Category: Beyond the Whiteboard

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

Bench Press : 3 Rep Max & 2 RFT: AbMat Sit-ups, Row Calories, Ball Slams and Ring Push-ups

SnoRidge CrossFit_Bench 3RMBench Press : 3 Rep Max

Find your Bench Press 3 Rep Max.

BTWB

2 RFT: AbMat Sit-ups, Row Calories, Ball Slams and Ring Push-ups

2 rounds for time of:
50 AbMat Sit-ups
40 Row Calories
30 Ball Slams (30#/20#)
20 Ring Push-ups

BTWB 

Photo by @robcwilson

Read the blog write-up on 14.5 from two years ago.

Tomorrow is Open Workout 16.5 (Repeat of 14.5).

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

When you show up be prepared that we will be filling waves and running 7-8 people at a time. This is not a workout where a couple can go and everyone else gets to wait around rather than warm up (due to how long this can potentially take).

  • The scaled and teens version is with 65#/45# Thrusters.
  • This is for time. You must finish to get a score! Scale wisely and appropriately.
  • The 60th percentile in 2014 had an average time of this workout (as RX’d) of 17 minutes.
  • After the final 3 Bar Facing Burpees, time should be marked by the judge. When you submit your score you will submit your time and whether you were RX or Scaled.

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.
Download a PDF of the workout description and scorecard

Results

Results cont

Power Snatch 1-1-1-1-1 & AMRAP 12 mins: Power Snatches, Handstand Push-ups and Double Unders

SnoRidge CrossFit_Power SnatchPower Snatch 1-1-1-1-1

Power Snatch 1-1-1-1-1

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

BTWB

AMRAP 12 mins: Power Snatches, Handstand Push-ups and Double Unders

Complete as many rounds as possible in 12 mins of:
3 Power Snatches (135#/95#)
7 Handstand Push-ups
30 Double Unders

BTWB  

Photo by @robcwilson

Results

Results cont

Front Squat 5-4-3-2-1 & AMRAP 20 mins: Burpees, Kettlebell Swings and Air Squats

Front Squat 5-4-3-2-1

Front Squat 5-4-3-2-1

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

BTWB

AMRAP 20 mins: Burpees, Kettlebell Swings and Air Squats

Complete as many rounds as possible in 20 mins of:
8 Burpees
10 Kettlebell Swings (53#/35#)
12 Air Squats

Post total rounds.

BTWB 

SnoRidge CrossFit_Judge 16_4

Photo by @rocwilson

Fitness in the Raw

Attention winners: Claim your prize!

This week’s 16.4 Open Winners:

Men’s:

  • Rob W. (RX score 211)
  • Chris S. (Scaled score 207)

Women’s:

  • Eva (Teens RX score 190)
  • Erin (Scaled score 181)

16.3 Open Winners:
Men’s:

  • Reid (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

Advanced RX: AMReps 10 mins: Muscle Up (Unbroken) and Runs

SnoRidge CrossFit_MUAdvanced RX Class:

AMReps 10 mins: Muscle Up (Unbroken) and Runs

As many reps as possible in 10 mins of:
Muscle Ups (Unbroken)
Run 200m penalty after each break from the rings

Score total MU

BTWB 

Photo by @robcwilson

Non-existent Advanced class today. I guess everyone’s hamstrings were MIA.

Submit your 16.4 score!

Monday is the last opportunity for those who have not yet completed 16.4.  Make-ups at 6am, 8:30am, 9:30am, 11:30am and 4pm.

Results

Results Open WOD 16.4

SRCF Women’s Leaderboard

SRCF Men’s Leaderboard