Author: snoridgecf

Back Squat 5-4-3-2-1 & 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans, Burpees and Ring Dips

SnoRidge CrossFit_DipBack Squat 5-4-3-2-1

Back Squat 5-4-3-2-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Hang Power Cleans, Burpees and Ring Dips

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean (135#/95#)
Burpee
Ring Dip

BTWB 

Photo by @robcwilson

Update Show: Sam Briggs Wins 16.3

Attention winners: Claim your prize!

This week’s 16.3 Open Winners:

Men’s:

  • Reid…Yawn…Again… (RX score 103)
  • Keith (Scaled score 115)

Women’s:

  • Eva (RX score 49)
  • Erin (Scaled score 89)

16.2 Open Winners:

Men’s:

  • Reid (RX score 253)
  • Taylor (Scaled score 258)

Women’s:

  • Jessika (RX score 254)
  • Alison W. (Scaled score 259)

16.1 Open Winners:
Men’s:

  • Reid (RX score 239)
  • Keith and Taylor (Scaled with a tie of 208)

Women’s:

  • Christine (RX score 192)
  • Erin (Scaled score 197)

* Each winner will receive their choice of a $15 FitAid credit, a $15 Starbucks card, or a $15 SFH credit.

SRCF Women’s Leaderboard

SRCF Men’s Leaderboard

Results

Results cont

Team WOD: AMRAP Repeat

SnoRidge CF_Bar MUTeam WOD: AMRAP Repeat

Teams of 2 Complete 2 cycles:
AMRAP in 8 mins of:
40 Wall Ball (Partner) (20#/14#)
20 Box Jump Overs (24″/20″)
50 Push-up (hand release)
20 Power Cleans (135#/95#)

*Rest 1 min between each cycle.
For each cycle restart the AMRAP.
**One works while one rests.

BTWB 

Photo of THE @robcwilson by @agw822

Submit your 16.3 score!

Congrats to all of those who got their first bar muscle-ups (and Struggle-ups)!

Monday is the last opportunity for those who have not yet completed 16.3.  Make-ups at 6am, 8:30am, 9:30am, 11:30am and 4pm.

“Hoover-Ball: A President’s Game Becomes A CrossFit Sensation,” NPR.

Results

Results Open WOD 16.3

Advanced RX: Clean & Jerk 1-1-1 & FT: Box Jump Overs and Clean & Jerks

SnoRidge CF_First BMUAdvanced RX Class:

Clean & Jerk 1-1-1

Clean & Jerk 1-1-1

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

BTWB

FT: Box Jump Overs and Clean & Jerks

For time:
SnoRidge CF_16_3BMU18 Box Jump Overs (24″/20″)
6 Clean & Jerks (205#/125#)
15 Box Jump Overs
5 Clean & Jerks
12 Box Jump Overs
4 Clean & Jerks
9 Box Jump Overs
3 Clean & Jerks
6 Box Jump Overs
2 Clean & Jerks
3 Box Jump Overs
1 Clean & Jerk

BTWB 

Photos of 16.3 by @robcwilson

SnoRidge CF_BarMU_FirstSubmit your 16.3 score!

Monday is the last opportunity for those who have not yet completed 16.3.  Make-ups at 6am, 8:30am, 9:30am, 11:30am and 4pm.

Ro VS. Boz: Open Workout 16.3

Results

Results Open WOD 16.3

CrossFit Games Open 16.3

SnoRidge CrossFit_Power SnatchesCrossFit Games Open 16.3

Complete as many rounds as possible in 7 mins of:
10 Power Snatches (75#/55#)
3 Bar Muscle-ups

Tie-breaker: At the end of each set of 3 Bar Muscle-ups, time should be marked by the judge.

BTWB 

Photo by @robcwilson

Submit your results before Monday at 5PM PST! Registered athletes: If you still need to complete 16.3 you have Saturday at 11am or any of the Monday AM classes and the 4PM class for make-up opportunities.

Update Show: 16.3 Live Open Announcement Recap

Results

Results Open 16.3 Registered Athletes

12 Minutes of Skill Work & 3 RFT: Walking Lunges, AbMat Sit-ups and Push Press

12 Minutes of Skill Work

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.

BTWB

SnoRidge CrossFit_Push Press3 RFT: Walking Lunges, AbMat Sit-ups and Push Press

3 rounds for time of:
50 Walking Lunges
40 AbMat Sit-ups
30 Push Press (95#/65#)

BTWB 

Photo by @robcwilson

Tomorrow is Open Workout 16.3.

Below is the workout for tomorrow’s Friday Night Lights! Come to any class and you will get the WOD done.

  • The scaled version is 10 Power Snatch with a 45#/35# barbell and 5 Jumping Chest-to-Bar Pull-ups each round.
  • If you can RX the weight (75#/55#) but cannot do Bar Muscle-ups then you will sub 5 Chest-to-Bar Pull-ups each round. Your score will be no more than 10 Power Snatches RX.
  • If you cannot RX the weight then you will perform the scaled WOD.
  • Tie-breaker: At the end of each set of 3 Bar Muscle-ups, 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.

This will be a grip test and a lung burner. Expect this mash-up of “Randy” the Hero WOD with bar muscle-ups to quickly tax the arms and shoulders. Use the hook grip and mix your grip width on the barbell to save your shoulders. Wear grips and don’t over chalk on the bar muscle-ups.
Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.
Download a PDF of the workout description and scorecard
Results
Results cont

Bench Press : 5 Rep Max & Row : 8x 250m

SnoRidge CrossFit_Reid and JulesBench Press : 5 Rep Max

Find your Bench Press 5 Rep Max.

BTWB

Row : 8x 250m

Each for time:
Row: 8x 250m

Rest as needed between efforts.

BTWB 

Jules and Reid are so excited for the 16.3 Open WOD announcement tomorrow! Join them in the lobby at 5PM Thursday for the live announcement to see what Dave Castro and CrossFit HQ have in store for us on Friday!

Photo and Fathead by @robcwilson

Tommy’s Week 2 Report Card

Update Show: Women’s Leaderboard After 16.2

Update Show: Men’s Leaderboard After 16.2

Results

Results cont

Overhead Squat 3-3-3 & Chipper: Rows, Handstand Push-ups, Overhead Squats, Pull-ups and Double Unders

SnoRidge CrossFit_TimeOverhead Squat 3-3-3

Overhead Squat 3-3-3

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

BTWB

Chipper: Rows, Handstand Push-ups, Overhead Squats, Pull-ups and Double Unders

For time:
Row 1000m
20 Handstand Push-ups
30 Overhead Squats (115#/75#)
40 Pull-ups
50 Double Unders

BTWB 

Photo by @robcwilson

Ben Smith and Kara Webb Win 16.2

Results

Results cont

Thruster 2-2-2-2-2 & 5 RFT: Air Squats, Power Snatches and Burpees

SnoRidge CrossFit_Air SquatsThruster 2-2-2-2-2

Thruster 2-2-2-2-2

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

BTWB

5 RFT: Air Squats, Power Snatches and Burpees

5 rounds for time of:
15 Air Squats
10 Power Snatches (75#/55#)
15 Burpees

BTWB 

Photo by @robcwilson

This week’s 16.2 Open Winners:

Men’s:

  • Reid (RX score 253)
  • Taylor (Scaled score 258)

Women’s:

  • Jessika (RX score 254)
  • Alison W. (Scaled score 259)

16.1 Open Winners:
Men’s:

  • Reid (RX score 239)
  • Keith and Taylor (Scaled with a tie of 208)

Women’s:

  • Christine (RX score 192)
  • Erin (Scaled score 197)

* Each winner will receive their choice of a $15 FitAid credit, a $15 Starbucks card, or a $15 SFH credit.

SRCF Women’s Leaderboard

SRCF Men’s Leaderboard

Results

Results cont

Final Open 16.2 Results

Team WOD: Partner Wall Balls, Deadlifts and Run

SnoRidge CrossFit_Wall BallTeam WOD: Partner Wall Balls, Deadlifts and Run

For time:
50 Wall Ball (Partner) (20#/14#)
25 Deadlifts (225#/155#)
Team Run 200m
40 Wall Ball (Partner)
20 Deadlifts
Team Run 200m
30 Wall Ball (Partner)
15 Deadlifts
Team Run 200m
20 Wall Ball (Partner)
10 Deadlifts
Team Run 200m
10 Wall Ball (Partner)
5 Deadlifts
Team Run 200m
* Break up reps on Deadlift with partner. Run 200m together.
** One WB and barbell per team.

BTWB 

Photo by @robcwilson

Results

Advanced RX: 3 RFT: Wall Ball (Partner), Bar Muscle-ups, Deadlifts and Team Runs

Advanced RX Class:

3 RFT: Wall Ball (Partner), Bar Muscle-ups, Deadlifts and Team Runs

SnoRidge CrossFit_DeadliftAs a team of 2 complete 3 rounds for time of:
50 Wall Ball (Partner) (20#/14#)
12 Bar Muscle-ups
20 Deadlifts (250#/165#)
Team Run 400m

BTWB 

Photo by @robcwilson

Update Show: 16.2 Open Announcement Recap

How to Custom Leaderboard

Results 

SNORIDGE CROSSFIT