Beyond the Whiteboard – Page 369 – SNORIDGE CROSSFIT

AMRAP 20 mins: Clean & Jerks and Runs

AMRAP 20 mins: Clean & Jerks and Runs

Complete as many rounds as possible in 20 mins of:
15 Clean & Jerks (95#/65#)
Run 400m

Photo by @robcwilson

Tomorrow is Open Workout 16.4.

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 with a 135#/95# Deadlift, 9 ft. target for both M/W and 20#/10#, and Hand Release Push-ups each round.
For Masters 55 and Up the load is 185#/125#, 9 ft. target for both M/W and 20#/10#, and Push Press at 95#/65#.
For Teens 16-17 the load is 185#/125#.
RX Smartgear HSPU mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground at the bottom of the HSPU.
Tie-breaker: At the end of 55 Calories on the rower, 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 an “engine” test as well as ability to transition quickly between movements without wasting time. Expect to break up your deadlifts and wall balls into small, manageable sets with minimal rest rather than larger sets that require standing around. Use a belt if you are used to one. Alternate your grip on the barbell. If you are able to reach the wall then ensure your hips are off the wall and heels are over the line for each rep. Have your judge communicate the count when the rep is clean before you kick down or start the next one. Fast singles can save your shoulders rather than wasting reps and balancing on your head inverted.
Note: RX Smartgear HSPU mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground.
Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.
View full workout details and the scorecard.
Nicole Carroll’s Tips for Open Workout 16.4

Shoulder Press 3-3-3-3-3 & FT: Runs, Deadlifts, and AbMat Sit-ups

Shoulder Press 3-3-3-3-3

Shoulder Press 3-3-3-3-3

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

FT: Runs, Deadlifts, and AbMat Sit-ups

For time:
Run 600m
50 Deadlifts (135#/95#)
50 AbMat Sit-ups
Run 400m
35 Deadlifts
35 AbMat Sit-ups
Run 200m
20 Deadlifts
20 AbMat Sit-ups

BTWB

Photo by @robcwilson

Thursday at 5pm we will stream the live announcement of Open WOD 16.4. If you are registered and unable to attend a class on Friday to complete 16.4 then you can go immediately after the announcement on Thursday.

EMOM for 10 mins: Squat Snatch & 5 RFT: Double Unders, Overhead Squats and Pull-ups

Every 1 min for 10 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 10 mins.

5 RFT: Double Unders, Overhead Squats and Pull-ups

5 rounds for time of:
30 Double Unders
10 Overhead Squats (95#/65#)
10 Pull-ups

BTWB

SnoRidge CrossFit_OHS

Photo by @robcwilson

Some insights into the numbers of 16.3 as well as background on who sits on top of the leaderboard worldwide.

16.3 Analysis and Breakdown

Who Are Jamie Greene and Kyle Frankenfeld?

Briggs, Frankenfeld, Ganin Win 16.3

Results Open 16.3 WOD Final

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

Back 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.

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

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

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

Advanced 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.

FT: Box Jump Overs and Clean & Jerks

For time:
18 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

Photos of 16.3 by @robcwilson

Submit 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 Open WOD 16.3

Team WOD: AMRAP Repeat

Team 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.

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 Open WOD 16.3

CrossFit Games Open 16.3

CrossFit 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.

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 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.

3 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#)

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

Bench Press : 5 Rep Max

Find your Bench Press 5 Rep Max.

Row : 8x 250m

Each for time:
Row: 8x 250m

Rest as needed between efforts.

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

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

Overhead Squat 3-3-3

Overhead Squat 3-3-3

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

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

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