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Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
7 Muscle Ups
21 Burpees
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 5-5-5-5-5Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
50 Thrusters (115#/75#)
50 Ball Slams (30#/20#)
50 Kettlebell Swing (70#/53#)
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 Class:Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
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#)
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:
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
30 Muscle-ups for Time Noah Olsen 1:47
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.
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:
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
Warm-up:21-18-15-12-9-6-3 reps NOT for time of:
Thrusters (95#/65#)
Burpees (Bar Facing)
7 rounds for time of:
Run 200m
15 Box Jumps (24″/20″)
15 Wall Balls (20#/14#)
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
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Hang Power Cleans, Ring Dips and Rope ClimbsFor 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
Push Press 3-3-3-3-3Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run 400m
50 Air Squats
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.
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
Hang Power Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Power Snatches, Runs, Handstand Push-ups and Muscle-ups3 rounds for time of:
15 Power Snatches (95#/65#)
Run 200m
10 Handstand Push-ups
Run 200m
5 Muscle-ups
Photo by @robcwilson
Attention winners: Claim your prize!
Most improved repeat Open WOD (14.5/16.5):
16.5 Open Winners:
16.4 Open Winners:
16.3 Open Winners:
16.2 Open Winners:
16.1 Open Winners:
* Each winner will receive their choice of a $15 FitAid credit, a $15 Starbucks card, or a $15 SFH credit.
21-15-9 reps, for time of:
Squat Clean (135#/95#)
Toes-to-bar
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.
Team WOD: Double OverFor time:
300 Double Unders
75 Overhead Squats (95#/65#)
75 Pull-ups
Run 800m (As a team)
Teams of 2: One bar. Alternate work. Run together.
Every 1 min for 10 mins: Clean