snoridgecf

As many reps as possible in 12 mins of:
2 Ring Dips
2 Burpees
5 Hang Power Cleans (185#/125#)
4 Ring Dips
4 Burpees
5 Hang Power Cleans
6 Ring Dips
6 Burpees
5 Hang Power Cleans
…
Continue adding 2 Ring Dip and Burpee reps until time expires.

BTWB

Photo by @snoridgecrossfit

Results

E2MOM for 12 mins: Strict Handstand Push-ups and Deadlifts & AMReps 7 mins: Wall Balls and Deadlifts & Quarterfinals Athletes: 4x RFT: Assault Bike and HS Walk

E2MOM for 12 mins: Strict Handstand Push-ups and Deadlifts

Every 2 mins for 12 mins do:
4 Strict Handstand Push-ups
4 Deadlifts, pick load

BTWB

AMReps 7 mins: Wall Balls and Deadlifts

As many reps as possible in 7 mins of:
Wall Ball, 20/14 lbs

Every 1 min complete:
5 Deadlifts (225/155)

BTWB

Quarterfinals Athletes: 4x RFT: Assault Bike and HS Walk

4 rounds, each round for time, of:
10 Assault Bike (Calories)
Handstand Walk, 25 ft

Rest 2 mins between each round.

BTWB

Photo by @snoridgecrossfit

Results

Pt. 1: 50-40-30-20-10: Double Unders, Walking Lunges and Sit-ups & Pt. 2: EMOM for 6 mins: Squat Clean & Quarterfinals Athletes: GHD Practice

Pt. 1: 50-40-30-20-10: Double Unders, Walking Lunges and Sit-ups

50-40-30-20-10 reps, for time of:
Double Under
Walking Lunge
AbMat Sit-up

BTWB

Pt. 2: EMOM for 6 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 6 mins.

BTWB

Quarterfinals Athletes: GHD Practice

3 rounds for quality of:
10 GHD Sit-ups
10 GHD Hip Extensions

BTWB

Photo by @snoridgecrossfit

After all the scores are in it we have 15 people advancing to the Individual and Age Group Quarterfinals in April (4/17-4/22)! Congrats to all who earned the next stage of the competition. Registration will open 4/1 so check your email for official instructions from CrossFit.

Quarterfinals Overview

The Open Report: Week 9 — The Highlights

Results

Results cont

2 Push Press + Push Jerk 1-1-1-1 & Opt. 1: AMRAP 20 mins: Run and Muscle-ups & Opt. 2: Nicole

2 Push Press + Push Jerk 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Opt. 1: AMRAP 20 mins: Run and Muscle-ups

Complete as many rounds as possible in 20 mins of:
Run 400m
7 Muscle-ups

BTWB

Opt. 2: Nicole

Complete as many rounds as possible in 20 mins of:
Run 400m
max rep Pull-ups

BTWB

Photo by @snoridgecrossfit

Results

Overhead Squat 2-2-2-2 & 25-20-15-10-5: Run, Overhead Squats, and Box Jumps

Overhead Squat 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

25-20-15-10-5: Run, Overhead Squats, and Box Jumps

25-20-15-10-5 reps, for time of:
Run 200m
Overhead Squat (75/55)
Box Jump (24/20 in)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

WOD Pt. 1: Clean & Jerk: 10 Min to find 1RM & Team WOD Pt. 2: Partner Runs and Push Press & Solo WOD Pt. 2: Runs and Push Press

WOD Pt. 1: Clean & Jerk: 10 Min to find 1RM

Log your best Clean & Jerk 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

Solo WOD Pt. 2: Runs and Push Press

For time:
Run 400m
25 Push Press (95/65)
Backward Run 200m
20 Push Press
Run 400m
15 Push Press
Backward Run 200m

BTWB

Photo by @snoridgecrossfit

Results

24.3 Rx’d – CrossFit Games Open & 24.3 Scaled – CrossFit Games Open

24.3 Rx’d – CrossFit Games Open

For time:
5 rounds of:
10 Thrusters (95/65)
10 Chest-to-bar Pull-ups
— then —
Rest 1 min
— then —
5 rounds of:
7 Thrusters (135/95)
7 Bar Muscle-ups

Time cap: 15 minutes

BTWB

24.3 Scaled – CrossFit Games Open

For time:
5 rounds of:
10 Thrusters (65/45)
10 Jumping Chest-to-bar Pull-ups
— then —
Rest 1 min
— then —
5 rounds of:
7 Thrusters (95/65)
7 Pull-ups

Time cap: 15 minutes

BTWB

Photo by @snoridgecrossfit

SRCF Registered Athletes: 41

The Open is CLOSED! After 3 weeks we closed out the Open with a huge Friday Nights Lights compelte with a DJ (Thanks Spence!), food, drinks, and some epic performances. From first pull-ups to pregnant BMU to Reid’s blazing time to finish the entire workout it was a fun night to cheer and be done with this tough workout.

After all the scores are in it looks like we have 15 people advancing to the Individual and Age Group Quarterfinals in April!