Category: Beyond the Whiteboard

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

SnoRidge CrossFit_DeadliftAdvanced RX Class:

Front Squat 3-3-3

Front Squat 3-3-3

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

BTWB

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

Results

Team WOD: Clean & Jerks, Runs

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.

Results

7 RFT: Runs, Box Jumps and Wall Balls

SnoRidge CrossFit_Box JumpWarm-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

Update Show Outtakes: Fooling Around

Results

Results cont

Deadlift 5-5-5 & FT: Hang Power Cleans, Ring Dips and Rope Climbs

Deadlift 5-5-5

Deadlift 5-5-5

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

BTWB

Snoridge CrossFit_Rope ClimbsFT: Hang Power Cleans, Ring Dips and Rope Climbs

For time:
30 Hang Power Cleans (115#/75#)
15 Ring Dips
3 Rope Climbs, 15 ft
— then —
2 rounds of:
20 Hang Power Cleans
10 Ring Dips
2 Rope Climbs, 15 ft
— then —
3 rounds of:
10 Hang Power Cleans
5 Ring Dips
1 Rope Climb, 15 ft

BTWB 

Photo by @robcwilson

Inside the Leaderboard: Making Regionals

Results

Results cont

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

SnoRidge CrosFit_Air SquatPush Press 3-3-3-3-3

Push Press 3-3-3-3-3

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

BTWB

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!

16.5 Workout Breakdown and Analysis

Sam Briggs and Josh Bridges Win 16.5

Results

Results cont

Hang Power Snatch 2-2-2-2-2 & 3 RFT: Power Snatches, Runs, Handstand Push-ups and Muscle-ups

Hang Power Snatch 2-2-2-2-2

Hang Power Snatch 2-2-2-2-2

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

BTWB

SnoRidge CrossFit_MU3 RFT: Power Snatches, Runs, Handstand Push-ups and Muscle-ups

3 rounds for time of:
15 Power Snatches (95#/65#)
Run 200m
10 Handstand Push-ups
Run 200m
5 Muscle-ups

BTWB  

Photo by @robcwilson

Attention winners: Claim your prize!

Most improved repeat Open WOD (14.5/16.5):

  • Dan L. (From 27:10 to 19:31 RX)
  • Alison W. (From 40:28 to 33:53 RX)

16.5 Open Winners:

  • Rob W. (RX time fo 11:44)
  • Joe W. (Scaled time of 17:02)
  • Jessika (RX time of 12:08)
  • Moe (Scaled time of 15:34)

16.4 Open Winners:

  • Rob W. (RX score 211)
  • Chris S. (Scaled score 207)
  • Eva (Teens RX score 190)
  • Erin (Scaled score 181)

16.3 Open Winners:

  • Reid (RX score 103)
  • Keith (Scaled score 115)
  • Eva (RX score 49)
  • Erin (Scaled score 89)

16.2 Open Winners:

  • Reid (RX score 253)
  • Taylor (Scaled score 258)
  • Jessika (RX score 254)
  • Alison W. (Scaled score 259)

16.1 Open Winners:

  • Reid (RX score 239)
  • Keith and Taylor (Scaled with a tie of 208)
  • 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 2016 Open Leaderboard

SRCF Women’s Leaderboard

SRCF Men’s Leaderboard

Results

Results cont

EMOM for 10 mins: Clean & 21-15-9: Squat Cleans and Toes-to-bars

SnoRidge CrossFit_16.5 ThrusterEvery 1 min for 10 mins: Clean

1 Clean, pick load

Every 1 min for 10 mins.
Full squat

BTWB

21-15-9: Squat Cleans and Toes-to-bars

21-15-9 reps, for time of:
Squat Clean (135#/95#)
Toes-to-bar

BTWB 

Photo by @robcwilson

Tickets for the West Regionals in Portland are now on sale.  Click the link below to watch the video for info on tickets and my cameo appearance!

2016 Regional Tickets Released 

Finals SRCF Leaderboard.  Prize winners announced tomorrow.

SRCF 2016 Open Leaderboard

SRCF Women’s Leaderboard

SRCF Men’s Leaderboard

Results

Results cont

Advanced RX: EMOM for 7 mins: Close Grip Snatches and Overhead Squat (close grip)s & 2 RFT: Double Unders, Overhead Squats, Pull-ups and Runs

Advanced RX Class:

Every 1 min for 7 mins: Close Grip Snatches and Overhead Squat (close grip)

Every 1 min for 7 mins do:
1 Close Grip Snatch, pick load
1 Overhead Squat (close grip), pick load

BTWB

SnoRidge CrossFit_Jump for joy2 RFT: Double Unders, Overhead Squats, Pull-ups and Runs

2 rounds for time of:
75 Double Unders
25 Overhead Squats (135#/95#)
25 Pull-ups
Run 400m

BTWB 

Photo by @robcwilson

Jump for joy! The Open is almost over!
Make-ups for 16.5 are any of the Monday classes prior to 5pm PST.  Submit your scores!
Starting this week the 6am class schedule will shift to Mon/Tues/Wed/Thurs class times and no early Friday class.

Results

Results Open WOD 16.5 Athletes

CrossFit Games Open 14.5 / 16.5

CrossFit Games Open 14.5 / 16.5

Workout 16.5 / Workout 14.5 
“Thrusters Suck and Buck Furpees”
21-18-15-12-9-6-3 reps for time of:
Thrusters (95#/65#)
Burpees (Bar Facing)
Post time to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.

BTWB  
SnoRidge CrossFit_Open 16_5
Photo by @robcwilson
Make-ups for 16.5 are Saturday at 10:30am or any of the Monday classes prior to 5pm PST.  Submit your scores!
The slugfest is over and the Open is almost closed for everyone. Starting next week the 6am class schedule will shift to Mon/Tues/Wed/Thurs class times and no early Friday class.
Update Show: 16.5 Live Open Announcement Recap
Results
Results Open WOD 16.5 Registered Athletes