Community. Coaching. Caring. Since 2009.
CrossFit Games Open 11.2Complete as many rounds as possible in 15 mins of:
9 Deadlifts (155#/100#)
12 Hand Release Push-ups
15 Box Jumps (24″/20″)
*No dropping DL, must lower final rep. Box Jump, no step ups unless scaling.
Push Jerk 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
In 16 mins do:
100 Double Unders
50 Wall Balls (20#/14#)
then in the remaining time, AMRAP of:
9 Power Cleans (95#/65#)
6 Push Jerks
3 Strict Pull-ups
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 28
The Open is getting closer and our metcon’s are increasingly looking like what you can expect during the Open (Fast, light, large rep counts or long time domains).
Games shakeup! Sara Sigmundsdottir moves regions:
Team WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-upsComplete as many rounds as possible in 12 mins of:
8 One Arm Dumbbell Snatch (Alternating) (50#/35#)
10 Hand Release Push-Ups
12 AbMat Sit-ups
As a team of 2 alternate after each movement with your partner. Partner 1 snatch, partner 2 push-up, partner 1 sit-up, etc.
Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Dumbbell Goblet Squats (50#/35#)
15 Double Unders
As a team of 2 alternate after each movement with your partner.
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 28
The team is growing! We are all in on the Open, you should too! This is not about competition for our gym as it is about just making this our own community event. By registering it makes you show up more often, care a little more, push that much harder, cheer that much louder and have something to compare your fitness against to help set goals to chase. We encourage everyone to sign up and have fun!
Dumbbell snatches looked great today. It’s a movement I guarantee we will see more of.
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
5 Handstand Push-ups
DL must be set back down under control with NO Drops from the top.
For time:
Row 1000m
75 Wall Balls (20#/14#)
50 Kettlebell Swings (53#/35#)
Photo by @robcwilson
Gym Announcement:
To minimize noise/vibration to our neighbors, all deadlifts will be lowered to the ground and not dropped and crash mat pads should be used under all heavy lifts. See pic above of Kimberlee demonstrating. Also no Oly plates should be used on the floor during all AM classes and classes before 5pm. After 5 pm crash mats must be used.
CrossFit Open:
Dumbbells will be used for the first time in the Open. Today we added several sets of 50# and 35# dumbbells to our collection to ensure we can run the Open without any gym sleepovers. To maximize our ROI and our fitness we will use them tomorrow for both the Team WOD and the Advanced Class. Thanks Dave Castro!
2017 Open Dumbbell Weights Announced
Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 9 mins of:
2 Power Cleans (135#/95#)
2 Box Jump Overs (24″/20″)
4 Power Cleans
4 Box Jump Overs
6 Power Cleans
6 Box Jump Overs
8 Power Cleans
8 Box Jump Overs
10 Power Cleans
10 Box Jump Overs
12 Power Cleans
12 Box Jump Overs
14 Power Cleans
14 Box Jump Overs
16 Power Cleans
16 Box Jump Overs
Alt EMOM 10 mins: Power Cleans and Toes-to-barsEvery 1 min for 10 mins, alternating between:
2 Power Cleans, pick load
10 Toes-to-bars
For time:
15 Burpees
10 Clean & Jerks (135#/95#)
Run 400m
10 Clean & Jerks
Run 400m
10 Clean & Jerks
15 Burpees
Bench Press 5-5-5-5-5Bench Press 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 7 mins of:
30 Double Unders
15 Thrusters (75#/55#)
Photos by @robcwilson
Happy birthday to my favorite Assistant TO the Head Coach, HR Director, Programming Inspector, Director of Customer Relations, Chief Workout Explainer, and Partner in Crime ~ Coach Michelle! #iusedastupidpicture #mstillneedsinstagram #forever29
Team SnoRidge CrossFit Open Count: 22
As a Team of 2 complete as many rounds as possible in 25 mins of:
Run 400m (as a team)
50 Dumbbell Push Press (35#/20#)
50 Air Squats
50 Dumbbell Front Squats (35#/20#)
50 Hand Release Push-Ups
50 Dumbbell Walking Lunges (35#/20#)
50 Row Calories
* Break up reps with your teammate. Only one member working at a time for all movements except the run.
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
35 Double Unders
For time:
10 Handstand Push-ups
30 Deadlifts (135#/95#)
20 Handstand Push-ups
20 Deadlifts (185#/135#)
30 Handstand Push-ups
10 Deadlifts (225#/155#)
Adjust load as you go.
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 14
Schedule:
STAGE 1: THE OPEN
FIVE WEEKS | FEB. 23 – MARCH 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open feeds the Regional Qualifiers and then the Games.
Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and we will program the workout for the week every Friday for everyone to complete in class and submit their score online. Scores are due before 5 p.m. PT the following Monday. Each week you will complete the workout with a judge in your class, then swap and judge them, ensuring proper range of motion is met and good reps are counted.
Need to scale? No problem, the Open has a scaled option in addition to the prescribed workout. The scaled version will be programmed as well each Friday. Anyone registered for the Open that is unable to make it to class on a Friday to complete that week’s Open event must contact us in advanced to arrange a makeup and a judge. Make-ups will be Monday during AM classes (scores are due at 5pm).
Depending on the logistics required for each Open workout we will announce if we are doing class sign-ups on Friday’s. All registered athletes need a judge so that means you will help judge when you aren’t doing the WOD in your class. If you aren’t registered you don’t require a judge but you can help out by being a judge.
If you are going to attend Friday classes then you will be completing the Open WOD so you might as well register!
How to Register:
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update
Team WOD: Team Linda20-18-16-14-12-10-8-6-4-2 reps, for time of:
Deadlift, 1.5x bodyweight
Bench Press, 1x bodyweight
Squat Clean, 0.75x bodyweight
Partner up and split reps as you go. Use three bars. If % BW is not similar then adjust weights for each person as needed.
Photo by @robcwilson
Get signed up for the Open now! Let’s grow the team. Make sure you select our affiliate when you register and join a team.
REGISTER NOW FOR THE 2017 OPEN
The course offers an introduction to the skills a judge will use during any CrossFit competition. It includes general information on competition rules, regulations and common movements. Once the movement modules have been reviewed, the aspiring judge will test their skills on the final exam.
Anyone who intends to manage an affiliate, judge an aspiring regional athlete, or review Open video submissions must take and pass the 2017 CrossFit Judges Course. It’s also required for the Online Qualifier, Regional and Games judges. It costs $10.
