CF Games – Page 79 – SNORIDGE CROSSFIT

Lifting: 1 Push Jerk + 1 Split Jerk & Chipper: Row Calories, Toes-to-bars, Push Jerks and Box Jump Overs

Lifting: 1 Push Jerk + 1 Split Jerk

Push Jerk 1-1-1-1-1, using heaviest weight per set
Split Jerk 1-1-1-1-1, using heaviest weight per set
Complex 1 push +1 jerk

BTWB

Chipper: Row Calories, Toes-to-bars, Push Jerks and Box Jump Overs

For time:
35 Row Calories
35 Toes-to-bars
35 Push Jerks (115#/75#)
35 Box Jump Overs (24″/20″)

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“17.5 After Party” Photo by @robcwilson

After Wednesday we will know for sure if Eva has made the cut for the Online Qualifier for the 16-17 Teenage Girls division for the next step in the Games. The top 200 advance with their Open placing counting as one WOD (Open final standing = points for WOD “1”). This is the “Regionals” for the Teens and Masters. She is currently 133rd in the world out of around 2,100 girls. Cross your fingers!

Oh and click on the Online Qualifier link above and check out who is in the picture flipping the tire with Kira!

Open 17.5 Final Results

Results

Results cont

Team WOD: AMRAP 16 mins w/ Buy-in: Burpees, Deadlifts, Shoulder-to-Overheads and Sprints

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.

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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.

Results

Results 17.5 Registered Athletes

CrossFit Games Open 17.5 & CrossFit Games Open 17.5 – Scaled

CrossFit Games Open 17.5

10 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

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CrossFit Games Open 17.5 – Scaled

10 rounds for time of:
9 Thrusters (65#/45#)
35 Single-unders

* time cap: 40 minutes

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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

Hang Power Snatch : 1RM & 5 RFT: Rows, Kettlebell Swings and Runs

Hang Power Snatch : 1RM

Find your Hang Power Snatch 1 Rep Max

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5 RFT: Rows, Kettlebell Swings and Runs

5 rounds for time of:
Row 250m
15 Kettlebell Swings (70#/53#)
Run 200m

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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:

Use mats under your bar for any lifts at 95#
This WOD is for time with a 40 minute time cap; no tie breakers

Standards are straightforward:

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
Scaled version is 65#/45# and single-unders

Results
Results cont

Push Jerk 3-3-3 & 21-15-9: Handstand Push-ups, Box Jump Overs and Front Squats

Push Jerk 3-3-3

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

BTWB

21-15-9: Handstand Push-ups, Box Jump Overs and Front Squats

21-15-9 reps, for time of:
Handstand Push-up
Box Jump Over (24″/20″)
Front Squat (95#/65#)

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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!

Who Took 17.4?

Results

Results cont

Lifting: 1 Squat Snatch + 1 Overhead Squat & 3 RFT: Runs, Overhead Squats and Chest-to-bar Pull-ups

Lifting: 1 Squat Snatch + 1 Overhead Squat

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.

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3 RFT: Runs, Overhead Squats and Chest-to-bar Pull-ups

3 rounds for time of:
Run 400m
21 Overhead Squats (75#/55#)
12 Chest-to-bar Pull-ups

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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

Proud of What Your Body Can Do

Results

Results cont

Team WOD: Double Unders, Overhead Walking Lunges, Power Cleans and Ring Dips

As a team of 2 complete for time:
200 Double Unders
150 Overhead Walking Lunge With Plates (45#/25#)
100 Power Cleans (115#/75#)
50 Ring Dips

* Partners split up work. One works, one rests. One bar and plate.

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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.

Results 17.4 Registered Athletes

Results

CrossFit Games Open 16.4 / 17.4 & CrossFit Games Open 16.4 / 17.4 – Scaled

CrossFit Games Open 16.4 / 17.4

Workout 17.4

As many reps as possible in 13 mins of:
55 Deadlifts (225#/155#)
55 Wall Balls (20#/14#) (10/9 ft)
55 Row Calories
55 Handstand Push-ups

If 55 handstand push-ups are completed, the athlete will first run all over the gym giving high five’s and slapping butts. Then the athlete may move back to the barbell and begin another round.

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CrossFit Games Open 16.4 / 17.4 – Scaled

As many reps as possible in 13 mins of:
55 Deadlifts (135#/95#)
55 Wall Balls (20#/14#) (9 ft for both M and F)
55 Row Calories
55 Hand Release Push-ups

If 55 hand release push-ups are completed, the athlete may move back to the barbell and begin another round.

BTWB

Photo by @robcwilson

Submit your 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.

Last night was awesome energy and a fun after party! We saw a ton of PR’s compared to last year with 17.4/16.4 with a slightly changed HSPU standard. Thanks to those who brought some food and drink to share. Next Friday we will repeat so plan to stick around!

Fittest On Earth: A Decade of Fitness Documentary Now Available

Results

Results 17.4 Registered Athletes

Compare to 16.4 Results

Results Open WOD 16.4

Back Squat 3-3-3-3-3 & 4 RFT: Rows and Ground To Overheads

Back Squat 3-3-3-3-3

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

BTWB

4 RFT: Rows and Ground To Overheads

4 rounds for time of:
Row 300m
10 Ground To Overheads (95#/65#)
* Clean and Jerk or Power Snatch.

BTWB

Photo by @robcwilson

Tomorrow is Open Workout 17.4 (below). The WOD formerly known as 16.4 is back! It’s time for the annual Open repeat. It is also St. Patrick’s Day! So wear green, bring your best handstand push-up and deadlift face, 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.

This will be an “engine” and shoulder 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 17.4/16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts (use mats)
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 2017 Reebok CrossFit Games Open.
Workout Description & Scorecard

Use mats for Deadlift but you may drop from the top for THIS workout only
NO Oly plates allowed
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#
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.
Hands must stay in box with palms of hand inside lines; heels must touch over line with butt off wall at top
Must start locked out at top of HSPU (not head on floor) for 1st rep
Tie-breaker: At the end of each 55 reps, 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

Open Workout 17.4 Standards

Results

Results cont

Alt EMOM 10 mins: Touch And Go Deadlifts and Muscle-ups & FT: Deadlifts, Box Jumps and Air Squats

Alt EMOM 10 mins: Touch And Go Deadlifts and Muscle-ups

Every 1 min for 10 mins, alternating between:
3 Touch And Go Deadlifts, pick load
3 Muscle-ups

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FT: Deadlifts, Box Jumps and Air Squats

For time:
15 Deadlifts (185#/135#)
15 Box Jumps (24″/20″)
50 Air Squats
12 Deadlifts
12 Box Jumps
40 Air Squats
9 Deadlifts
9 Box Jumps
30 Air Squats
6 Deadlifts
6 Box Jumps
20 Air Squats
3 Deadlifts
3 Box Jumps
10 Air Squats

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Photo by @robcwilson

Join us at 4:45pm in the lobby on Thursday to see what Dave Castro has in store for us in 17.4 this week. We can all learn our fates collectively and then start the freaking out process together. On Friday night we will have informal St. Patty’s Day party time after all the suffering is over!

Live From The Update Studio: 17.3 Winners

Update Studio: Catching up With Tia-Clair Toomey

Results

Results cont