Category: Daily WOD

FT: Hang Power Cleans, AbMat Sit-ups and Burpees

FT: Hang Power Cleans, AbMat Sit-ups and Burpees

For time:
15 Hang Power Cleans (135#/95#)
45 AbMat Sit-ups
15 Burpees
12 Hang Power Cleans
36 AbMat Sit-ups
12 Burpees
9 Hang Power Cleans
27 AbMat Sit-ups
9 Burpees
6 Hang Power Cleans
18 AbMat Sit-ups
6 Burpees
3 Hang Power Cleans
9 AbMat Sit-ups
3 Burpees

BTWB
Photo by @robcwilson
Tonight we learned what 18.3 is! For Friday Night Lights tomorrow be sure to read up on the movement standards, scaling and workout logistics below.  Show up for class on time and check in if it’s the PM classes for a wave (4/5/6pm classes).  Please do not show up at 7:30pm asking to do the WOD.  Come to class and get on the board.
PLEASE READ:
When you are not working out or spectating please stay out of the athlete’s way! Don’t go wandering around the gym and stand in the athlete and judges workout space.  Don’t block their equipment, and don’t start warming up inches away from them. Last week I saw several instances of someone not paying attention get in the way of an athlete during their 18.2 or 18.2A attempt that slowed either them or their judge down.  Be aware of your surroundings and respect that person’s lane.
Once you complete your 18.3 do not forget to submit your score online or via the app to ensure it gets validated smoothly.
Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
Time cap: 14 minutes
Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches
Read the scorecard for full event details.
Equipment and Standards:

  • One pair of dumbbells, one barbell per athlete only
  • Must use collars, collars must be on outside of all plates on barbell
  • Dumbbell Snatch is alternating arm, with switching hands occurring only below the top of the athlete’s head
  • Dumbbell must touch both heads on the ground at the bottom of each rep
  • Non-lifting arm or hand cannot contact the body
  • Standards for DU, MU and BMU are unchanged
  • For the OHS athlete may squat snatch into the OHS provided depth range of motion is achieved

Logistics:

  • Registered athletes for Friday Night Lights will go first, Please check in with the coach to sign up for a wave
  • Plan on judging to help move things along
  • Athletes performing muscle-ups will line up first based on ring and bar placement, do NOT take out a bar when you arrive and start lifting without checking with the coach for how the layout will be and what wave you are in

Scoring:

  • TIME CAP: 14 minutes. If you hit time cap you will enter total reps as your score.
  • TIEBREAK: This workout includes a tiebreak. If 2 rounds are completed prior to the time cap, your score will be your total time, and there will be no tiebreaker. If you are unable to complete the entire workout in the allotted time, the tiebreaker is your time at the end of the last set of 100 double-unders. Judges be sure to record the time at each set of 100.

Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.
Nicole Carroll’s Tips and Demo for Open Workout 18.3
Predicting the CrossFit Open, Part 2

Update Studio: 18.2 Men’s Top Stories

Update Studio: 18.2 Women’s Top Stories

Results

Results cont

Snatch 1-1-1 & FT: Rows; 3x Overhead Squats and Ring Dips

Snatch 1-1-1

Snatch 1-1-1

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

BTWB

FT: Rows; 3x Overhead Squats and Ring Dips

For time:
Row 1000m
— then —
3 rounds of:
15 Overhead Squats (115#/75#)
15 Ring Dips

BTWB

100th WOD Photo for Kevin and Amanda by @robcwilson

Results

Results cont

Push Jerk 3-3-3 & 4 RFT: Handstand Push-ups, Toes-to-bars and Runs

Push Jerk 3-3-3

Push Jerk 3-3-3

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

BTWB

4 RFT: Handstand Push-ups, Toes-to-bars and Runs

4 rounds for time of:
12 Handstand Push-ups
12 Toes-to-bars
Run 400m

BTWB
Photo by @robcwilson
18.2: Earn the Bar

Results

Results cont

Back Squat 5-5-5 & Strict Pull-ups: 10-10-10 & AMRAP 9 mins: Kettlebell Swings, Box Jumps and Double Unders

Back Squat 5-5-5

Back Squat 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Alternate back squat sets with strict pull-up sets.

BTWB

Strict Pull-ups: 10-10-10

Strict Pull-ups 3×10

Rest as needed between sets.
* Scale to sets you can manage, supine ring rows, or use the least amount of band help possible.

BTWB

AMRAP 9 mins: Kettlebell Swings, Box Jumps and Double Unders

Complete as many rounds as possible in 9 mins of:
10 Kettlebell Swings (70#/53#)
10 Box Jumps (24″/20″)
20 Double Unders

BTWB

Advanced RX: EMOM for 10 mins: Hang Squat Snatch & 3 RFT: Run, Pull-ups and Hang Power Snatches

Advanced RX Class:

EMOM for 10 mins: Hang Squat Snatch

1 Hang Squat Snatch, pick load

Every 1 min for 10 mins.

BTWB

3 RFT: Run, Pull-ups and Hang Power Snatches

3 rounds for time of:
Run 400m
20 Pull-ups
10 Hang Power Snatches (115#/75#)

BTWB
Photos by @robcwilson
Above: Brian’s reaction to the day after 18.2.
If you haven’t entered your score then make sure you submit it by Monday at 5pm.  If you have to make it up come to any day class Monday and your last chance is the 4pm class.  Make sure you are entering your score early enough to be sure it gets in.  Don’t wait and risk it.
CrossFit Games Open 18.2: Preliminary Analysis

Results

Team WOD: FT: Partner Run, Pull-ups, and Hang Power Snatches

Team WOD: FT: Partner Run, Pull-ups, and Hang Power Snatches

As a team of 2 complete for time:
Partner Run 400m
60 Pull-ups
60 Hang Power Snatches (75#/55#)
Partner Run 400m
40 Pull-ups
40 Hang Power Snatches
Partner Run 400m
20 Pull-ups
20 Hang Power Snatches
*  Run as a team, alternate work / rest with your partner for pull-ups and snatches.

BTWB
Photo by @robcwilson
That’s a wrap on Week 2 of Friday Night Lights. Some fitness, some weights, and then some whiskey! Cheers to those who are done and let’s hope for something equally fun and heavy next week.
If you haven’t entered your score then make sure you submit it by Monday at 5pm.  If you have to make it up come to any day class Monday and your last chance is the 4pm class.  Make sure you are entering your score early enough to be sure it gets in.  Don’t wait and risk it.
18.2 Recap: It’s Going to Burn
After watching his garbage performance of 18.2 CF Games host/announcer Rory McKernan recognized he did not complete his dumbbell squats to standard and is redoing it.

RORY MCKERNAN WITHDRAWS 18.2 SCORE

Results

FT: Rows, AbMat Sit-ups, Toes-to-Bar

FT: Rows, AbMat Sit-ups, Toes-to-Bar

For time:
Row 1000m
20 AbMat Sit-ups
Row 750m
40 Toes To Bars
Row 500m
60 AbMat Sit-ups

BTWB
Coach Peter is shocked at the 18.2 AND 18.2A announcement!
Photos by @robcwilson
18.2 and 18.2A are here! See below for rules, logistics etc. Also be sure to read the scorecard for all details and understand how the workout works.
Equipment and Standards:

  • One pair of dumbbells, one barbell per athlete only
  • Must use collars, collars must be on outside of all plates on barbell
  • Squat cleans of DB’s are NOT allowed. You must muscle or power clean to your shoulders then Front Squat BELOW parallel.
  • DB’s must be held on the shoulder but there is NO requirement to maintain grip on the DB during the squat
  • RX: Must jump both feet back/jump both feet up for burpees (stepping up/back is scaled). 2 foot jump over bar. Must be perpendicular to bar (Bar-facing)
  • 12 minute cap. If you finish and have time to 1RM clean, you can power, squat, or split clean. You must have collars back on to lift.
  • Smallest increments for load are 1lb. (1/2 lb. plates on each side)
  • Athlete can have help to load their bar

Logistics:

  • Registered athletes for Friday Night Lights will go first, Please check in with the coach to sign up for a wave
  • Plan on judging to help move things along
  • Bar facing burpees take up space, do NOT take out a bar when you arrive and start lifting without checking with the coach for how the layout will be and what wave you are in.

Scoring:

  • NOTE: Score is time for 18.2 and load for 18.2A. If you do not get to the 1RM clean in 12 minutes your score for 18.2A is 0 and you will not log a score.
  • If you scale 18.2 your 18.2A lift score will also show scaled over athletes who RX 18.2 and then clean a 1RM.

Best of luck to everyone! Expect this to take longer than your 18.0 score. You should perform a few squat cleans as part of your warm-up to a starting lift in case you get to the 1RM. Expect the bar to be heavier than normal. This looks like a fun but spicy one!
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 and 18.2a
Read the scorecard for full event details.
Scroll for scaling options.
Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.
Related:
Nicole Carroll’s Tips and Demo for Open Workout 18.2
Results
Results cont

Hang Power Clean 2-2-2-2-2 & 3 RFT: Rows, Wall Balls and Chest-to-bar Pull-ups

Hang Power Clean 2-2-2-2-2

Hang Power Clean 2-2-2-2-2

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

BTWB

3 RFT: Rows, Wall Balls and Chest-to-bar Pull-ups

3 rounds for time of:
Row 300m
25 Wall Balls (20#/14#)
15 Chest-to-bar Pull-ups

BTWB
Photo by @robcwilson
Is Coach Peter resting or praying for no thrusters and double-unders for 18.2?
We find out tomorrow with the announcement at 5pm in the lobby. Come join us to see what is in store for us!
18.1 Workout Analysis

Results

Results cont

Deadlift 5-5-5 & 5 RFT: Deadlifts, Box Jumps and Kettlebell Swings

Deadlift 5-5-5

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go

BTWB

5 RFT: Deadlifts, Box Jumps and Kettlebell Swings

5 rounds for time of:
9 Deadlifts (225#/135#)
15 Box Jumps (24″/20″)
21 Kettlebell Swings (53#/35#)

BTWB

Photo by @robcwilson
18.1 is behind us! What is in store this week for 18.2? Well since Dave Castro posted a hint of burning coals I think it basically means  we are all going to die. Probably with double-unders and thrusters or deadlifts and box jumps since I programmed those this week.

Jonne Koski is Out of The 2018 CrossFit Games Season

Results

Results cont

Advanced RX: Lifting: Squat Clean 1-1-1-1-1 & 3 RFT: Muscle-ups, Squat Cleans and Box Jumps

Advanced RX Class:

Lifting: Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1-1

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

BTWB

3 RFT: Muscle-ups, Squat Cleans and Box Jumps

3 rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans (135#/95#)
20 Box Jumps (24″/20″)

BTWB
Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 49
For those who are registered make sure you enter your score NLT Monday at 5pm either through the CF Games App or online through the Games site.  If you are late with your score it won’t count so don’t miss the deadline.  Any issues let me know immediately.
If you were unable to complete this workout today then Monday is your makeup day in any class so long as you complete it and enter your score NLT 5pm!  Don’t delay until the last minute.

Join us on Thursday in the lobby for the live announcement of 18.2!

Results