Author: snoridgecf

Lifting: DB Bench Press and DB Bent Over Rows & Alt EMOM 20 mins: Double Unders, Wall Walks, Row Cal, and Handstand Push-ups

Lifting: DB Bench Press and DB Bent Over Rows

Dumbbell Bench Press 10-10-10, using heaviest weight per set
Double Dumbbell Bent Over Row 10-10-10, using heaviest weight per set

BTWB

Alt EMOM 20 mins: Double Unders, Wall Walks, Row Cal, and Handstand Push-ups

Every 1 min for 20 mins, alternating between:
30 Double Unders
3 Wall Walks
12/10 Row Calories
9 Handstand Push-ups

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Back Squat 10RM & 4 RF-ME / 1 min Stations: Toes-to-bars, Box Jump Overs, and Alt DB Snatches & Quarterfinals Athletes: Alt EMOM 8 mins: Assault Cal and Crossovers

Back Squat 10RM

Log your best Back Squat 10 rep max lift.

Only log the heaviest 10 rep, do not include sets prior to it.

BTWB

4 RF-ME / 1 min Stations: Toes-to-bars, Box Jump Overs, and Alt DB Snatches

4 rounds, 1 min per station, for max reps of:
Toes-to-bar
Box Jump Over (24/20 in)
Alternating Dumbbell Snatch (50/35)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Quarterfinals Athletes: Alt EMOM 8 mins: Assault Cal and Crossovers

Every 1 min for 8 mins, alternating between:
10 Assault Bike Calories
25 Crossover Single Unders

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Team or Solo WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-ups & Team or Solo WOD: Pt. 2: Pull-ups, Dumbbell Goblet Squats and Double Unders

Team or Solo WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-ups

Complete as many rounds as possible in 12 mins of:
8 One Arm Dumbbell Snatch (Alternating) (50#/35#)
10 Hand Release Push-Ups
12 AbMat Sit-ups

BTWB

Team or Solo WOD: Pt. 2: Pull-ups, Dumbbell Goblet Squats and Double Unders

Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Dumbbell Goblet Squats (50#/35#)
15 Double Unders

BTWB

Photo by @snoridgecrossfit

Results

EMOM for 8 mins: Hang Power Clean & AMReps 12 mins: Ring Dips, Burpees, and Hang Power Cleans

EMOM for 8 mins: Hang Power Clean

1 Hang Power Clean, pick load

Every 1 min for 8 mins.

BTWB

AMReps 12 mins: Ring Dips, Burpees, and Hang Power Cleans

As many reps as possible in 12 mins of:
2 Ring Dips
2 Burpees
5 Hang Power Cleans (185#/125#)
4 Ring Dips
4 Burpees
5 Hang Power Cleans
6 Ring Dips
6 Burpees
5 Hang Power Cleans
…
Continue adding 2 Ring Dip and Burpee reps until time expires.

BTWB

Photo by @snoridgecrossfit

Results

E2MOM for 12 mins: Strict Handstand Push-ups and Deadlifts & AMReps 7 mins: Wall Balls and Deadlifts & Quarterfinals Athletes: 4x RFT: Assault Bike and HS Walk

E2MOM for 12 mins: Strict Handstand Push-ups and Deadlifts

Every 2 mins for 12 mins do:
4 Strict Handstand Push-ups
4 Deadlifts, pick load

BTWB

AMReps 7 mins: Wall Balls and Deadlifts

As many reps as possible in 7 mins of:
Wall Ball, 20/14 lbs

Every 1 min complete:
5 Deadlifts (225/155)

BTWB

Quarterfinals Athletes: 4x RFT: Assault Bike and HS Walk

4 rounds, each round for time, of:
10 Assault Bike (Calories)
Handstand Walk, 25 ft

Rest 2 mins between each round.

BTWB

Photo by @snoridgecrossfit

Results

Pt. 1: 50-40-30-20-10: Double Unders, Walking Lunges and Sit-ups & Pt. 2: EMOM for 6 mins: Squat Clean & Quarterfinals Athletes: GHD Practice

Pt. 1: 50-40-30-20-10: Double Unders, Walking Lunges and Sit-ups

50-40-30-20-10 reps, for time of:
Double Under
Walking Lunge
AbMat Sit-up

BTWB

Pt. 2: EMOM for 6 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 6 mins.

BTWB

Quarterfinals Athletes: GHD Practice

3 rounds for quality of:
10 GHD Sit-ups
10 GHD Hip Extensions

BTWB

Photo by @snoridgecrossfit

After all the scores are in it we have 15 people advancing to the Individual and Age Group Quarterfinals in April (4/17-4/22)! Congrats to all who earned the next stage of the competition. Registration will open 4/1 so check your email for official instructions from CrossFit.

Quarterfinals Overview

The Open Report: Week 9 — The Highlights

Results

Results cont

2 Push Press + Push Jerk 1-1-1-1 & Opt. 1: AMRAP 20 mins: Run and Muscle-ups & Opt. 2: Nicole

2 Push Press + Push Jerk 1-1-1-1

2 Push Press + Push Jerk 1-1-1-1

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

BTWB

Opt. 1: AMRAP 20 mins: Run and Muscle-ups

Complete as many rounds as possible in 20 mins of:
Run 400m
7 Muscle-ups

BTWB

Opt. 2: Nicole

Complete as many rounds as possible in 20 mins of:
Run 400m
max rep Pull-ups

BTWB

Photo by @snoridgecrossfit

Results

Overhead Squat 2-2-2-2 & 25-20-15-10-5: Run, Overhead Squats, and Box Jumps

Overhead Squat 2-2-2-2

Overhead Squat 2-2-2-2

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

BTWB

25-20-15-10-5: Run, Overhead Squats, and Box Jumps

25-20-15-10-5 reps, for time of:
Run 200m
Overhead Squat (75/55)
Box Jump (24/20 in)

BTWB

Photo by @snoridgecrossfit

Results

Results cont

WOD Pt. 1: Clean & Jerk: 10 Min to find 1RM & Team WOD Pt. 2: Partner Runs and Push Press & Solo WOD Pt. 2: Runs and Push Press

WOD Pt. 1: Clean & Jerk: 10 Min to find 1RM

Log your best Clean & Jerk 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

Team WOD Pt. 2: Partner Runs and Push Press

For time:
Partner Run, 400m
50 Push Press (95/65)
Run (Backwards), 200m
40 Push Press
Partner Run, 400m
30 Push Press
Run (Backwards), 200m

BTWB

Solo WOD Pt. 2: Runs and Push Press

For time:
Run 400m
25 Push Press (95/65)
Backward Run 200m
20 Push Press
Run 400m
15 Push Press
Backward Run 200m

BTWB

Photo by @snoridgecrossfit

Results

24.3 Rx’d – CrossFit Games Open & 24.3 Scaled – CrossFit Games Open

24.3 Rx’d – CrossFit Games Open

For time:
5 rounds of:
10 Thrusters (95/65)
10 Chest-to-bar Pull-ups
— then —
Rest 1 min
— then —
5 rounds of:
7 Thrusters (135/95)
7 Bar Muscle-ups

Time cap: 15 minutes

BTWB

24.3 Scaled – CrossFit Games Open

For time:
5 rounds of:
10 Thrusters (65/45)
10 Jumping Chest-to-bar Pull-ups
— then —
Rest 1 min
— then —
5 rounds of:
7 Thrusters (95/65)
7 Pull-ups

Time cap: 15 minutes

BTWB

Photo by @snoridgecrossfit

SRCF Registered Athletes: 41

The Open is CLOSED! After 3 weeks we closed out the Open with a huge Friday Nights Lights compelte with a DJ (Thanks Spence!), food, drinks, and some epic performances. From first pull-ups to pregnant BMU to Reid’s blazing time to finish the entire workout it was a fun night to cheer and be done with this tough workout.

After all the scores are in it looks like we have 15 people advancing to the Individual and Age Group Quarterfinals in April!

Results

24.3 Registered Athlete Results