Category: Checkout

Team WOD: Burpees, Kettlebell Swings, Wall Balls & Solo WOD: 25-20-15-10-5: Wall Balls, KB Swings and Burpees

Team WOD: Burpees, Kettlebell Swings, Wall Balls

As a team of 2 complete as many rounds as possible in 18 mins of:
8 Burpees
10 Kettlebell Swings (70#/53#)
12 Wall Balls (20#/14#)
* As a team of 2 alternate exercises: Partner 1 starts with burpees. After 8 burpees, Partner 2 starts the KB swings. After 10 swings, Partner 1 starts the wall balls. Continue alternating movements.

BTWB

Solo WOD: 25-20-15-10-5: Wall Balls, KB Swings and Burpees

25-20-15-10-5 reps, for time of:
Wall Ball (20#/14#)
Kettlebell Swing (53#/35#)
Burpee

BTWB

Photo by @robcwilson @snoridgecrossfit

2022 CrossFit Games Individual Quarterfinals: Everything You Need to Know About Cutoffs and Beyond

Results

Alt EMOM 12 mins: Deadlifts and Hollow Rocks & Opt. 1: 4 RF-ME: Row Calories and Muscle-ups or Opt. 2: 4 RF-ME: Row Calories and Pull-ups

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

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

BTWB

Opt. 1: 4 RF-ME: Row Calories and Muscle-ups

4 rounds for max reps of:
Row Calories, 3 mins
Muscle-ups, 1 min
* Perform Ring MU or do Option 2 with Pull-ups

BTWB

Opt. 2: 4 RF-ME: Row Calories and Pull-ups

4 rounds for max reps of:
Row Calories, 3 mins
Pull-ups, 1 min

BTWB

Photo by @robcwilson @snoridgecrossfit

Where Does Mal O’Brien’s Open Performance Rank All-Time?

Results

Team WOD: 2 RFT: Walking Lunges, Partner Cal Rows, Overhead Sit-ups, and Handstand Push-ups & Solo WOD: AMRAP 16 mins: Row, Walking Lunges, AbMat Sit-ups, and Handstand Push-ups

Team WOD: 2 RFT: Walking Lunges, Partner Cal Rows, Overhead Sit-ups, and Handstand Push-ups

As a team of 2 complete 2 rounds for time of:
100 Walking Lunges
80 Partner Calorie Rows
60 Weighted Overhead Sit-ups (25#/15#)
40 Handstand Push-ups
* As a team of 2 alternate work/rest

BTWB

Solo WOD: AMRAP 16 mins: Row, Walking Lunges, AbMat Sit-ups, and Handstand Push-ups

Complete as many rounds as possible in 16 mins of:
21 Row Calories
18 Walking Lunges
15 AbMat Sit-ups
9 Handstand Push-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

CrossFit Games Open 22.3 & CrossFit Games Open 22.3 – Scaled

CrossFit Games Open 22.3

For time:
21 Pull-ups
42 Double Unders
21 Thrusters (95#/65#)
18 Chest-to-bar Pull-ups
36 Double Unders
18 Thrusters (115#/75#)
15 Bar Muscle-ups
30 Double Unders
15 Thrusters (135#/85#)

Time cap: 12 mins
– Athlete will start 8 ft. away from pull-up bar
– Athlete may have assistance adding and loading barbell for thrusters
– Tie break: Judge must record time at the end of both set 1 and set 2 of thrusters. Enter the time of the last set of thrusters.

BTWB

CrossFit Games Open 22.3 – Scaled

For time:
21 Jumping Pull-ups
42 Single Unders
21 Thrusters (65#/45#)
18 Pull-ups
36 Single Unders
18 Thrusters (85#/55#)
15 Chest-to-bar Pull-ups
30 Single Unders
15 Thrusters (105#/65#)

Time caps: 12 mins
– Scaled version: Jumping PU/Pull-ups/C2B Pull-ups | Single Unders | 65/45 85/55 105/65
– Teens 14-15 RX will do same gymnastics movements and DU and use 65/45 85/55 105/65

BTWB

Photos by @robcwilson @snoridgecrossfit

Don’t forget to post your scores!  Makeups must be done and submitted by Monday 4:59pm PST.

Friday Night Lights Potluck and Mobile Bar was a smashing success! Huge thanks to Short and Stout Mobile Bar (by Jules and Reid) and to everyone for bringing tons of food to share for making this such a great way to close out the Open.  We will do this again!

Results – Registered Athletes

Results

Team WOD Pt. 1: 4x AMRAP 2 mins: Run and Max Rep Toes To Bars & Team WOD Pt. 2: 4x AMRAP 2 mins: Run and Max Rep Thrusters & Solo WOD: AMRAP 15 mins: Thrusters, Toes-to-bars and Run

Team WOD Pt. 1: 4x AMRAP 2 mins: Run and Max Rep Toes To Bars

For 4 cycles:
AMRAP in 2 mins of:
Run 200m
Max Rep Toes To Bar
Rest 30 secs

Rest 30 secs between each cycle.
For each cycle restart the AMRAP.
* As a team of 2 complete 200m Run as a team then max reps T2B. One works while one rests on max reps. Rest one Minute before Part 2. Go at 0, 2:30, 5, 7:30 min.

BTWB

Team WOD Pt. 2: 4x AMRAP 2 mins: Run and Max Rep Thrusters

For 4 cycles:
AMRAP in 2 mins of:
Run 200m
Max Rep Thruster (75#/55#)

Rest 30 secs between each cycle.
For each cycle restart the AMRAP.
* As a team of 2 complete 200m Run as a team then max reps Thruster. One works while one rests on max reps. Go at 0, 2:30, 5, 7:30 min.

BTWB

Solo WOD: AMRAP 15 mins: Thrusters, Toes-to-bars and Run

Complete as many rounds as possible in 15 mins of:
11 Thrusters (75#/55#)
9 Toes-to-bars
Run 200m

BTWB

Photo by @robcwilson @snoridgecrossfit

CrossFit Announces “Levels”, Grading System Based on 2022 Open Performance

Results

CrossFit Games Open 22.2 & Open 22.2 – Scaled

CrossFit Games Open 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (225#/155#)
Bar Facing Burpee

Time cap: 10 mins
* Athlete will have a straight line on the floor with the barbell on the center of that line. Line is for burpees.
* Workout begins with the barbell on the floor and the athlete standing tall next to one end of the barbell.
Athlete will step to the barbell and perform 1 deadlift, then 1 bar-facing burpee, 2 DL and 2 bar-facing burpees, 3 and 3, 4 and 4, 5 and 5, etc. until the round of 10 then back down in reverse order to 1.
* Bar Facing Burpee:
Athlete may jump or step back to reach the bottom
position.
Center of the athlete’s chest must be on the line,
and the feet and hands must be straddling the line.
The athlete’s head must stay behind the barbell.
Hands and feet must remain inside the width of the
plates.
Chest must touch the floor.
Stepping and/or jumping back to the starting position
are both permitted.
The athlete does NOT need to use a two-foot takeoff but both feet must be in the air over the barbell.
Touching the bar on the burpee jump is a no rep and entire rep must be redone.

BTWB

Open 22.2 – Scaled

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift (135#/95#)
Bar Facing Burpee*

Time cap: 10 mins

*Stepping over the bar is allowed.

BTWB


Friday Night Lights!

Photos by @robcwilson @snoridgecrossfit

Results – Registered Athletes

Results cont 

Team WOD: 12 Min to find a 1RM Clean & Jerk & Team WOD: AMRAP 16 mins: Clean & Jerks, Burpees, and Front Squats & Solo WOD: AMRAP 15 mins: Clean & Jerks, Burpees, Front Squats, and Burpees

Team WOD: 12 Min to find a 1RM Clean & Jerk

As a team of 2 take 12 minutes to find:

1RM Clean and Jerk

12 minutes total for each member to each establish a 1RM.
* One barbell per team. Change loads as needed.
** Alternate lifts until time is up.
*** Squat or Power; Split or Push

Post total weight/loads lifted as a team.

BTWB

Team WOD: AMRAP 16 mins: Clean & Jerks, Burpees, and Front Squats

As a team of 2 complete as many rounds as possible in 16 mins of:
5 Clean & Jerks (115#/75#)
10 Burpees
5 Front Squats (115#/75#)
* Alternate each movement.

BTWB

Solo WOD: AMRAP 15 mins: Clean & Jerks, Burpees, Front Squats, and Burpees

Complete as many rounds as possible in 15 mins of:
3 Clean & Jerks (115#/75#)
5 Burpees
3 Front Squats (115#/75#)
5 Burpees
Rest 30 secs

BTWB

Photo by @robcwilson @snoridgecrossfit

Deadline is Monday to make up 22.1 by 5pm PST and to register for the 2022 CrossFit Open! Register today.

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 42

Submit your score NLT 5pm PST to the Games site!  Scores are on the Friday post under Results.

Results

CrossFit Games Open 22.1 & CrossFit Games Open 22.1 – Scaled

CrossFit Games Open 22.1

Complete as many rounds as possible in 15 mins of:
3 Wall Walks
12 Dumbbell Snatches (50#/35#)
15 Box Jump Overs (24″/20″)

Two heats per class. Registered athletes must have a judge. Judge must ensure standards and rep counts are met.

* Begin behind the line facing the wall. After “go” step over the line, turn around, and perform 3 wall walks.
* M 60” /W 55” from wall. Touch line 10” from wall and return to start with chest on ground. Feet must be on wall before hands can leave start line or return to finish line.
* Bringing feet off the wall before hands touch the start/finish line is a no rep.
* NO dropping of Dumbbells allowed. No touching leg with support hand allowed. Both heads of DB must touch floor. Alternate arms.
* Box Jump Overs: No rebounding. Must step down. No angled box allowed (jumping on corners). Lateral jump is allowed. Must face box and step down to other side. Box will be min 9’ from wall.

BTWB

CrossFit Games Open 22.1 – Scaled

Complete as many rounds as possible in 15 mins of:
3 Scaled Wall Walks
12 Dumbbell Snatches (35#/20#)
15 Box Jump Overs (24″/20″)

* Step-ups allowed for the Box Jump Overs.
* Scaled wall walks to start with both hands IN FRONT of 55″ start/finish line (Both M/W and not touching like RX version)
* Walk up wall until both hands are on opposite side of start/finish line
* Return to other side and touch chest to complete rep

BTWB

Photo by @robcwilson @snoridgecrossfit

Today we do 22.1 for the 2022 CrossFit Open! Register today.

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 38

Logistics:

  • Starts Feb. 24th through Mar. 14th
  • Cost $20
  • We will program the 2022 Open WOD for all classes every Friday for 3 weeks
  • If you are going to workout each Friday, then just sign up for the Open
  • Athletes will take turns working out and judging each other for all Friday Classes

Make-ups:

  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
  • Saturdays will not be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, then don’t ask to “make it up”.  You won’t be allowed to. No exceptions.

I’m registered, what next?

  • You must sign up for a class time in MindBody
  • You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Age groups are predetermined.
  • Registered athletes will have a classmate judge your movements and count your reps.
  • Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
  • You will enter your score online or in the CrossFit Games app each week and you can see how you stack up against the world, region, state, age, etc.
  • Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals! (3/24-4/24)

Events:

  • Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
  • On the last week of the Open we will have an “Open is Closed Party” 3/11 which will be potluck and we will have some refreshments available via Jules and Reid’s “Short and Stout Mobile Bar”!

Results – Registered Athletes

Results Cont

Team WOD: 8 x AMRAP: Rows and Max Reps Squat Cleans & Solo WOD: 7 RFT: Rows and Squat Cleans

Team WOD: 8 x AMRAP: Rows and Max Reps Squat Cleans

For 8 cycles:
AMRAP in 2:30 of:
Row 300m
Max Reps Squat Clean (135#/95#)

Rest 30 secs between each cycle.
For each cycle restart the AMRAP.
* As a team of 2 complete 300m row then max rep squat cleans. One works while one rests. Go at 0, 3, 6, 9, 12, 15,18, 21 min.

BTWB

Solo WOD: 7 RFT: Rows and Squat Cleans

7 rounds for time of:
Row 200m/150m
5 Squat Cleans (155#/105#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Team WOD: Wall Ball (Partner), Bumper Plate Burpees, Power Clean & Jerks & Solo WOD: 7 RFT: Bumper Plate Burpees, Clean & Jerks, and Wall Balls

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.
* RX+ (135/95)

BTWB

 

Solo WOD: 7 RFT: Bumper Plate Burpees, Clean & Jerks, and Wall Balls

 

7 rounds for time of:
7 Bumper Plate Burpees (45#)
7 Clean & Jerks (115#/75#)
7 Wall Balls (20#/14#)
* RX+ (135#/95#)

BTWB

Photo by @robcwilson @snoridgecrossfit

…12 days until the 2022 CrossFit Open kicks off. Register today.

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 25

Logistics:

  • Starts Feb. 24th through Mar. 14th
  • Cost $20
  • We will program the 2022 Open WOD for all classes every Friday for 3 weeks
  • If you are going to workout each Friday, then just sign up for the Open
  • Athletes will take turns working out and judging each other for all Friday Classes
  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
  • Saturdays will not be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered and miss a class on Friday, then don’t ask to “make it up”. You won’t be allowed to. No exceptions.

I’m registered, what next?

  • You must sign up for a class time in MindBody
  • You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Age groups are predetermined.
  • Registered athletes will have a classmate judge your movements and count your reps.
  • Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
  • You will enter your score online or in the CrossFit Games app each week and you can see how you stack up against the world, region, state, age, etc.
  • Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals! (3/24-4/24)

Results