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Lifting: 1 Push Jerk + 1 Split Jerk & Chipper: Row Calories, Toes-to-bars, Push Jerks and Box Jump Overs

Lifting: 1 Push Jerk + 1 Split Jerk

Push Jerk 1-1-1-1-1, using heaviest weight per set
Split Jerk 1-1-1-1-1, using heaviest weight per set
Complex 1 push +1 jerk

BTWB

Chipper: Row Calories, Toes-to-bars, Push Jerks and Box Jump Overs

For time:
35 Row Calories
35 Toes-to-bars
35 Push Jerks (115#/75#)
35 Box Jump Overs (24″/20″)

BTWB

“17.5 After Party” Photo by @robcwilson

After Wednesday we will know for sure if Eva has made the cut for the Online Qualifier for the 16-17 Teenage Girls division for the next step in the Games. The top 200 advance with their Open placing counting as one WOD (Open final standing = points for WOD “1”). This is the “Regionals” for the Teens and Masters. She is currently 133rd in the world out of around 2,100 girls. Cross your fingers!

Oh and click on the Online Qualifier link above and check out who is in the picture flipping the tire with Kira!

Open 17.5 Final Results

Results

Results cont

Weighted Pull Up 3-3-3-3-3 & FT: Pull-ups, Air Squats and Power Snatches

Weighted Pull Up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

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

BTWB

FT: Pull-ups, Air Squats and Power Snatches

For time:
20 Pull-ups
50 Air Squats
20 Power Snatches (75#/55#)
16 Pull-ups
40 Air Squats
16 Power Snatches
12 Pull-ups
30 Air Squats
12 Power Snatches
8 Pull-ups
20 Air Squats
8 Power Snatches
4 Pull-ups
10 Air Squats
4 Power Snatches

BTWB

The Open is over!

Now get out of here! #roperage

Photos by @robcwilson

2017 Regional Tickets Available!

Results

Results cont

FT: Row Buy-in: 3x Push Press, Deadlifts and Muscle-ups & Team WOD: FT: Row Buy-In: 3x Push Jerks, Deadlifts and Muscle-ups

FT: Row Buy-in: 3x Push Press, Deadlifts and Muscle-ups

For time:
Row, 1000 m
— then —
3 rounds of:
15 Push Press, 115/75 lbs
12 Deadlifts, 225/155 lbs
9 Muscle-ups

BTWB

Team WOD: FT: Row Buy-In: 3x Push Jerks, Deadlifts and Muscle-ups

For time:
Row, 2000 m
— then —
3 rounds of:
30 Push Jerks, 115/75 lbs
24 Deadlifts, 225/155 lbs
18 Muscle-ups
Perform as a team, one works, one rests.

BTWB

Team WOD: AMRAP 16 mins w/ Buy-in: Burpees, Deadlifts, Shoulder-to-Overheads and Sprints

As a Team of 2 in 16 min complete the following AMRAP:
100 Burpees
then in the remaining time, AMRAP of:
5 Deadlifts (185#/135#)
5 Shoulder-to-Overheads (115#/75#)
Sprint 100m

*Complete 100 burpees as a team (one works/one rests) then in the remaining time alternate full rounds with your partner (one work while one rests). Two bars per team.

BTWB

Photo by @robcwilson

Starting next week the 6am class schedule will shift back to Mon/Tues/Wed/Thurs class times and no early Friday class.

Results

Results 17.5 Registered Athletes

Advanced RX: FT: Row Buy-in: 3x Push Press, Deadlifts and Muscle-ups

Advanced RX Class:

FT: Row Buy-in: 3x Push Press, Deadlifts and Muscle-ups

For time:
Row 1000m
— then —
3 rounds of:
15 Push Press (115#/75#)
12 Deadlifts (225#/155#)
9 Muscle-ups

Or complete as a Team of 2 and double the Row and Reps.

BTWB

Photo by @robcwilson

Happy 40th Brian K.!

Starting next week the 6am class schedule will shift back to Mon/Tues/Wed/Thurs class times and no early Friday class.

Results

Results 17.5 Registered Athletes

CrossFit Games Open 17.5 & CrossFit Games Open 17.5 – Scaled

CrossFit Games Open 17.5

10 rounds for time of:
9 Thrusters (95#/65#)
35 Double Unders

* time cap: 40 minutes
Standards:
– 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

BTWB

CrossFit Games Open 17.5 – Scaled

10 rounds for time of:
9 Thrusters (65#/45#)
35 Single-unders

* time cap: 40 minutes

BTWB

Photo by @robcwilson

The end of the Open is upon us. For those who have yet to finish you have Monday before 5PST to get it done at any class. Don’t forget to submit your scores!

This lung burner is a test of your cardio, double under efficiency, and positive mindset. For me it was a test I failed in all three categories! Either way another “fun” Open has come to an end.

Going forward I plan to make some programming additions to include versions of the longer Open WOD’s that either are in shorter AMRAP’s, slightly different rep schemes, movement swaps, earned time, or rounds for time formats. I also want to run a weekly summer SRCF Open with random Open WOD’s (from all the past Opens) programmed during the week for 5 weeks. This will help increase our capacity and endurance and familiarity with the Open.

Starting next week the 6am class schedule will shift back to Mon/Tues/Wed/Thurs class times and no early Friday class.

Workout Description & Scorecard
17.5 Live Announcement Recap
Results
Results 17.5 Registered Athletes

Hang Power Snatch : 1RM

Find your Hang Power Snatch 1 Rep Max.
Use mats

BTWB

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

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