Filthy Fifty or Dirty Thirty

Filthy Fifty

For 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

Dirty Thirty

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

BTWB 

Photo by @robcwilson

Open prep Friday. Choose the Filthy 50 or Dirty 30!

Results

Results cont

Muscle-up or Pull-up Practice & FT: Rows, Muscle-ups and Thrusters

Muscle-up or Pull-up Practice

Practice muscle-ups, pull-ups or MU progressions. 12 minutes

FT: Rows, Muscle-ups and Thrusters

For time:
Row 1000m
15 Muscle-ups
30 Thrusters (95#/65#)

BTWB 

Photo by @robcwilson

STAGE 1: THE OPEN
FIVE WEEKS | FEB. 23 – MARCH 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open feeds the Regional Qualifiers and then the Games.
Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT (join us each week in the lobby to watch the announcement as it streams live), and we will program the workout for the week every Friday for everyone to complete in class and submit their score online. Scores are due before 5 p.m. PT the following Monday. Each week you will complete the workout with a judge in your Friday class, then swap and judge them, ensuring proper range of motion is met and good reps are counted.
Need to scale? No problem, the Open has a scaled option in addition to the prescribed workout. The scaled version will be programmed as well each Friday. Anyone registered for the Open that is unable to make it to class on a Friday to complete that week’s Open event must contact us in advanced to arrange a makeup and a judge. Make-ups will be Monday during AM classes (scores are due at 5pm).
Depending on the logistics required for each Open workout we will announce if we are doing class sign-ups on Friday’s. All registered athletes need a judge so that means you will help judge when you aren’t doing the WOD in your class. If you aren’t registered you don’t require a judge but you can help out by being a judge.
If you are going to attend Friday classes then you will be completing the Open WOD so you might as well register!
How to Register:
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update

Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.

Results

Results cont

Alt EMOM 10 mins: Touch And Go Deadlifts and Handstand Push-ups & Chipper: Double Unders, Deadlifts, T2B, Slam Balls

Alt EMOM 10 mins: Touch And Go Deadlifts and Handstand Push-ups

Every 1 min for 10 mins, alternating between:
2 Touch And Go Deadlifts, pick load
6 Handstand Push-ups

Chipper: Double Unders, Deadlifts, T2B, Slam Balls

For time:
30 Double Unders
30 Deadlifts (185#/135#)
30 Double Unders
30 Toes-to-bars
30 Double Unders
30 Ball Slams (3o#/20#)
30 Double Unders

BTWB 

Photo by @robcwilson

Next week the Open begins! Announcement will be Thursday at 5pm and we will watch it stream live in the lobby.  Friday we will program 17.1. Go get signed up if you’ve been procrastinating.

Team SnoRidge CrossFit Open Count: 30

There are a couple people that are signed up but have not joined the team.  Make sure you edit your Games profile to add yourself to Team SnoRidge CrossFit!

2017 Live Open Announcement Venues and Athletes

Update Show: Regional Power Rankings, Women

Results

Results cont

Lifting: Hang Squat Snatch + Snatch Balance + Overhead Squat & 3 RFT: Runs, Power Snatches and Overhead Squats

Lifting: Hang Squat Snatch + Snatch Balance + Overhead Squat

Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
Snatch Balance 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
Complex 1 Hang Squat Snatch + 1 Snatch Balance + 1 OHS.

3 RFT: Runs, Power Snatches and Overhead Squats

3 rounds for time of:
Run 400m
10 Power Snatches (115#/75#)
10 Overhead Squats (115#/75#)

BTWB 

Photo by @robcwilson

Finally a break in the weather to allow us to get some runs in!

Team SnoRidge CrossFit Open Count: 30

There are a couple people that are signed up but have not joined the team.  Make sure you edit your Games profile to add yourself to Team SnoRidge CrossFit!

Results

Results cont

Front Squat 5-5-5 & 7 RFT: Chest-to-bar Pull-ups, Front Squats and Wall Balls

Front Squat 5-5-5

Front Squat 5-5-5

Rest as needed between sets.

7 RFT: Chest-to-bar Pull-ups, Front Squats and Wall Balls

7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Front Squats (135#/95#)
7 Wall Balls (20#/14#)

BTWB 

Photo by @robcwilson

Games athlete and new masters athlete Denae Brown destroys Open WOD 11.2 (what we did last Friday) using the men’s deadlift weight and just misses 12 full rounds.

Denae Brown Does Open Workout 11.2

How to Balance in a Handstand

Congrats to Brian S. for hitting his 250th WOD tonight and also for finishing in 3rd place overall for the Scaled division of the Punishment League hosted by Cascade CF!

Results

Results cont

Team WOD: 50-40-30: Handstand Push-ups, Dumbbell Hang Squat Cleans, Row and Sit-ups

Team WOD: 50-40-30: Handstand Push-ups, Dumbbell Hang Squat Cleans, Row and Sit-ups

50-40-30 reps, As a team of 2 complete for time of:
Handstand Push-up
Dumbbell Hang Squat Clean, pick load
Row Calories
AbMat Sit-up

*Alternate work and break up reps with your partner.

BTWB 

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 30

2017 Live Open Announcement Venues and Athletes

Double-Under Positioning With Dan Bailey

Results

Advanced RX: Squat Clean & Jerk 1-1-1-1-1 & Pt. 1: 21-15-9: Dumbbell Hang Squat Cleans and Handstand Push Ups & Pt. 2: 3 RFT: Power Clean & Jerks and Bar Muscle-ups

Advanced RX Class:

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

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

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

Pt. 1: 21-15-9: Dumbbell Hang Squat Cleans and Handstand Push Ups

21-15-9 reps, for time of:
Dumbbell Hang Squat Clean (50#/35#)
Handstand Push Up

Pt. 2: 3 RFT: Power Clean & Jerks and Bar Muscle-ups

3 rounds for time of:
5 Power Clean & Jerks (165#/115#)
5 Bar Muscle-ups

BTWB  

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 30

Results

Push Jerk 2-2-2-2-2 & AMRAP 16 mins w/ Buy-in: Double Unders, Wall Balls, Power Cleans, Push Jerks and Pull-ups

Push Jerk 2-2-2-2-2

Push Jerk 2-2-2-2-2

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

AMRAP 16 mins w/ Buy-in: Double Unders, Wall Balls, Power Cleans, Push Jerks and Pull-ups

In 16 mins do:
100 Double Unders
50 Wall Balls (20#/14#)
then in the remaining time, AMRAP of:
9 Power Cleans (95#/65#)
6 Push Jerks
3 Strict Pull-ups

BTWB  

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 28

The Open is getting closer and our metcon’s are increasingly looking like what you can expect during the Open (Fast, light, large rep counts or long time domains).

Games shakeup! Sara Sigmundsdottir moves regions:

Catching Up With Sara Sigmundsdottir

Results

Results cont