1. 06/18/2018

    Complete For Time

    2 Rounds

    8 C2B Pull Ups

    10 Snatch (75/55)(95/65)

    2 Rounds

    10 C2B Pull Ups

    8 Snatch (95/65)(135/95)

    2 Rounds

    12 C2B Pull Ups

    6 Snatch (115/75)(155/105)

    2 Rounds

    14 C2B Pull Ups

    4 Snatch (135/95)(185/125)

    25 Minute Time Cap

     

    The snatch today can be squat or power or a combination of both.  The lighter weights in the couplet might be better for the power snatch while the heavier weights might be something you will need to squat to get.  Warm up for both.  You will be adding weight after each of the two rounds, so make sure if you are not doing the Rx weights, you are picking weights that you can increase to what will be a challenging weight for you for the last two rounds of the WOD.  Everyone will be doing chest to bar pull ups today so pick bands accordingly and make sure you are able to get that high pull and touch your chest to the bar.  This movement will help build the pulling strength you need for your kipping pull ups.

  2. 06/18/2018

    Happy Father’s Day!  We appreciate all of the dads at CrossFit 970.  Thanks for all you do and for being such great role models.

  3. 06/16/2018

    7:00AM-970 Compete Class

    9:00AM-CrossFit Class

     

    Last weeks 970 Compete WOD

    In 0-15 Minutes Complete:

    3 Rounds

    15 Thrusters (115/80)

    6 Ring Muscle Ups

    15 Cal Row

    In 15-30 Minutes Complete

    3 Rounds

    12 Back Squat (205/145)

    6 Hang Power Cleans

    12 Cal Row

    In 30-45 Minutes Complete

    3 Rounds

    10 Power Snatch (155/105)

    6 Burpee Bar Muscle Ups

    10 Cal Row

  4. 06/15/2018

    “Nasty Girls”

    3 Rounds

    50 Air Squats

    7 Ring Muscle Ups

    10 Hang Power Cleans (135/95)

    The “Nasty Girls” benchmark WOD was first posted on CrossFit.com as the workout of the day for Sunday, Dec. 4, 2005 (051204). It wasn’t posted with a name. It was just the main-site workout of the day. The video linked with it featured Nicole Carroll (future CrossFit Director of Training and Certification), Annie Sakamoto (future CrossFit Games competitor) and Eva Twardokens (1992 and 1994 Olympic Games slalom skiier) doing the WOD with 95 lbs. Countless people, men and women, cite this video, titled “Nasty Girls,” as the reason they started CrossFit.  Each one of these original “nasty girls” has a WOD named after them.  Annie (50-40-30-20-10 DU & Sit Ups), Nicole (20 Min AMRAP of 400M Run, Max Rep pull ups) and Eva (5 Rounds, 800M run, 30 KB Swings, 30 Pull Ups…HINT: We will see this one at some point down the road).

    Check out this old school video.  Its amazing to see how far CrossFit has come since this.  Basically, they are doing strict MU,  hang power cleans (ladies using the bigger mens bar) and the air squats to a wall ball target for depth.

    For this one, we will do 7 pull ups and 7 ring dips for your scale of the muscle ups.  For the hang power cleans, this should be a weight you can do in a max of two sets, but preferably unbroken.

     

  5. 06/14/2018

    For Total Time and Rounds & Reps

    75 /60 Cal Row

    Then

    15 Minute AMRAP

    100 Double Unders

    50 Kb Snatch (53/35)

    25 T2B

    10 TGU (53/35)

    A couple of movements here that we haven’t seen for a little bit: the Kb Snatch and the TGU.

    For the row, you should be thinking about a pace that is about what you would row a 2K.  You don’t want to blow up on the rower as there is still a lot of work to do after.  This one will be a little bit taxing on the grip.  Being efficient and relaxed on the DU’s will help as will a bit of a relaxed grip at the top of the kb snatch.  TGU….just grind through them. There is only 10!

     

  6. 06/13/2018

    In 15 Minutes Build To a 1 RM Overhead Squat

    Rest 5 Minutes

    3 Rounds of 3:00 Interval

    400 Meter Run

    Max Rep OHS (95/65) In Remainder of The Three Minutes

    Rest 1 Minute Between Rounds

    Focus on quality reps of OHS today during the 15 minutes.   You should be doing sets of 3 or more on the lighter weights as you build up.  Use these lighter loads to work technique and don’t move up until you are comfortable with form and supporting the load in the overhead position.  If you are at the stage where this is a tough lift for you, we will be looking to work technique only for the 15 minutes.

    For the intervals, consider a load on the bar that you could do 15 or more unbroken reps when fresh.  We are looking for intensity during these three minutes so we will miss the mark if the weight is too heavy.

  7. 06/12/2018

    Partner WOD

    As a Team, Complete The Following In Order For Time

    80 Dumbbell Clean & Jerk (50/35)

    80 Dumbbell Box Up and Over (50/35)(20″/16″)(24″/20″)

    80 Dumbbell Weighted Sit Ups (50/35)

    We are breaking the mold a little for this partner WOD….On a TUESDAY!!  For this WOD, the Clean & Jerk and Weighted Sit Up will be done with a single DB.  The step up and overs will be done with TWO.  Only one partner working on the DB movements at a time.  While one partner is working, the other partner will be running 200 meters.  It is up to you how you break the work inside with the runs.  Here is the kicker…each run will take 10 seconds off your finish time for the WOD.

    After the moderate load deads from yesterday, you’re going to feel this one on the box step up and overs.  Make sure you are driving through your heel on top of the box engaging the glutes and hams.  Core is also going to feel this one!

     

  8. 06/11/2018

    Complete For Time

    200 Meter Run

    10 Dead Lifts (225/155)(275/185)

    400 Meter Run

    20 Lateral Bar Over Burpee

    800 Meter Run

    10 Dead Lifts (225/155)(275/185)

    400 Meter Run

    20 Lateral Bar Over Burpee

    200 Meter Run

    10 Dead Lifts (225/155)(275/185)

     

    Dead Lifts for today should be in the mid range of a moderate weight for you.  Think about a weight you could do 10 times if fresh, but that would also challenge you and feel a bit heavier in reps 7-10.  Lateral burpees will tax the hip flexors and midline which you will feel on the beginning of the runs that follow.  Posterior chain and midline are going to get some good work today!

  9. 06/09/18

    7 am Competitor Class

    9am CrossFit Class

     

    Thinking about dipping your toes in the water for the Comp class….?  Do it!  Last week was our first class and our WOD was:

    30 Cleans (135/95) 15 Strict HSPU. 15 Strict Pull Ups. 

    20 Cleans (155/105) 15 Strict HPSU. 15 Strict Pull Ups.

    10 Cleans (185/125) 15 Strict HPSU.  15 Strict Pull Ups.  

    Rest 5 Min

    12 Min EMOM

    Min 1 – 50 DU

    Min 2 – 12 Pistols

    Min 3 – 15 C2B Pull Ups