Author: joewils

Strict Pull-ups: 3×10 & FT: Rows and Power Snatch Chipper

Strict Pull-ups: 3×10

Strict Pull-ups 3×10

Rest as needed between sets.
* 3 sets of 10 strict PU or scale to a number you can do for all three sets or complete 3 x 10 supine ring rows.

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FT: Rows and Power Snatch Chipper

For time:
Row 500m
25 Power Snatches (75#/55#)
Row 400m
20 Power Snatches
Row 300m
15 Power Snatches
Row 200m
10 Power Snatches
Row 100m
5 Power Snatches

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Photo by @robcwilson

Wodapalooza is underway and after Day 1 the leaders are:

  • Elite Men – Patrick Vellner
  • Elite Women – Tia Clair Toomey (with Kristin Holte right behind her)
  • Elite Teams – CrossFit Mayhem…. wait, no it’s Team ROMWOD/WIT made up of four prior Games athletes Alec Smith, Jess Griffith, Cody Mooney, and Jamie Greene.  Mayhem Freedom is way down in a tie for 6th after a pretty poor day 1 (there are only 13 teams competing).

Kristin Holte Leads Wodapalooza After Event 2
Results
Results cont

Deadlift 5-5-5 & FT: Hang Power Cleans, Ring Dips and Rope Climbs

Deadlift 5-5-5

Deadlift 5-5-5

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

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Snoridge CrossFit_Rope ClimbsFT: Hang Power Cleans, Ring Dips and Rope Climbs

For time:
30 Hang Power Cleans (115#/75#)
15 Ring Dips
3 Rope Climbs, 15 ft
— then —
2 rounds of:
20 Hang Power Cleans
10 Ring Dips
2 Rope Climbs, 15 ft
— then —
3 rounds of:
10 Hang Power Cleans
5 Ring Dips
1 Rope Climb, 15 ft

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Photo by @robcwilson

Inside the Leaderboard: Making Regionals

Results

Results cont

CrossFit Games Open 14.5 / 16.5

CrossFit Games Open 14.5 / 16.5

Workout 16.5 / Workout 14.5 
“Thrusters Suck and Buck Furpees”
21-18-15-12-9-6-3 reps for time of:
Thrusters (95#/65#)
Burpees (Bar Facing)
Post time to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.

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SnoRidge CrossFit_Open 16_5
Photo by @robcwilson
Make-ups for 16.5 are Saturday at 10:30am or any of the Monday classes prior to 5pm PST.  Submit your scores!
The slugfest is over and the Open is almost closed for everyone. Starting next week the 6am class schedule will shift to Mon/Tues/Wed/Thurs class times and no early Friday class.
Update Show: 16.5 Live Open Announcement Recap
Results
Results Open WOD 16.5 Registered Athletes

Shoulder Press 3-3-3-3-3 & Chipper: Walking Lunges, Ball Slams, Box Jumps and 4 more

Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3

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

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SnoRidge CrossFit_Box JumpChipper: Walking Lunges, Ball Slams, Box Jumps and 4 more

For time:
100 Walking Lunges
75 Ball Slams (30#/20#)
50 Box Jumps (24″/20″)
25 Pull-ups
50 Push Press (45#/33#)
75 AbMat Sit-ups
100 Air Squats

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Photo by @robcwilson

The site is finally back up!  Thanks to Joe for the assist in getting WordPress to fix our site.

The video below is a good perspective on the Open.  Why do I push everyone to sign up?  Watch Coach Glassman in this video talk about the Open and that is why. This event is our gym’s Games.  Our Friday Night Lights wouldn’t come close to being as fun if no one signed up.  Participating in the Open is different and more meaningful than just showing up for the workout. Don’t just show up. Be a part of the process. There is actually no reason not to (short of being injured).

Our current athlete count is 22.  I know there are over 20 more should be signed up.  Don’t wait.  When you register make sure you select our Affiliate so you can be on the team.

“Open to the World” with Coach Glassman – [video]

Results

Results cont

Every 1 min for 10 mins: Power Cleans and Squat Cleans & CrossFit Games Open 13.4

Every 1 min for 10 mins: Power Cleans and Squat Cleans

Every 1 min for 10 mins do:
1 Power Clean
1 Squat Clean

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SnoRidge CrossFit_Assault BikeCrossFit Games Open 13.4

As many reps in 7 mins as you can of:
3 Clean & Jerks (135#/95#)
3 Toes To Bars
6 Clean & Jerks
6 Toes To Bars
9 Clean & Jerks
9 Toes To Bars
12 Clean & Jerks
12 Toes To Bars
15 Clean & Jerks
15 Toes To Bars
18 Clean & Jerks
18 Toes To Bars

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

BTWB 

Photo by @robcwilson

Results

Results cont

Front Squat 3-3-3-3-3 & 7 RFT: Medicine Ball Cleans, Pull-ups and Push-ups

SnoRidge CrossFit_MB CleansFront Squat 3-3-3-3-3

Front Squat 3-3-3-3-3

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

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7 RFT: Medicine Ball Cleans, Pull-ups and Push-ups

7 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
10 Pull-ups
10 Push-ups

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Photo by @robcwilson

Results

Results cont

Muscle-up Practice & FT: Muscle-ups, Box Jump Overs and Rows & 3 RFT: Banded Good Mornings and Hollow Rocks

SnoRidge CrossFit _Muscle upMuscle-up Practice

Practice muscle-ups

Scale to false grip pull-ups, ring dips, or MU progression/practice.

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FT: Muscle-ups, Box Jump Overs and Rows

For time:
10 Muscle-ups
30 Box Jump Overs (24″/20″)
1000m Row
5 Muscle-ups
15 Box Jump Overs
500m Row

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3 RFT: Banded Good Mornings and Hollow Rocks

3 rounds for time of:
20 Banded Good Mornings
20 Hollow Rocks
*Use Green (M) / Blue (W) for banded GM

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Photo by @robcwilson

Results

Results cont

Every 1 min for 10 mins: Power Cleans, Hang Squat Cleans and Front Squats & Row 2 km TT

Every 1 min for 10 mins: Power Cleans, Hang Squat Cleans and Front Squats

Every 1 min for 10 mins do:
1 Power Clean, pick load
1 Hang Squat Clean, pick load
1 Front Squat, pick load
Team up. EMOM both partners will complete this complex. One goes in first 30 sec., other partner goes in second 30 sec.

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Row 2 km TT

Row 2 km

This is an all out effort for time.

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Overhead Squat 5-5-5 & AMRAP 20 mins: Pull Up (Chest To Bar)s, Ring Dips and Overhead Squats

Overhead Squat 5-5-5

Overhead Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
From the rack, 15 min. max

BTWB

AMRAP 20 mins: Pull Up (Chest To Bar)s, Ring Dips and Overhead Squats

Complete as many rounds as possible in 20 mins of:
5 Pull Up (Chest To Bar)s
10 Ring Dips
15 Overhead Squats, 95 lbs
For OnRamp grads: scale to 15 min. and sub ring row, push ups.

BTWB

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