Category: CF Games

Alt EMOM 10 mins: Handstand Push-ups and Toes-to-bars & 10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Burpees

Alt EMOM 10 mins: Handstand Push-ups and Toes-to-bars

Every 1 min for 10 mins, alternating between:
6 Handstand Push-ups
12 Toes-to-bars

Update Show: Skype With Chris Spealler

10-9-8-7-6-5-4-3-2-1: Clean & Jerks and Burpees

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

BTWB

Photo by @robcwilson

Next month in May we will be programming a “Hero WOD Week”. Stay tuned for details but expect it to tie in with “Murph” on Memorial Day.

A Letter From the General Manager

Deadlift 3-3-3-3-3 & CrossFit Games Regional 11.1

Deadlift 3-3-3-3-3

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

Inside the Leaderboard: To Scale, or Not To Scale

CrossFit Games Regional 11.1

For time:
Run 1000m
30 Handstand Push Ups
Row 1000m

BTWB

Photo by @robcwilson

Today’s WOD was the first Regional workout of the 2011 CrossFit Games Regionals in which athletes ran 1k, performed 30 HSPU with hands on plates and an AbMat between them (kipping was allowed), and then completed a 1k row within the 15 minute time cap for a fast and fun workout.

Snatch 1-1-1-1-1 & AMRAP 20 mins: Runs, AbMat Sit-ups and Overhead Squats

Snatch 1-1-1-1-1

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

Wells and Heppner, Midwest Madness: Road to the Games Ep. 3

AMRAP 20 mins: Runs, AbMat Sit-ups and Overhead Squats

Complete as many rounds as possible in 20 mins of:
Run 400m
25 AbMat Sit-ups
10 Overhead Squats (95#/65#)

BTWB

Photo by @robcwilson

Deadlift 5-5-5 & FT: Hang Power Cleans, Ring Dips and Rope Climbs

Deadlift 5-5-5

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

Inside the Leaderboard: Making Regionals

FT: Hang Power Cleans, Ring Dips and Rope Climbs

For 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

BTWB

Photo by @robcwilson

Push Press 3-3-3-3-3 & 4 RFT: Runs and Air Squats

Push Press 3-3-3-3-3

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

16.5 Workout Breakdown and Analysis

4 RFT: Runs and Air Squats

4 rounds for time of:
Run 400m
50 Air Squats

BTWB

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.

SnoRidge CF_Spirit of the Open_Michael

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!

Sam Briggs and Josh Bridges Win 16.5

Hang Power Snatch 2-2-2-2-2 & 3 RFT: Power Snatches, Runs, Handstand Push-ups and Muscle-ups

Hang Power Snatch 2-2-2-2-2

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

SRCF 2016 Open Leaderboard

3 RFT: Power Snatches, Runs, Handstand Push-ups and Muscle-ups

3 rounds for time of:
15 Power Snatches (95#/65#)
Run 200m
10 Handstand Push-ups
Run 200m
5 Muscle-ups

BTWB

Photo by @robcwilson

Attention winners: Claim your prize!

Most improved repeat Open WOD (14.5/16.5):

Dan L. (From 27:10 to 19:31 RX)
Alison W. (From 40:28 to 33:53 RX)

16.5 Open Winners:

Rob W. (RX time fo 11:44)
Joe W. (Scaled time of 17:02)

Jessika (RX time of 12:08)
Moe (Scaled time of 15:34)

16.4 Open Winners:

Rob W. (RX score 211)
Chris S. (Scaled score 207)

Eva (Teens RX score 190)
Erin (Scaled score 181)

16.3 Open Winners:

Reid (RX score 103)
Keith (Scaled score 115)

Eva (RX score 49)
Erin (Scaled score 89)

16.2 Open Winners:

Reid (RX score 253)
Taylor (Scaled score 258)

Jessika (RX score 254)
Alison W. (Scaled score 259)

16.1 Open Winners:

Reid (RX score 239)
Keith and Taylor (Scaled with a tie of 208)

Christine (RX score 192)
Erin (Scaled score 197)

* Each winner will receive their choice of a $15 FitAid credit, a $15 Starbucks card, or a $15 SFH credit.

SRCF Women’s Leaderboard

SRCF Men’s Leaderboard

EMOM for 10 mins: Clean & 21-15-9: Squat Cleans and Toes-to-bars

Every 1 min for 10 mins: Clean

1 Clean, pick load

Every 1 min for 10 mins.
Full squat

2016 Regional Tickets Released

21-15-9: Squat Cleans and Toes-to-bars

21-15-9 reps, for time of:
Squat Clean (135#/95#)
Toes-to-bar

BTWB

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!

Finals SRCF Leaderboard. Prize winners announced tomorrow.

SRCF 2016 Open Leaderboard

SRCF Women’s Leaderboard

SRCF Men’s Leaderboard