1. 03/07/2019

    15 Minute EMOM

    Min 1 = 15 KB Swing (53/35)

    Min 2 = 12 KB Squat Cleans (53/35)

    Min 3 = 15/12 Plate Push Ups

    Min 4 = 16 Goblet Lunges (53/35)

    Min 5 = Rest

    Then

    Front Squat

    Build to A Heavy 1 Rep Max

    Our aim with today’s EMOM is two fold.  1) To get you ready to front squat and 2) to open up the hips and shoulders as well as elevate the heart rate.  We aren’t looking at a lot of volume here, so we want to focus our efforts on full range of motion which will aid in our recovery as well as get us ready to work for tomorrows Open WOD.

     

  2. 03/06/2019

    Check out the BLOG for a little bit of info about last weeks Open WOD 19.2 (aka 16.2)

    5 Rounds

    30 Double Unders

    5 Power Cleans (155/105)

    7 Bar Facing Burpees

    This one is going to burn.  Low volume at each movement suggest a sprint pace.  Hold on to that pace as long as you can with this one.  For your power clean weight, use a weight you could cycle at least 12 reps if fresh.  These power cleans should be done unbroken for at least the first three rounds, so pick your weight with that in mind.

  3. 03/05/2019

    8 Minutes To Complete:

    500M Row

    AMRAP With Remainder of Time

    6 Back Squat (@ approx 50% of 1 RM)

    10 Pull Ups

    Then

    Back Squat

    Working up to a heavy 1 rep max

    Our goal today is to get nice and warm for our all out effort on back squat.  No matter where you are in the squat program, we are going to hit the pause button today to test our 1 rep max.  This will be a good indicator of your progression after 8 weeks as well as to see where you are so you can reset your numbers.

  4. 03/04/2019

    Don’t forget to submit your score for the Open Wod 19.2.  You have until 6pm Monday night to submit your score.  Also, check out the blog for what lies in the week ahead.  

    Complete For Time

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

    75 Box Jumps (24″/20″)

    100 Sit Ups

    Partition However You Want

    Strategy is important with todays’s WOD.  Breaking these movements into manageable sets for you is the key.  If you’re breaking into smaller sets, use the transitions as your rest breaks.   For your power snatch weight, pick a weight you could do 8-10 unbroken reps of touch and go.  There is a lot of hinged hips and explosive movement today which will have an impact on your Central Nervous System.  Given this, the sit ups will likely feel much more difficult than they may appear.

     

  5. 03/02/2019

    7 AM Class:

    5 Rounds NFT

    Max Rep Bench Press (155/105)

    Max Rep Strict Pull-Ups

    *Score is total number of reps

    Rest 5 Minutes

    5 Rounds For Time

    20 Cal Bike

    20 Box Jumps (30/24)

    *If you want to come in and do the open WOD 19.2, you are welcome to come at this time.

     

  6. 03/01/2019

    2019 CrossFit Games Open WOD 19.2

    Beginning with an 8:00 Clock

    25 T2B

    50 Double Unders

    15 Cleans (135/85)

    25 T2B

    50 Double Unders

    13 Cleans (185/115)

    IF complete before 8:00, Add 4 Minutes To Complete:

    25 T2B

    50 Double Unders

    11 Cleans (225/145)

    IF complete before 12:00, Add 4 Minutes To Complete:

    25 T2B

    50 Double Unders

    9 Cleans (275/175)

    IF complete before 16:00, Add 4 Minutes To Complete:

    25 T2B

    50 Double Unders

    7 Cleans (315/205)

    Scaling options will be provided at the whiteboard but you can view them using this link  https://games-assets.crossfit.com/19-2-2019Open_Trifecta-kjeu762b3hd.pdf

    Quick Tips:  Consider breaking up the T2B into 2 or 3 sets from the beginning.  Going to failure in any round of your T2B will not bode well for you as the workout moves on. If the first clean weight is light for you, think about a big unbroken set and then break into singles after that.  This will allow you to “bank” some time for the second round where you will be breaking up T2B again and then likely singles at this heavier weight. 

    If you are moving on to the additional rounds after the 8 minutes, the T2B strategy stays the same. Breaking these won’t slow you much as long as they are quick breaks.    From this point, you will likely be doing singles with the barbell.  Be efficient and take short breaks between reps.  

  7. 02/28/2019

    12 Min EMOM

    Min 1 = (12/10)(15/12) Cal Row

    Min 2 = 15 Plate G2OH (45/35)

    Min 3 = 12 Plate Bear Hug Squats (45/35)

    Min 4 = 10 Shuttle Sprints

    Then

    Front Squat

    Red Track is De-Load This Week (90% +10#)

    x 5 @ 40%

    x 5 @ 50%

    x 5 @ 60%

    Blue Track

    3 x 8 @ 70%

    2 x 20 @ 60% of 90%

    Our goal today is to move through each movement of the EMOM at a pace where you are allowing yourself about 15-20 seconds of rest within the minute.  In addition to preparing you for the front squat work today,  we are doing movements that will help you work some soreness out from the week as well a prime your system to be ready for an all out effort on Fridays WOD.

     

  8. 02/27/2019

    0:00-3:00

    8/6 Hand Release Push Ups/HSPU

    25 Double Unders (40 single unders)

    21 Deadlift (135/95)(185/125)

    3:00-6:00

    8/6 Hand Release Push Ups/HSPU

    25 Double Unders

    18 Deadlift (155/105)(205/145)

    6:00-9:00

    8 Hand Release Push Ups/HSPU

    25 Double Unders

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

    9:00-12:00

    8/6 Hand Release Push Ups/HSPU

    25 Double Unders

    12 Deadlift (205/145)(245/165)

    12:00-15:00

    8/6 Hand Release Push Ups/HSPU

    25 Double Unders

    AMRAP Deadlift  (225/155)(275/185)

    Rx++ Option is 4″/2″ Deficit HSPU

    For this WOD, you will have 3 minutes to complete the push ups, du’s and deadlifts.  If you fail to complete a round in 3 minutes, the WOD will turn into an AMRAP in which you will continue to work through as many rounds as you can.  This will be explained at the whiteboard at the beginning of each class, so make sure to be on time so you understand the flow.  

    This is a WOD that you will need to push the pace from the start and “bank” the remainder of time within the 3 minutes.  For example, if you finish round 1 in 2:20, you can move immediately into the next round.  You do NOT have to wait for the next 3 minutes to start into the next round.  The more time you have to do the AMRAP at the last weight, the more reps you will get towards your score.  This WOD is as much about strategy as it is the movements involved.

    For your weights, pick weights you could do the number of reps in each round unbroken if fresh.

    Score for this will be the number of reps at the last weight you complete.

     

  9. 02/26/2019

    All 19.1 scores for CrossFit970 have been validated.  Have some fun now with making custom leaderboards and make sure you download the CrossFit Games app for your phone. You have real time access to your standings in the World, U.S. and within CrossFit 970.  Nice job to everyone that completed 19.1!!  

    7 Minute AMRAP

    12 DB Step Ups (20″/16″)(50/35)

    12 Bar Facing Burpees

    12 Air Squat

    12 Alt DB Snatch (50/35)

    Then

    Back Squat

    Red Track is De-Load This Week (90% +10#)

    x 5 @ 40%

    x 5 @ 50%

    x 5 @ 60%

    Blue Track

    3 x 8 @ 70%

    2 x 20 @ 60% of 90%

    For our 7 minute AMRAP, we are looking to push pace on each movement.  Transitions should be your rest breaks, but should be quick.  Step ups may fatigue the legs a little but this is a good place to recover your breathing.  Same with the air squats.   When we see workouts like this, we should be thinking about going as fast as we can for as long as we can.  It’s safe to blow up a little when the 7 minutes will save you.