Author: snoridgecf

Snatch 1-1-1-1-1 & AMRAP 20 mins: Runs, AbMat Sit-ups and Overhead Squats

Snatch 1-1-1-1-1

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

Wells and Heppner, Midwest Madness: Road to the Games Ep. 3

AMRAP 20 mins: Runs, AbMat Sit-ups and Overhead Squats

Complete as many rounds as possible in 20 mins of:
Run 400m
25 AbMat Sit-ups
10 Overhead Squats (95#/65#)

BTWB

Photo by @robcwilson

Weighted Pull-up 2-2-2-2-2 & Ryan

Weighted Pull-up 2-2-2-2-2

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

Wells and Heppner, Midwest Madness: Road to the Games Ep. 3

“Ryan“

5 rounds for time of:
7 Muscle Ups
21 Burpees

BTWB

Photo by @robcwilson

“Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.” ~ crossfit.com

Back Squat 5-5-5-5-5 & FT: Thrusters, Ball Slams and Kettlebell Swings

Back Squat 5-5-5-5-5

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

2016 Reebok CrossFit Games Tickets

FT: Thrusters, Ball Slams and Kettlebell Swings

For time:
50 Thrusters (115#/75#)
50 Ball Slams (30#/20#)
50 Kettlebell Swing (70#/53#)

BTWB

Photo by @robcwilson

Thinking of going to watch the CrossFit Games? Here’s the scoop on tickets and changes they are making this year.

Advanced RX: Front Squat 3-3-3 & AMReps 20 mins: Clean & Jerk Ladder

Advanced RX Class:

Front Squat 3-3-3

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

AMReps 20 Minutes: Clean & Jerk Ladder

As many reps as possible in 20 mins of:
15 Clean & Jerks (135#/85#)
Rest 1 min
15 Clean & Jerks (155#/95#)
Rest 1 min
15 Clean & Jerks (185#/115#)
Rest 1 min
15 Clean & Jerks (225#/145#)
Rest 1 min
15 Clean & Jerks (245#/155#)
Rest 1 min
15 Clean & Jerks (265#/165#)

BTWB

Photo by @robcwilson

Thinking about starting? Our OnRamp for April is starting to fill up so contact us for registering for a spot.

Our April OnRamp Schedule is:

Tuesday 4/12 at 7:00 pm
Thursday 4/14 at 7:00 pm
Saturday 4/16 at 8:30 am
Tuesday 4/19 at 7:00 pm
Thursday 4/21 at 7:00 pm
Saturday 4/23 at 8:30 am

* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
30 Muscle-ups for Time Noah Olsen 1:47

Team WOD: Clean & Jerks, Runs

As a Team of 2 complete AMRAP (As Many Reps As Possible) for 15 minutes:
200m Run
Max Reps Clean and Jerk (135#/85#)

One athlete will run the 200m while the other athlete completes max reps of Clean and Jerk. Switch movements after the run.

Score is the total number of Clean and Jerks.

BTWB

SnoRidge CrossFit_Off the line

Photo by @robcwilson

Thinking about starting? Our OnRamp for April is starting to fill up so contact us for registering for a spot.

Our April OnRamp Schedule is:

Tuesday 4/12 at 7:00 pm
Thursday 4/14 at 7:00 pm
Saturday 4/16 at 8:30 am
Tuesday 4/19 at 7:00 pm
Thursday 4/21 at 7:00 pm
Saturday 4/23 at 8:30 am

* Each OnRamp session will run approximately 1hr to 1 hr 15 min.

Update Show Outtakes: Fooling Around

7 RFT: Runs, Box Jumps and Wall Balls

Warm-up:

“Open Workout 16.5”

21-18-15-12-9-6-3 reps NOT for time of:
Thrusters (95#/65#)
Burpees (Bar Facing)

Then complete:

7 RFT: Runs, Box Jumps and Wall Balls

7 rounds for time of:
Run 200m
15 Box Jumps (24″/20″)
15 Wall Balls (20#/14#)

BTWB

Photo by @rocwilson

April Fool’s! Looks like the warm-up didn’t fool too many of you today!

Below is a graphic from an analysis for where the “cut line” was for the 2016 Open for the top 200 Masters in each age category to qualify for the Online Qualifier or “Masters Regional”. Each week shows the score needed to finish inside the 200th spot. #goals

Masters Top 200 minimum scores

Push Press 3-3-3-3-3 & 4 RFT: Runs and Air Squats

Push Press 3-3-3-3-3

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

16.5 Workout Breakdown and Analysis

4 RFT: Runs and Air Squats

4 rounds for time of:
Run 400m
50 Air Squats

BTWB

Photo by @robcwilson

The “Spirit of the Open” award is chosen by both Michelle and I and is someone who embodied any or all of the aspects of community, perseverance, teamwork, sportsmanship, and selflessness each week of the Open. It’s not necessarily about completing all of the Open workouts, overcoming an obstacle or achieving the most PR’s. To us it is someone who each week is constantly helping others, judging wave after wave (after wave), encouraging or cheering others, and setting a positive example in how they tackle the Open. While there are really so many who fit this criteria; we had to pick one who exemplified this the “most” to us.

SnoRidge CF_Spirit of the Open_Michael

We are happy to announce our “Spirit of the Open” winner for the 2016 CrossFit Games Open is Michael Malan. He more than earned it. He helped each and every week across the board, judging in multiple classes on both Fridays, Saturdays and some Mondays (and even running people upstairs by himself for the logistical nightmare that was 16.1). From organizing to cleaning up he was always there to pitch in. All with a smile on his face. His approach to his first Open was balanced in tackling the workouts and smartly deciding when to scale or not while still devoting time to helping out all across the gym. We appreciate your “Open Spirit”!

Michael’s prize is a $30 Gift Certificate to Rogue Fitness!

Sam Briggs and Josh Bridges Win 16.5