1. 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.

     

  2. 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.  

  3. 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.

     

  4. 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.

     

  5. 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.

  6. 02/25/2019

    Don’t forget to submit your scores for the Open WOD 19.1.  Deadline is Monday at 6pm to submit.  

    15 Minutes To Build To A Heavy 1 Rep Power Clean

    Rest 3 Minutes

    3 Minutes To Complete

    (17/14)(21/17) Cal Bike

    15 Pull Ups

    9 Hang Power Clean & Jerk @50%

    Rest 3 Minutes

    4 Minutes To Complete

    (17/14)(21/17) Cal Bike

    15 C2B Pull Ups

    9 Hang Power Clean & Jerk @55%

    Rest 4 Minutes

    5 Minutes To Complete

    (17/14)(21/17) Cal Bike

    15 Bar Muscle Ups

    9 Hang Power Clean & Jerk @60%

    Today we are going to move some weight to start off.  We are looking to build to a heavy 1 rep power clean.  We will then use that number to determine your percentages for hang power clean & jerk in the Met-Con.

    For the Met-Con, we are looking to work through each round as quickly as possible.   The gymnastics work in each round should give the legs a little break coming off the bike, so don’t be over conservative on the pace.   For the hang power clean & jerk, we are looking to go unbroken with these each round.  The time to complete for each round represents the time cap for that round.

    You will have two scores today.  One for total time to do the 3 rounds and one for your power clean weight.

     

  7. 02/23/2019

    7 AM Class

    30-20-10

    T2B

    5 Bear Complex (135/95) – Between each round (start and finish with bear complex)

    Rest 5 Min

    30-20-10

    Box Jumps (30″/24″)

    5 Ring Muscle-Ups – Between each round (start and finish with muscle-ups)

     

     

     

     

  8. 02/22/2019

    We are ready for this one!!!  In addition to the rowing challenge many of you did in January, here is a quick fact.  Since Jan 1, we have had 29 WODS (not including Saturdays where we have done a lot of rowing).  11 of the 29, have had a row in them and 7 of them have had wall balls.  These are movements we are familiar with and we should all have a lot of confidence in.

    CrossFit Games Open WOD 19.1

    15 Min AMRAP

    19 Wall Ball (20/14)(10’/9′)  Masters 55+ (20/10)(9′)  Teens 14-15 (14/10)(9’/8′)

    19 Cal Row

    Scaling Options:  Ages 16-54 (14/10)(10’/9′)   Teen & Masters 55+ (14/10)(8′)   

    Quick Tips.  This is a pacing WOD.  15 Minutes is a long time for this movement combination.  Resist the urge to get out hot as you are not likely to really feel this one until about 7-9 minutes in.  Think about efficient pulls on the row in which you are breathing at the top.  IF wall balls are a challenging movement for you, consider breaking them up early into two sets.  Maybe 11-8 is a good rep scheme.  IF you are breaking the wall balls, you will need to really focus on transitioning right to the row and start pulling.  Even if they are not all out pulls, get the wheel moving while you recover.  If you are not breaking the wall balls, the same holds true for the transition to the row.  IF the row is a challenge for you, the worst thing you can do is force the pace here.  Stay calm and breath.  Pause at the top and make every pull count.  A fast in and out is not efficient and will blow you up.  Whatever is left in the tank needs to be emptied at about the 13 minute mark.  

    Rowing Pace and Time To Complete 19 Cals

    1950 calories/hour… 0:34s
    1700 calories/hour… 0:40s
    1500 calories/hour… 0:45s
    1350 calories/hour… 0:51s
    1200 calories/hour… 0:57s
    1100 calories/hour… 1:03
    1000 calories/hour… 1:10
    920 calories/hour… 1:16
    850 calories/hour… 1:22
    800 calories/hour… 1:29
    740 calories/hour…1:35
    700 calories/hour…1:41
    650 calories/hour…1:47

     

  9. 02/21/2019

    At 6:00pm, the first WOD of the 2019 CrossFit Games Open will be announced.  You can view the live announcement at www.games.crossfit.com.  For some, this may be your first Open.  For others, this is a yearly tradition.  We want you all to be a part of the CrossFit community and join in on the Open.  It is fun.  It is challenging.  And just being a part of it will push you to limits you didn’t think were possible.  Over the years we have seen so many “firsts” that happen during an Open WOD.  There is just something about an entire gym cheering you on that makes these unforgettable moments happen.  So…be a part of the magic that happens every single year we do this.  

    Complete For Time

    10-9-8-7-6-5-4-3-2-1

    Wall Ball (20/14)(10’/9′)

    DB Power Clean (50/35) **Each Arm**

    Then

    Front Squat

    Red Track  (90% of 1 RM +10#)

    x 5 @ 75%

    x 3 @ 85%

    x 1+@ 95%

    Blue Track

    3 x 10 @65%

    2 x 20 @ 60% of 90%

    The focus of our WOD today is just to get some movement to work some soreness out and get you primed for the first WOD of the 2019 CrossFit Games Open.  We want you to be fresh and recovered so you can give the Open WOD maximum effort on Friday.