snoridgecf

Push Jerk 3-3-3-3-3 & 7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars

Push Jerk 3-3-3-3-3

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

BTWB

7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars

7 rounds for time of:
10 Kettlebell Swings (70#/53#)
10 Ring Dips
10 Toes-to-bars

BTWB

For the Win Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 15

Some of you are registered for the Open but are not showing under our team. Please read the instructions (on any of the past several posts) on how to request to join the SnoRidge CrossFit team after you register.

Results

Results cont

Alt EMOM 10 mins: Deadlifts and Double Unders & FT: Handstand Push-ups and Deadlifts

Alt EMOM 10 mins: Deadlifts and Double Unders

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
35 Double Unders

BTWB

FT: Handstand Push-ups and Deadlifts

For time:
10 Handstand Push-ups
30 Deadlifts (135#/95#)
20 Handstand Push-ups
20 Deadlifts (185#/135#)
30 Handstand Push-ups
10 Deadlifts (225#/155#)

Adjust load as you go.

BTWB

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 14

Schedule:
STAGE 1: THE OPEN
FIVE WEEKS | FEB. 23 – MARCH 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open feeds the Regional Qualifiers and then the Games.
Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and we will program the workout for the week every Friday for everyone to complete in class and submit their score online. Scores are due before 5 p.m. PT the following Monday. Each week you will complete the workout with a judge in your class, then swap and judge them, ensuring proper range of motion is met and good reps are counted.
Need to scale? No problem, the Open has a scaled option in addition to the prescribed workout. The scaled version will be programmed as well each Friday. Anyone registered for the Open that is unable to make it to class on a Friday to complete that week’s Open event must contact us in advanced to arrange a makeup and a judge. Make-ups will be Monday during AM classes (scores are due at 5pm).
Depending on the logistics required for each Open workout we will announce if we are doing class sign-ups on Friday’s. All registered athletes need a judge so that means you will help judge when you aren’t doing the WOD in your class. If you aren’t registered you don’t require a judge but you can help out by being a judge.
If you are going to attend Friday classes then you will be completing the Open WOD so you might as well register!
How to Register:
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update

Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.

Results

Results cont

Squat Snatch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Scale OnRamp newbies to Hang Power Snatch

BTWB

Squat Snatch 1-1-1-1-1 & AMRAP 9 mins w/ Buy-in: Rows and Squat Snatches

Squat Snatch 1-1-1-1-1

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

BTWB

AMRAP 9 mins w/ Buy-in: Rows and Squat Snatches

In 9 mins do:
Row 1000m
then in the remaining time, AMRAP of:
Squat Snatch (155#/105#)

BTWB

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 11

Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to https://games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update

Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.
Overhead Squat Therapy
Results
Results cont

Front Squat 3-3-3-3 & AMRAP 15 mins: Front Squats, Pull-ups and Box Jumps

Front Squat 3-3-3-3

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

BTWB

AMRAP 15 mins: Front Squats, Pull-ups and Box Jumps

Complete as many rounds as possible in 15 mins of:
5 Front Squats (135#/95#)
10 Pull-ups
15 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 10

Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.
Super easy and not complicated at all!

If you do this right the first time you have completed 17.0 and will earn a bonus of 1000 points towards your Open Score…

Patience, Time and Pull-Ups CrossFit Journal

Results

Results cont

Team WOD: Wall Ball (Partner), Bumper Plate Burpees, Power Clean & Jerks

As a Team of 2 complete for time:
50 Wall Ball (Partner) (20#/14#)
40 Bumper Plate Burpees (45#)
30 Power Clean & Jerks (115#/75#)
40 Wall Ball (Partner)
30 Bumper Plate Burpees
20 Power Clean & Jerks
30 Wall Ball (Partner)
20 Bumper Plate Burpees
10 Power Clean & Jerks

* One bar per team. Alternate WB throws back and forth. One bumper (45#) for burpees, open hips on top.
Post total time.

BTWB

Photo by @robcwilson

Get signed up for the Open now! Let’s grow the team. Make sure you select our affiliate when you register and join a team.

2017 CrossFit Judges Course

The course offers an introduction to the skills a judge will use during any CrossFit competition. It includes general information on competition rules, regulations and common movements. Once the movement modules have been reviewed, the aspiring judge will test their skills on the final exam.
Anyone who intends to manage an affiliate, judge an aspiring regional athlete, or review Open video submissions must take and pass the 2017 CrossFit Judges Course. It’s also required for the Online Qualifier, Regional and Games judges. It costs $10.

Results

Advanced RX: Team WOD: Team Linda

Advanced RX Class:

Team WOD: Team Linda

20-18-16-14-12-10-8-6-4-2 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Squat Clean, 0.75x bodyweight

Partner up and split reps as you go. Use three bars. If % BW is not similar then adjust weights for each person as needed.

BTWB

Photo by @robcwilson

Get signed up for the Open now! Let’s grow the team. Make sure you select our affiliate when you register and join a team.

2017 CrossFit Judges Course

Results

Back Squat 2-2-2-2-2 & FGB Style – Sumo Deadlift High-pulls, Push Press, AbMat Sit-ups and Row

Back Squat 2-2-2-2-2

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

BTWB

“Fight Gone Bad Style” – Sumo Deadlift High-pulls, Push Press, AbMat Sit-ups and Row

3 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
AbMat Sit-up
Row Calories
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson

The Registration page for the Open is now live! I’m signed up and the Gym Team is active so what are you waiting for?!?! Get to the Choppa and sign up with me (Arnold Voice)!

Make sure you select our affiliate and if it asks for a team use our affiliate name “SnoRidge CrossFit” as well. Let’s PR with over 60 people registered this year!

Results

Results cont

Lifting: 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance & 21-15-9: Power Snatches, Toes-to-bars and Runs

Lifting: 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance

Power Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set
*As a complex

BTWB

21-15-9: Power Snatches, Toes-to-bars and Runs

21-15-9 reps, for time of:
Power Snatch (95#/65#)
Toes-to-bar
Run 200m

BTWB

Photo by @robcwilson

Results

Results cont

Muscle-ups or Strict Pull-ups: 3x Max Rep & 4 RFT: Double Unders, Burpee Box Jumps and Kettlebell Swings

Muscle-ups or Strict Pull-ups: 3x Max Rep

Muscle-ups or Strict Pull-ups 3x Max Rep

Rest as needed between sets

BTWB

4 RFT: Double Unders, Burpee Box Jumps and Kettlebell Swings

4 rounds for time of:
50 Double Unders
10 Burpee Box Jumps (24″/20″)
15 Kettlebell Swings (70#/53#)

BTWB

Photo by @robcwilson

Some progressions to practice regularly to build towards strict pull-ups: Bar Hangs, Ring Rows, Negative or Eccentric Pull-ups, Assisted Pull-up. Use them all.

Conquering Your First Strict Pull-up

THE OPEN BEGINS FEBRUARY 23.

Pull-Up Virtuosity: Part 1

Results

Results cont