CF Games – Page 91 – SNORIDGE CROSSFIT

Snatch Balance 1-1-1-1-1 & 4 RFT: Runs, Power Snatches and Pull-ups

Snatch Balance 1-1-1-1-1

*Scale to Overhead Squat 1-1-1-1-1

Snatch Balance 1-1-1-1-1

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

BTWB

4 RFT: Runs, Power Snatches and Pull-ups

4 rounds for time of:
Run 400m
15 Power Snatches (75#/55#)
15 Pull-ups

BTWB

Photo by @robcwilson

Regionals starts this week and continues for the next three weekends! Tune into the Pacific Regional on Thursday live on games.crossfit.com starting at 4PM PST. For a schedule on when the Regionals will be streaming click the link below. There is a calendar with times for each event and Region. First up are the Pacific, California and South Regions. The following weekend will be our West Regional in Portland along with the Atlantic Region.

How to Watch the 2016 Regionals

Results

Results cont

Bench Press 5-5-5-5 & AMRAP 15 mins: Handstand Push-ups, AbMat Sit-ups and Air Squats

Bench Press 5-5-5-5

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

BTWB

AMRAP 15 mins: Handstand Push-ups, AbMat Sit-ups and Air Squats

Complete as many rounds as possible in 15 mins of:
5 Handstand Push-ups
10 AbMat Sit-ups
15 Air Squats

BTWB

Photo by @robcwilson

Behind the Open With Dave Castro

Results

Results cont

15 Minutes: Choose Rope Climb or Handstand Walk Practice & AMRAP 20 mins: Runs, Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

15 Minutes: Choose Rope Climb or Handstand Walk Practice

Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice

BTWB

AMRAP 20 mins: Runs, Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs

Complete as many rounds as possible in 20 mins of:
Run 200m
20 Overhead Walking Lunges (45#/25#)
15 AbMat Sit-ups
2 Rope Climbs

BTWB

Photo by @robcwilson

All of the Regionals workouts have been announced. Regionals begins next week starting with the Pacific, South and California Super Regions.

Update Show: Day 3 Team Events

Results

Results cont

Alt EMOM 10 mins: Touch And Go Deadlifts and DU's & 21-15-9: Kettlebell Swings, Box Jumps and Ring Dips

Alt EMOM 10 mins: Touch And Go Deadlifts and DU’s

Every 1 min for 10 mins, alternating between:
5 Touch And Go Deadlifts, pick load
30 Double Unders

BTWB

21-15-9: Kettlebell Swings, Box Jumps and Ring Dips

21-15-9 reps, for time of:
Kettlebell Swings (70#/53#)
Box Jumps (30″/24″)
Ring Dips

BTWB

Photo by @robcwilson

2016 Regional Events Announced (Team, All)

Results

Results cont

Back Squat 3-3-3-3-3 & FT: Row, Thrusters and Ball Slams

Back Squat 3-3-3-3-3

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

BTWB

FT: Row, Thrusters and Ball Slams

For time:
Row 1000m
— then —
4 rounds of:
8 Thrusters (135#/95#)
15 Ball Slams (30#/20#)

BTWB

Photo by @robcwilson

Congrats to everyone on the Back Squat PR’s (Personal Record) today!

Final Individual events announced for Regionals and they look like Sunday will be exciting!

Regionals: Individual Event 6 Details

Update Show: Events 6 and 7 Announced

Results

Results cont

Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups & AMRAP 16 mins: Runs, Power Cleans, C2B Pull-ups and Wall Balls

Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups

Every 1 min for 10 mins, alternating between:
2 Power Clean (Touch & Go), pick load
3 Muscle-ups
*Scale to 3 Strict Pull-ups or 3 Jumping MU

BTWB

AMRAP 16 mins: Runs, Power Cleans, C2B Pull-ups and Wall Balls

Complete as many rounds as possible in 16 mins of:
Run 200m
7 Power Cleans (185#/125#)
14 Chest-to-bar Pull-ups
21 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

Update Show: Events 1 and 2 Announced

Update Show: Events 3, 4 and 5 Announced

Results

Results cont

Lifting: Squat Snatch + Overhead Squat & 3 RFT: Runs, Squat Snatches and Lateral Burpees & Checkout: 2 RFT: Toes-to-bars, Knees To Elbows and Hollow Rocks

Lifting: Squat Snatch + 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

BTWB

3 RFT: Runs, Squat Snatches and Lateral Burpees

3 rounds for time of:
Run 400m
7 Squat Snatches (135#/95#)
14 Lateral Burpee Over Bars

BTWB

Checkout: 2 RFT: Toes-to-bars, Knees To Elbows and Hollow Rocks

2 rounds for time of:
10 Toes-to-bars
10 Knees To Elbows
10 Hollow Rocks

BTWB

Photo by @robcwilson

The first 2 CF Games Regional Events were announced and these are HARD. As in Day 1 might eliminate some athletes right out of the gate.

2016 Regional Events Announced (Individual, Friday)

Rich Froning Does Event 1 in 6:11

Results

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Team WOD Pt. 1: AMRAP Partner WB and Deadlift & Team WOD Pt. 2: Partner Runs and Push Press

Team WOD Pt. 1: AMRAP Partner WB and Deadlift

Complete as many rounds as possible in 10 mins of:
30 Wall Ball (Partner) (20#/14#)
20 Deadlifts (185#/135#)

* Alternate work with your partner on deadlifts.

Rest 3 Minutes then complete part 2

BTWB

* All runs are together as a team (forward and backwards run)
** Alternate work on barbell.

BTWB

Photo by @robcwilson

Nutrition:

Are you looking for a Paleo meal delivery solution? We have two different options for ordering premade meals. Both are great options for helping stick to a clean and healthy meal plan.

Fresh and Local with weekly delivery:

NW Fit Meals delivers delicious, fresh Paleo meals each Monday to the box that are prepackaged into Zone 3 block portions. With a varied menu, these are a great way to keep your diet on track for those with a hectic work week. They offer a variety of combinations for ordering a week’s worth of lunch, dinner, or both along with some customization or substitutions. You can order directly at NW Fit Meals

Frozen with bi-weekly delivery:

As a member of SnoRidge CrossFit, you are able to order a Sampler Pack of Paleo Nick’s 12 Paleo Ice Age Meals for $109.99. Orders are shipped every two weeks.

Next Order Cutoff Time: May 2nd at 12:00PM PST
The meals will be delivered to SnoRidge CrossFit on: May 4th
You must use this link to order Ice Age Meals directly that includes a sampler of 12 meals for $109.99 that will be delivered to the gym (you can also click the badge link over on the right hand side of the page —> ). You can request substitutions in the order comments field for a different menu item and they will try to accommodate. Sampler includes:
• Pastel de Papa
• Breakfast Pizza
• Chicken Tikka Masala
• Ribs and Sweets

There would be 3 of each meal and they are delivered frozen and can be kept in the freezer until ready to use.
CrossFit Games Regionals workout hints:
Dave Castro Goes All “A Beautiful Mind” On 2016 Regional Events

Results

EMOM for 10 mins: Ring Dips & FT: Rows, Double Unders and Burpee Pull Ups

EMOM for 10 mins: Ring Dips

Every 1 min for 10 mins do:
3 Ring Dips

BTWB

FT: Rows, Double Unders and Burpee Pull Ups

For time:
Row 1000m
90 Double Unders
30 Burpee Pull Ups

BTWB

Photo by @robcwilson

Ben Smith, Spencer Hendel and Austin Maelleolo tackle the entire 2013 Regional workout lineup: 2013 Regional Marathon

Results

Results cont

Clean & Jerk 1-1-1-1-1 & FT: Run, Clean & Jerks and Run

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

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

BTWB

FT: Run, Clean & Jerks and Run

For time:
Run 800m
30 Clean & Jerks, pick load
Run 800m

BTWB

Photo by @robcwilson

Welcome to Megan, Robbie, and Phillip who all completed OnRamp in April. Help make them feel welcome! Our next OnRamp for May is full. We are wide open for June OnRamp which begins on Tuesday, June 2nd.

Road to the Games 16.04

Results

Results cont