CF Games – Page 83 – SNORIDGE CROSSFIT

Team WOD: Wall Ball (Partner), Bumper Plate Burpees, Power Clean & Jerks

As a Team of 2 complete for time:
50 Wall Ball (Partner) (20#/14#)
40 Bumper Plate Burpees (45#)
30 Power Clean & Jerks (115#/75#)
40 Wall Ball (Partner)
30 Bumper Plate Burpees
20 Power Clean & Jerks
30 Wall Ball (Partner)
20 Bumper Plate Burpees
10 Power Clean & Jerks

* One bar per team. Alternate WB throws back and forth. One bumper (45#) for burpees, open hips on top.
Post total time.

BTWB

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.

2017 CrossFit Judges Course

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.

Results

Back Squat 2-2-2-2-2 & FGB Style – Sumo Deadlift High-pulls, Push Press, AbMat Sit-ups and Row

Back Squat 2-2-2-2-2

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

BTWB

“Fight Gone Bad Style” – Sumo Deadlift High-pulls, Push Press, AbMat Sit-ups and Row

3 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
AbMat Sit-up
Row Calories
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson

The Registration page for the Open is now live! I’m signed up and the Gym Team is active so what are you waiting for?!?! Get to the Choppa and sign up with me (Arnold Voice)!

Make sure you select our affiliate and if it asks for a team use our affiliate name “SnoRidge CrossFit” as well. Let’s PR with over 60 people registered this year!

Results

Results cont

Bench Press 1-1-1-1-1 & 3 RFT: Pull-ups, Handstand Push-ups and Power Snatches

Bench Press 1-1-1-1-1

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

BTWB

3 RFT: Pull-ups, Handstand Push-ups and Power Snatches

3 rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Power Snatch (95#/65#)

BTWB

Bundle up and bench Photo by @robcwilson

With the frigid temps make sure you bundle up to the gym and warm-up properly. Take the time to ensure you do the warm-up on the board and reduce your risk of injury. Get your body prepared before just jumping into the workout.

The Best of the 2016 Regionals

Results

Results cont

Squat Clean & Jerk 1-1-1-1-1 & AMRAP 10 mins: Clean & Jerks and Lateral Burpees

Squat Clean & Jerk 1-1-1-1-1

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

BTWB

AMRAP 10 mins: Clean & Jerks and Lateral Burpees

Complete as many rounds as possible in 10 mins of:
3 Clean & Jerks (155#/105#)
6 Lateral Burpee (Over Barbell)

BTWB

Photo by @robcwilson

The 2017 CrossFit Games Open begins Feb. 23.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Last year we had 58 people register. Let’s break 60 this year!

Are you ready? Registration for the Open begins Jan. 12, 2017.

2017 Reebok CrossFit Games Season Schedule

Results

Results cont

Alt EMOM 12 mins: Deadlifts and Hollow Rocks & AMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks

BTWB

AMRAP 10 mins: Deadlifts, Ball Slams, and Double Unders

Complete as many rounds as possible in 10 mins of:
5 Deadlifts (155#/105#)
10 Ball Slams (30#/20#)
25 Double Unders

BTWB

Photo by @robcwilson

Reminder! Wear something repping your favorite sports team tomorrow for the Team WOD.

Holiday Hours (New Year’s Week):

All classes are running on normal schedule EXCEPT for below.

12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class (Team WOD)
- 10:30am Class (Team WOD)
- 4pm Class (Team WOD)
12/31: Closed Saturday for New Year’s Eve

The Best of the 2016 Open

Results

Results cont

Bench Press 2-2-2-2-2 & 10 RFT: Medicine Ball Cleans and Handstand Push Ups

Bench Press 2-2-2-2-2

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

BTWB

10 RFT: Medicine Ball Cleans and Handstand Push Ups

10 rounds for time of:
10 Medicine Ball Cleans (20#/14#)
5 Handstand Push Ups

BTWB

Photo of almost all of the 10# bumpers in the gym by @robcwilson

Holiday Hours (New Year’s Week):

All classes are running on normal schedule EXCEPT for below.

12/30: Friday limited hours (no sign-ups needed)
- 9:30am Class (Team WOD)
- 10:30am Class (Team WOD)
- 4pm Class (Team WOD)
12/31: Closed Saturday for New Year’s Eve

Behind the Scenes: CrossFit Mayhem Freedom, Part 6 CrossFit Journal

Results

Results cont

Hang Power Clean 7×1 & 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans and Burpees

Hang Power Clean 7×1

Hang Power Clean 1-1-1-1-1-1-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Hang Power Cleans and Burpees

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Hang Power Clean (135#/95#)
Burpee

BTWB

Photo by @robcwilson

Limited schedule this week and we kicked it off with a lung burner. Make sure you read below for the full holiday schedule!

We are also doing a preorder for SRCF Hats and Beanies in our Facebook group. Check it out to see all the options and to let us know if you want to order any.

Holiday Hours:

Christmas Week:

12/23: Friday limited hours
- “12 WOD’s of Christmas” annual workout; Sign-ups in the gym for a class spot!
- ~~9:30am~~ Class FULL
- 10:30am Class (Will run a second wave at 11:15am if needed)
- 4pm Class
- Please come to the AM hours is possible, there will be only 1 class at 4pm with limited space and 1 wave of athletes. Sign up in the gym.
12/24: Closed Saturday for Christmas Eve

New Year’s Week:

12/30: Friday limited hours
- 9:30am Class
- 10:30am Class
- 4pm Class
12/31: Closed Saturday for New Year’s Eve

Behind the Scenes: CrossFit Mayhem Freedom, Part 4 CrossFit Journal

Results

Results cont

Weighted Pull Up 3-3-3-3-3 & AMRAP 16 mins w/ Buy-in: Rows, Push-Ups, Kettlebell Swings and Sit-ups

Weighted Pull Up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

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

BTWB

AMRAP 16 mins w/ Buy-in: Rows, Push-Ups, Kettlebell Swings and Sit-ups

In 16 mins do:
Row 2000m
then in the remaining time, AMRAP of:
15 Hand Release Push-Ups
15 Kettlebell Swings (53#/35#)
15 AbMat Sit-ups

BTWB

Photo by @robcwilson

Behind the Scenes: CrossFit Mayhem Freedom, Part 3

Holiday Hours:

Christmas Week:

12/23: TBD – Friday limited hours; “12 WOD’s of Christmas” annual workout
12/24: Closed Saturday for Christmas Eve

New Year’s Week:

12/30: TBD – Friday limited hours
12/31: Closed Saturday for New Year’s Eve

Results

Results cont

Hang Squat Clean 1-1-1-1-1 & 5 RFT: Chest-to-bar Pull-ups, Front Squats and Burpees

Hang Squat Clean 1-1-1-1-1

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

BTWB

5 RFT: Chest-to-bar Pull-ups, Front Squats and Burpees

5 rounds for time of:
8 Chest-to-bar Pull-ups
8 Front Squats (165#/115#)
8 Burpees

BTWB

Photo by @robcwilson

Stay tuned for our class schedule over the holidays. We will announce our operating hours soon for both Christmas and New Year’s weekends as well as the date for our annual “12 WOD’s of Xmas” workout.

Behind the Scenes: CrossFit Mayhem Freedom, Part 1

In this eight-part series, get a glimpse of what makes CrossFit Mayhem Freedom tick. Now two-time winner of the CrossFit Games Affiliate Cup, the team is led by four-time individual champion Rich Froning.

Results

Results cont