Month: March 2017

Back Squat 3-3-3-3-3 & 4 RFT: Rows and Ground To Overheads

Back Squat 3-3-3-3-3

Back Squat 3-3-3-3-3

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

BTWB

4 RFT: Rows and Ground To Overheads

4 rounds for time of:
Row 300m
10 Ground To Overheads (95#/65#)
* Clean and Jerk or Power Snatch.

BTWB 

Photo by @robcwilson

Tomorrow is Open Workout 17.4 (below).  The WOD formerly known as 16.4 is back! It’s time for the annual Open repeat.  It is also St. Patrick’s Day! So wear green, bring your best handstand push-up and deadlift face, 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.

This will be an “engine” and shoulder test as well as ability to transition quickly between movements without wasting time. Expect to break up your deadlifts and wall balls into small, manageable sets with minimal rest rather than larger sets that require standing around. Use a belt if you are used to one. Alternate your grip on the barbell. If you are able to reach the wall then ensure your hips are off the wall and heels are over the line for each rep. Have your judge communicate the count when the rep is clean before you kick down or start the next one. Fast singles can save your shoulders rather than wasting reps and balancing on your head inverted.

Note: RX Smartgear HSPU mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground.
Workout 17.4/16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (use mats)
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Post rounds/reps completed to comments and/or submit your score as part of the 2017 Reebok CrossFit Games Open.
Workout Description & Scorecard

  • Use mats for Deadlift but you may drop from the top for THIS workout only
  • NO Oly plates allowed
  • The scaled version is with a 135#/95# Deadlift, 9 ft. target for both M/W and 20#/10#, and Hand Release Push-ups each round
  • For Masters 55 and Up the load is 185#/125#, 9 ft. target for both M/W and 20#/10#, and Push Press at 95#/65#
  • RX Smartgear HSPU mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground at the bottom of the HSPU.
  • Hands must stay in box with palms of hand inside lines; heels must touch over line with butt off wall at top
  • Must start locked out at top of HSPU (not head on floor) for 1st rep
  • Tie-breaker: At the end of each 55 reps, time should be marked by the judge. When you submit your score you must record the number of reps completed as well as the tie break time

Open Workout 17.4 Standards

Results

Results cont

Alt EMOM 10 mins: Touch And Go Deadlifts and Muscle-ups & FT: Deadlifts, Box Jumps and Air Squats

Alt EMOM 10 mins: Touch And Go Deadlifts and Muscle-ups

Every 1 min for 10 mins, alternating between:
3 Touch And Go Deadlifts, pick load
3 Muscle-ups

BTWB

FT: Deadlifts, Box Jumps and Air Squats

For time:
15 Deadlifts (185#/135#)
15 Box Jumps (24″/20″)
50 Air Squats
12 Deadlifts
12 Box Jumps
40 Air Squats
9 Deadlifts
9 Box Jumps
30 Air Squats
6 Deadlifts
6 Box Jumps
20 Air Squats
3 Deadlifts
3 Box Jumps
10 Air Squats

BTWB 

Photo by @robcwilson

Join us at 4:45pm in the lobby on Thursday to see what Dave Castro has in store for us in 17.4 this week. We can all learn our fates collectively and then start the freaking out process together.  On Friday night we will have informal St. Patty’s Day party time after all the suffering is over!

Live From The Update Studio: 17.3 Winners

Update Studio: Catching up With Tia-Clair Toomey

Results

Results cont

Power Clean 2-2-2-2-2 & 3 RFT: Hang Power Cleans, Lateral Burpees and Pull-ups

Power Clean 2-2-2-2-2

Power Clean 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.
*Touch and Go

BTWB

3 RFT: Hang Power Cleans, Lateral Burpees and Pull-ups

3 rounds for time of:
15 Hang Power Cleans (155#/105#)
15 Lateral Burpee (Over Barbell)
15 Pull-ups

BTWB  

Photo by @robcwilson

Results

Results cont

Open 17.3 Results Final

Bench Press 3-3-3-3 & AMRAP 7 mins w/ Buy-in: Dumbbell Thrusters, Toes-to-bars and Wall Balls

Bench Press 3-3-3-3

Bench Press 3-3-3-3

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

BTWB

AMRAP 7 mins w/ Buy-in: Dumbbell Thrusters, Toes-to-bars and Wall Balls

In 7 mins do:
20 Dumbbell Thrusters (50#/35#)
then in the remaining time, AMRAP of:
8 Toes-to-bars
12 Wall Balls (20#/14#)

BTWB  

Photo by @robcwilson

Everyone repeat after me: “Please no dumbbell thrusters Dave Castro, please no dumbbell thrusters Dave Castro, please no dumbbell thrusters Dave Castro…”

Tips for Learning Double-unders

Results

Results cont

Team WOD: AMRAP 20 mins: Double Unders, Front Squats and Push-Ups

Team WOD: AMRAP 20 mins: Double Unders, Front Squats and Push-Ups

As a Team of 2 Complete as many rounds as possible in 20 mins of:
40 Double Unders
30 Front Squats (95#/65#)
20 Hand Release Push-Ups

Alternate one works, one rests. Break up reps as you want in order.

BTWB  

Photo by @robcwilson

The Front Squat

How Does Alcohol Affect Your Athletic Performance? boxlifemagazine.com

Results

Results Open 17.3

Advanced RX: Lifting: 1 Squat Clean + 1 Front Squat + 1 Jerk & Chipper: Down and Back of Double Unders, Handstand Push-ups, and Front Squats

Advanced RX Class:

Lifting: 1 Squat Clean + 1 Front Squat + 1 Jerk

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
Complex

BTWB

Chipper: Down and Back of Double Unders, Handstand Push-ups, and Front Squats

For time:
100 Double Unders
15 Handstand Push-ups
15 Front Squats (135#/95#)
12 Handstand Push-ups
12 Front Squats
9 Handstand Push-ups
9 Front Squats
12 Handstand Push-ups
12 Front Squats
15 Handstand Push-ups
15 Front Squats
100 Double Unders

BTWB  

Photo by @robcwilson

Planning on ordering something from Rogue Fitness?  If you are then please click on the link at the bottom of our website to get to the Rogue page.  Any purchase you make will then get 1% given back to our gym! We use it once it adds up on equipment, chalk, etc.

17.3 Scores are due on Monday by 5PM PST!  Don’t miss the deadline.  If you still need to make it up then you have any daytime class on Monday with the last chance being the 4pm class but you will need to immediately post after you finish.

Results

Results Open 17.3

CrossFit Games Open 17.3

CrossFit Games Open 17.3

Prior to 8 mins, do:
3 rounds of:
6 Chest-to-bar Pull-ups
6 Squat Snatches (95#/65#)
— then —
3 rounds of:
7 Chest-to-bar Pull-ups
5 Squat Snatches (135#/95#)
* Prior to 12 mins, do:
3 rounds of:
8 Chest-to-bar Pull-ups
4 Squat Snatches (185#/135#)
* Prior to 16 mins, do:
3 rounds of:
9 Chest-to-bar Pull-ups
3 Squat Snatches (225#/155#)
* Prior to 20 mins, do:
3 rounds of:
10 Chest-to-bar Pull-ups
2 Squat Snatches (245#/175#)
* Prior to 24 mins, do:
3 rounds of:
11 Chest-to-bar Pull-ups
1 Squat Snatch (265#/185#)

* If all reps are completed, time cap extends by 4 mins
General rules:
1) Use mats under your bar for any lifts 95# and up
2) Athlete must complete all 72 reps in first 8 minute window to earn another 4 minutes for the next 3 round couplet
3) Once a 3 round section is complete under the time cap, you may continue onto the next section and can “bank” time
4) Another person may assist in loading the bar as needed
5) RX only: Power Snatch followed by Overhead Squat is a no rep; Athlete must continue moving below parallel in a smooth motion
6) C2B must make contact below collarbone
7) Tie Breaker time is completion time after each full 3 round section

BTWB

CrossFit Games Open 17.3 – Scaled

Prior to 8 mins, do:
3 rounds of:
6 Jumping Pull-ups
6 Squat Snatches (45#/35#)
— then —
3 rounds of:
7 Jumping Pull-ups
5 Squat Snatches (75#/55#)
* Prior to 12 mins, do:
3 rounds of:
8 Jumping Pull-ups
4 Squat Snatches (95#/65#)
* Prior to 16 mins, do:
3 rounds of:
9 Jumping Pull-ups
3 Squat Snatches (115#/75#)
* Prior to 20 mins, do:
3 rounds of:
10 Jumping Pull-ups
2 Squat Snatches (135#/95#)
* Prior to 24 mins, do:
3 rounds of:
11 Jumping Pull-ups
1 Squat Snatch (155#/105#)

* if all reps are completed, time cap extends by 4 mins
** Squat snatches or power snatches with overhead squats permitted
Guidance:
1) If you can RX C2B pull-ups, then complete as many 3 round couplets as you can within the time window. If the next couplet of snatches is over your max, then pick a heavier load and complete the time window you are in to finish out the WOD.
2) If the next Snatch load is too big of a jump then take a couple reps building to it at lower weights (even though those reps don’t count for your score)
3) If you are doing the Scaled version but have regular pull-ups then do the first 8 min window with jumping pull-ups but then switch to pull-ups for each 4 min window you earn

BTWB 

Photo by @robcwilson

Great energy tonight!  Next week for 17.4 plan to make it an after party! Bring drinks, grab some food truck chow next door and hang out after all the heats are done. Frank and Shay will be leading the dance party.

17.3 scores are due by Monday 5pm.  Submit them early. If you need to go then Monday hit a class prior to 5.

Fraser vs. Panchik vs. Sager Recap

Results

Results 17.3 – Registered 

SNORIDGE CROSSFIT