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Hang Squat Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
27 Thrusters (75#/55#)
50 Double Unders
21 Thrusters
50 Double Unders
15 Thrusters
50 Double Unders
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.
Team WOD:As a team of 2 complete for time:
60 Row (Cal) + Partner Deadlift Holds
— then —
2 rounds of:
30 Handstand Push-ups
40 Deadlifts (225#/155#)
50 Hang Power Cleans (135#/95#)
— then —
60 Row (Cal) + Partner Deadlift Holds
*Strip bar for HPC. Break up reps/rows as needed.
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!
Hang Squat Snatch 1-1-1-1-1Hang Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Use mats
For 3 cycles:
AMRAP in 3 mins of:
Row 500m/400m
Max Rep Wall Ball (20#/14#)
Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
Row should be 500m for men and 400m for women each round.
Photo by @robcwilson
Reminder:
No 6am on Thursday! During the Open we switch to Mon, Tue, Wed, Fri 6am classes (instead of M-Th). This will run through 3/24.
Joe W. made us a SRCF Open Leaderboard
The official Games Leaderboard is finalized but not all results are showing due to their website issues. For an update on what’s wrong with the site you can see it here:
Announcement:
Due to Snowmageddon ’17 Part Deux the Tuesday 2/28 the 6am and 8:30am classes are cancelled! So far all other classes are on schedule. Stay tuned to our Facebook group for updates!
Drive safe and be smart!
Front Squat 5-3-1-1-1Front Squat 5-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 7 mins of:
8 Clean & Jerks (95#/65#)
30 Double Unders
Coach Jessika Photobomb by @robcwilson
Reminder:
No 6am on Thursday! During the Open we switch to Mon, Tue, Wed, Fri 6am classes (instead of M-Th). This will run through 3/24.
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 rounds for time of:
Row 500m
50 Air Squats
40 AbMat Sit-ups
30 Push-ups
20 Pull-ups
Slow Kid at Play Photo by @robcwilson
17.1 score deadline has been extended by CrossFit to Tuesday at 5pm. Get those scores in if you haven’t already!
Due to Snowmageddon ’17 Part Deux we had to cancel tonights 6pm and 7pm classes. Between the traffic nightmare and the Parkway being shut down and looking like a used car lot it made sense to make the call.
Note: Tuesday 2/28 the 6am and 8:30am classes are also cancelled! So far all other classes are on schedule. Stay tuned to our Facebook group for updates!
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
Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell SwingsAs a team of 2 complete as many rounds as possible of:
7 Squat Cleans (95#/65#)
7 Toes-to-bars
7 Kettlebell Swings (70#/53#)
* Alternate after each exercise with your partner. Partner 1 completes 7 Squat cleans, Partner 2 completes 7 T2B, Partner 1 completes 7 KB, etc.
Post total rounds.
17.1 Photos by @robcwilson
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
The team is growing!
