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For time:
Row, 1000 m
— then —
3 rounds of:
15 Push Press, 115/75 lbs
12 Deadlifts, 225/155 lbs
9 Muscle-ups
For time:
Row, 2000 m
— then —
3 rounds of:
30 Push Jerks, 115/75 lbs
24 Deadlifts, 225/155 lbs
18 Muscle-ups
Perform as a team, one works, one rests.
CrossFit Games Open 17.510 rounds for time of:
9 Thrusters (95#/65#)
35 Double Unders
* time cap: 40 minutes
Standards:
– Thrusters are hip crease below top of knee (no butt ball allowed) with lockout at the top and open hips/knees and arms extended
– DU only counts when rope passes twice beneath the feet
10 rounds for time of:
9 Thrusters (65#/45#)
35 Single-unders
* time cap: 40 minutes
Photo by @robcwilson
The end of the Open is upon us. For those who have yet to finish you have Monday before 5PST to get it done at any class. Don’t forget to submit your scores!
This lung burner is a test of your cardio, double under efficiency, and positive mindset. For me it was a test I failed in all three categories! Either way another “fun” Open has come to an end.
Going forward I plan to make some programming additions to include versions of the longer Open WOD’s that either are in shorter AMRAP’s, slightly different rep schemes, movement swaps, earned time, or rounds for time formats. I also want to run a weekly summer SRCF Open with random Open WOD’s (from all the past Opens) programmed during the week for 5 weeks. This will help increase our capacity and endurance and familiarity with the Open.
Starting next week the 6am class schedule will shift back to Mon/Tues/Wed/Thurs class times and no early Friday class.
Workout Description & Scorecard
17.5 Live Announcement Recap
Results
Results 17.5 Registered Athletes
Front Squat 5-4-3-2-1Front Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 7 mins of:
7 Power Cleans (155#/105#)
7 Ring Dips
Complete as many rounds as possible in 7 mins of:
35 Double Unders
20 Ft. Kettlebell Overhead Walking Lunge (Pick load, both hands)
Photo by @robcwilson
Submit your 17.4 scores! Don’t forget to add your row tie-break time and be sure to double-check everything before hitting submit.
If you need to make up the Open WOD then you have any AM class and the 4pm class on Monday at the latest.
CrossFit Games Open 16.4 / 17.4As many reps as possible in 13 mins of:
55 Deadlifts (225#/155#)
55 Wall Balls (20#/14#) (10/9 ft)
55 Row Calories
55 Handstand Push-ups
If 55 handstand push-ups are completed, the athlete will first run all over the gym giving high five’s and slapping butts. Then the athlete may move back to the barbell and begin another round.
As many reps as possible in 13 mins of:
55 Deadlifts (135#/95#)
55 Wall Balls (20#/14#) (9 ft for both M and F)
55 Row Calories
55 Hand Release Push-ups
If 55 hand release push-ups are completed, the athlete may move back to the barbell and begin another round.
Photo by @robcwilson
Submit your scores! Don’t forget to add your row tie-break time and be sure to double-check everything before hitting submit.
If you need to make up the Open WOD then you have any AM class and the 4pm class on Monday at the latest.
Last night was awesome energy and a fun after party! We saw a ton of PR’s compared to last year with 17.4/16.4 with a slightly changed HSPU standard. Thanks to those who brought some food and drink to share. Next Friday we will repeat so plan to stick around!
Fittest On Earth: A Decade of Fitness Documentary Now Available
Results 17.4 Registered Athletes
Compare to 16.4 Results
Prior to 8 mins, do:
3 rounds of:
6 Chest-to-bar Pull-ups
6 Squat Snatches (95#/65#)
— then —
3 rounds of:
7 Chest-to-bar Pull-ups
5 Squat Snatches (135#/95#)
* Prior to 12 mins, do:
3 rounds of:
8 Chest-to-bar Pull-ups
4 Squat Snatches (185#/135#)
* Prior to 16 mins, do:
3 rounds of:
9 Chest-to-bar Pull-ups
3 Squat Snatches (225#/155#)
* Prior to 20 mins, do:
3 rounds of:
10 Chest-to-bar Pull-ups
2 Squat Snatches (245#/175#)
* Prior to 24 mins, do:
3 rounds of:
11 Chest-to-bar Pull-ups
1 Squat Snatch (265#/185#)
* If all reps are completed, time cap extends by 4 mins
General rules:
1) Use mats under your bar for any lifts 95# and up
2) Athlete must complete all 72 reps in first 8 minute window to earn another 4 minutes for the next 3 round couplet
3) Once a 3 round section is complete under the time cap, you may continue onto the next section and can “bank” time
4) Another person may assist in loading the bar as needed
5) RX only: Power Snatch followed by Overhead Squat is a no rep; Athlete must continue moving below parallel in a smooth motion
6) C2B must make contact below collarbone
7) Tie Breaker time is completion time after each full 3 round section
Prior to 8 mins, do:
3 rounds of:
6 Jumping Pull-ups
6 Squat Snatches (45#/35#)
— then —
3 rounds of:
7 Jumping Pull-ups
5 Squat Snatches (75#/55#)
* Prior to 12 mins, do:
3 rounds of:
8 Jumping Pull-ups
4 Squat Snatches (95#/65#)
* Prior to 16 mins, do:
3 rounds of:
9 Jumping Pull-ups
3 Squat Snatches (115#/75#)
* Prior to 20 mins, do:
3 rounds of:
10 Jumping Pull-ups
2 Squat Snatches (135#/95#)
* Prior to 24 mins, do:
3 rounds of:
11 Jumping Pull-ups
1 Squat Snatch (155#/105#)
* if all reps are completed, time cap extends by 4 mins
** Squat snatches or power snatches with overhead squats permitted
Guidance:
1) If you can RX C2B pull-ups, then complete as many 3 round couplets as you can within the time window. If the next couplet of snatches is over your max, then pick a heavier load and complete the time window you are in to finish out the WOD.
2) If the next Snatch load is too big of a jump then take a couple reps building to it at lower weights (even though those reps don’t count for your score)
3) If you are doing the Scaled version but have regular pull-ups then do the first 8 min window with jumping pull-ups but then switch to pull-ups for each 4 min window you earn
Photo by @robcwilson
Great energy tonight! Next week for 17.4 plan to make it an after party! Bring drinks, grab some food truck chow next door and hang out after all the heats are done. Frank and Shay will be leading the dance party.
17.3 scores are due by Monday 5pm. Submit them early. If you need to go then Monday hit a class prior to 5.
Deadlift 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 8 mins of:
12 Row (calories)
10 Deadlifts (225#/155#)
8 Handstand Push-ups
Rest 5 min.
Pt. 2: AMRAP 6 mins: Box Jumps, Assault Bike Calories and Hang Power CleansComplete as many rounds as possible in 6 mins of:
3 Box Jumps (30″/24″)
6 Assault Bike Calories
9 Hang Power Cleans (135#/95#)
Photo by @robcwilson
Make sure you submit your score for 17.2! If you are having difficulty be sure to email Games Support with your score. Select “SnoRidge CrossFit” from the drop down menu for Affiliate, type in and select your judge name (or use mine or Michelle if you don’t know their name), then choose correctly on Scaled or RX with your tie breaker.
CrossFit Games Open 17.2As many reps as possible in 12 mins of:
2 Rounds of:
Dumbbell Front Rack Walking Lunge (50#/35#), 50 ft
16 Toes-to-bars
8 Dumbbell Power Cleans (50#/35#)
— then —
2 Rounds of:
Dumbbell Front Rack Walking Lunge (50#/35#), 50 ft
16 Bar Muscle-ups
8 Dumbbell Power Cleans (50#/35#)
etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
* every 5-foot interval of the 50-ft, represents 1 rep of the lunge
1) Must touch knee to ground on DB Walking Lunges, DB racked on shoulders but hand must stay around the handle, must go 25 ft. and turn around. Lunge must extend at the hip with each step, and both heels must cross each 5 ft. increment and athlete standing tall with DB’s to count as a rep.
2) If you stop and rest during the 25 ft., athlete must back up and restart from the last 5 ft. mark crossed.
3) DB PC must touch one head of DB back on ground to count. Athelte must finish standing tall with DB racked on shoulders behind center of body.
4) T2B must start with heels behind bar and body, and toes must both touch the bar at the SAME TIME, inside the hands.
5) BMU must start fully extended with feet off the ground below the bar, finish with elbows fully extended on top of bar. ONLY the hands and no other part of the body can assist the athlete over the top (i.e. no feet or arms can help pull over the top of bar)
6) Tie Breaker time must be recorded by the judge after each set of DB Power Cleans
As many reps as possible in 12 mins of:
2 Rounds of:
Dumbbell Front Rack Walking Lunge, (35#/20#), 50 ft
16 Hanging Knee Raises
8 Dumbbell Power Cleans, (35#/20#)
— then —
2 Rounds of:
Dumbbell Front Rack Walking Lunge, (35#/20#), 50 ft
16 Pull-ups
8 Dumbbell Power Cleans, (35#/20#)
etc., alternating between hanging knee-raises and pull-ups
Photos by @robcwilson
This was a fun one and forearm killer! Friday Night Lights was a great turnout and the energy way fun. For 17.4 and 17.5 we are planning to make it a party night after so feel free to bring drinks, food or go grab food from a food truck at No Boat Brewing and bring it back. As always don’t forget to submit your score. Anyone who has yet to go then show up to any class prior to 5pm on Monday or if you have to go Saturday then you should have let me know already and should show up at 10:30 to warm up.
Alsot great job tonight with putting equipment away. It’s a PR over 17.1!
Squat Clean 1 RepSquat Clean 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
12 Squat Cleans (165#/115#)
24 Toes-to-bars
9 Squat Cleans
18 Toes-to-bars
6 Squat Cleans
12 Toes-to-bars
21-15-9 reps, for time of:
Handstand Push-up
Kettlebell Swing (70#/53#)
Ring Dip
Photos by THE @robcwilson (of Twitter and Instagram fame, yes he got another pic featured on CrossFit’s social media)
Recovery day! Stretch and roll out that lower back and hamstrings. Monday will be a bodyweight workout to get the muscles loose and blood flowing. If you are registered and completing 17.1 on Monday then you have up until the 4pm class to get ‘er done. Then you have to hustle to enter your score.
Make sure you enter your score on the Games site by Monday at 5pm!
Team SnoRidge CrossFit Open Count: 45
Inside the Leaderboard: What It Takes to Win
Fittest On Earth: A Decade of Fitness–Official Trailer
Filthy FiftyFor time:
50 Box Jumps (24″/20″)
50 Jumping Pull-ups
50 Kettlebell Swings (35#/26#)
50 Walking Lunges
50 Knees To Elbows
50 Push Press (45#/33#)
50 Back Extensions (Sub Good Morning 45#/33#)
50 Wall Balls (20#/14#)
50 Burpees
50 Double Unders
For time:
30 Box Jumps (24″/20″)
30 Jumping Pull-ups
30 Kettlebell Swings (35#/26#)
30 Lunges
30 Knees To Elbows
30 Push Press (45#/33#)
30 Back Extensions (Sub Good Morning 45#/33#)
30 Wall Balls (20#/14#)
30 Burpees
30 Double Unders
Squat Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Dumbbell Hang Squat Clean (50#/35#)
Handstand Push Up
