Month: March 2017

Hang Power Snatch : 1RM & 5 RFT: Rows, Kettlebell Swings and Runs

Hang Power Snatch : 1RM

Find your Hang Power Snatch 1 Rep Max

BTWB

5 RFT: Rows, Kettlebell Swings and Runs

5 rounds for time of:
Row 250m
15 Kettlebell Swings (70#/53#)
Run 200m

BTWB 

Photo by @robcwilson

Tomorrow is Open Workout 17.5 (below)

The color of the day is blue, so wear a blue top and get ready to party after Friday Night Lights tomorrow night. Come to any class and you will get the WOD done. When you arrive please check in with the coach to be assigned a wave. Start warming up in time for your wave. We will not be running many waves as this one is for time with a 40 minute time cap. Be prepared to go!

Workout Description & Scorecard
Nicole Carroll’s Tips for Open Workout 17.5
Open Workout 17.5 Standards
General rules:

  • Use mats under your bar for any lifts at 95#
  • This WOD is for time with a 40 minute time cap; no tie breakers

Standards are straightforward:

  • Thrusters are hip crease below top of knee (no butt ball allowed) with lockout at the top and open hips/knees and arms extended
  • DU only counts when rope passes twice beneath the feet
  • Scaled version is 65#/45# and single-unders

Results
Results cont

Lifting: Bench Press and Rope Climbs & 2 RFT: AbMat Sit-ups, Rows, Push-Ups, and Toes-to-Bar

Lifting: Bench Press and Rope Climbs

Bench Press 4-4-2-2-1, using heaviest weight per set
Rope Climb 5×1 at 1x bodyweight
Alternate bench with 1 rope climb in between sets. Scale to 2 strict pull-ups or practice foot lock if you have pull-ups.

BTWB

2 RFT: AbMat Sit-ups, Rows, Push-Ups, and Toes-to-Bar

2 rounds for time of:
40 AbMat Sit-ups
Row 500m
30 Hand Release Push-Ups
Row 250m
20 Toes-to-bars

BTWB  

Photo by @robcwilson

Join us in the lobby Thursday afternoon at 4:45pm for the 17.5 announcement. Pray for no thrusters!

Last week was a sea of green for Friday and St. Patty’s Day. This Friday for 17.5 let’s make it a sea of blue.  Wear a blue top if you have one!

Results

Results cont

Push Jerk 3-3-3 & 21-15-9: Handstand Push-ups, Box Jump Overs and Front Squats

Push Jerk 3-3-3

Push Jerk 3-3-3

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

BTWB

21-15-9: Handstand Push-ups, Box Jump Overs and Front Squats

21-15-9 reps, for time of:
Handstand Push-up
Box Jump Over (24″/20″)
Front Squat (95#/65#)

BTWB 

Photo by @robcwilson

Last week was a sea of green for Friday and St. Patty’s Day. This Friday for 17.5 let’s make it a sea of blue.  Wear a blue top if you have one!

Who Took 17.4?

Results

Results cont

Lifting: 1 Squat Snatch + 1 Overhead Squat & 3 RFT: Runs, Overhead Squats and Chest-to-bar Pull-ups

Lifting: 1 Squat Snatch + 1 Overhead Squat

Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Complex 1+1. Use mats.

BTWB

3 RFT: Runs, Overhead Squats and Chest-to-bar Pull-ups

3 rounds for time of:
Run 400m
21 Overhead Squats (75#/55#)
12 Chest-to-bar Pull-ups

BTWB  

17.4 Photos by @robcwilson

These pics by Rob really sum up the Open for me. Coaching, cheering, working your butt off, and then partying is what makes our “Friday Night Lights” so fun.  This week stick around after 17.5 on Friday night; bring drinks, grub and just hang out to close out the Open. We will have “Fittest On Earth: A Decade of Fitness” playing on the TV in the lobby and the “Fittest On Earth: *Only In SnoRidge CrossFit” playing out in the gym.

Join us in the lobby Thursday afternoon at 4:45pm for the 17.5 announcement. Pray for no thrusters!

Catching Up With Katrin Davidsdottir

Proud of What Your Body Can Do

Results

Results cont

Team WOD: Double Unders, Overhead Walking Lunges, Power Cleans and Ring Dips

Team WOD: Double Unders, Overhead Walking Lunges, Power Cleans and Ring Dips

As a team of 2 complete for time:
200 Double Unders
150 Overhead Walking Lunge With Plates (45#/25#)
100 Power Cleans (115#/75#)
50 Ring Dips

* Partners split up work. One works, one rests. One bar and plate.

BTWB  

Photo by @robcwilson

Submit your 17.4 scores! Don’t forget to add your row tie-break time and be sure to double-check everything before hitting submit.

If you need to make up the Open WOD then you have any AM class and the 4pm class on Monday at the latest.

Results 17.4 Registered Athletes

Results

Advanced RX: Front Squat 5-4-3-2-1 & Pt. 1: AMRAP 7 mins: Power Cleans and Ring Dips & Pt. 2: AMRAP 7 mins: Double Unders and Kettlebell Overhead Walking Lunges

Advanced RX Class:

Front Squat 5-4-3-2-1

Front Squat 5-4-3-2-1

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

BTWB

Pt. 1: AMRAP 7 mins: Power Cleans and Ring Dips

Complete as many rounds as possible in 7 mins of:
7 Power Cleans (155#/105#)
7 Ring Dips

Rest 3 min. between AMRAP’s

BTWB

Pt. 2: AMRAP 7 mins: Double Unders and Kettlebell Overhead Walking Lunges

Complete as many rounds as possible in 7 mins of:
35 Double Unders
20 Ft. Kettlebell Overhead Walking Lunge (Pick load, both hands)

BTWB  

Photo by @robcwilson

Submit your 17.4 scores! Don’t forget to add your row tie-break time and be sure to double-check everything before hitting submit.

If you need to make up the Open WOD then you have any AM class and the 4pm class on Monday at the latest.

Results 17.4 Registered Athletes

Results

CrossFit Games Open 16.4 / 17.4

CrossFit Games Open 16.4 / 17.4

As many reps as possible in 13 mins of:
55 Deadlifts, 225/155 lbs
55 Wall Balls, 20/14 lbs, 10/9 ft
55 Row Calories
55 Handstand Push-ups

If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.
Note: RX mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground.
Use mats for Deadlift but you may drop from the top for THIS workout only.
NO Oly plates allowed
Tie-breaker: At the end of each 55 reps, time should be marked by the judge.
HSPU standards are on board. Hands must stay in box, heels must touch over line with butt off wall at top. Must start at top of HSPU (not head on floor) for 1st rep.

BTWB

CrossFit Games Open 16.4 / 17.4 & CrossFit Games Open 16.4 / 17.4 – Scaled

CrossFit Games Open 16.4 / 17.4

Workout 17.4

As many reps as possible in 13 mins of:
55 Deadlifts (225#/155#)
55 Wall Balls (20#/14#) (10/9 ft)
55 Row Calories
55 Handstand Push-ups

If 55 handstand push-ups are completed, the athlete will first run all over the gym giving high five’s and slapping butts.  Then the athlete may move back to the barbell and begin another round.

BTWB

CrossFit Games Open 16.4 / 17.4 – Scaled

As many reps as possible in 13 mins of:
55 Deadlifts (135#/95#)
55 Wall Balls (20#/14#) (9 ft for both M and F)
55 Row Calories
55 Hand Release Push-ups

If 55 hand release push-ups are completed, the athlete may move back to the barbell and begin another round.

BTWB 

Photo by @robcwilson

Submit your scores! Don’t forget to add your row tie-break time and be sure to double-check everything before hitting submit.

If you need to make up the Open WOD then you have any AM class and the 4pm class on Monday at the latest.

Last night was awesome energy and a fun after party! We saw a ton of PR’s compared to last year with 17.4/16.4 with a slightly changed HSPU standard.  Thanks to those who brought some food and drink to share. Next Friday we will repeat so plan to stick around!

Fittest On Earth: A Decade of Fitness Documentary Now Available

Results

Results 17.4 Registered Athletes

Compare to 16.4 Results

Results Open WOD 16.4

SNORIDGE CROSSFIT