Community. Coaching. Caring.
For time:
Row, 1000 m
— then —
3 rounds of:
15 Push Press, 115/75 lbs
12 Deadlifts, 225/155 lbs
9 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.
Advanced RX Class: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.
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.
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.
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.
CrossFit Games Open 17.510 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
10 rounds for time of:
9 Thrusters (65#/45#)
35 Single-unders
* time cap: 40 minutes
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
5 RFT: Rows, Kettlebell Swings and Runs5 rounds for time of:
Row 250m
15 Kettlebell Swings (70#/53#)
Run 200m
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:
Standards are straightforward:
Lifting: Bench Press and Rope ClimbsBench 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.
2 rounds for time of:
40 AbMat Sit-ups
Row 500m
30 Hand Release Push-Ups
Row 250m
20 Toes-to-bars
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!
Push Jerk 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9: Handstand Push-ups, Box Jump Overs and Front Squats21-15-9 reps, for time of:
Handstand Push-up
Box Jump Over (24″/20″)
Front Squat (95#/65#)
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!
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Complex 1+1. Use mats.
3 rounds for time of:
Run 400m
21 Overhead Squats (75#/55#)
12 Chest-to-bar Pull-ups
17.4 Photos by @robcwilson
These pics by Rob really sum up the Open for me. Coaching, cheering, working your butt off, and then partying is what makes our “Friday Night Lights” so fun. This week stick around after 17.5 on Friday night; bring drinks, grub and just hang out to close out the Open. We will have “Fittest On Earth: A Decade of Fitness” playing on the TV in the lobby and the “Fittest On Earth: *Only In SnoRidge CrossFit” playing out in the gym.
Join us in the lobby Thursday afternoon at 4:45pm for the 17.5 announcement. Pray for no thrusters!
Catching Up With Katrin Davidsdottir
Front Squat 5-4-3-2-1Front Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 7 mins of:
7 Power Cleans (155#/105#)
7 Ring Dips
Complete as many rounds as possible in 7 mins of:
35 Double Unders
20 Ft. Kettlebell Overhead Walking Lunge (Pick load, both hands)
Photo by @robcwilson
Submit your 17.4 scores! Don’t forget to add your row tie-break time and be sure to double-check everything before hitting submit.
If you need to make up the Open WOD then you have any AM class and the 4pm class on Monday at the latest.