectrumcbd.com/

    Complete For Time:

    1,000/800 Meter Row

    —Then—

    100 Wall Balls (20/14)(10’/9’)

    75 Double Unders

    50 Med Ball Sit Ups (20/14)

    25 Power Snatch (95/65)(135/95)

    10 Box Jump Up & Over (24”/20”)

    RX is PARTITION AS YOU WANT IN ANY ORDER (except the row buy in)

    RX+ IS COMPLETE IN ORDER

     

  9. 03/30/2021

    Complete For Time

    3 Rounds

    15 Deadlift (185/125)(225/155)

    15 HSPU

    Rest 5 Minutes

    3 Rounds

    8 Deadlift (225/155)(275/145)

    8 Strict HSPU

    For today, we are still looking to recover a little if you need to.  If you are treating this as a recovery WOD, look to pace the deadlift like you would a working set if we were doing this as a lift.  In other words, slow the tempo and break as necessary.  Also consider the lighter weight.

    For the HSPU and Strict HSPU, work with your Coach to figure out reps or mods that are best for you for these movements.  We are not looking to do regular push ups as a mod today.  Inverted push ups are ok as are DB Press.   Stacking abmats is also ok for today.