AMRAP 15 mins: Muscle-ups, Wall Balls and 200m
Complete as many rounds as possible in 15 mins of:
3 Muscle-ups
15 Wall Balls (20#/14#)
Run 200m
* Scale 5 Ring Dips each round (for 3 MU)
Category: Daily WOD
Advanced RX Class: Power Clean & Push Jerk : 2 Rep Max & 10-8-6-4-2: Power Cleans, Lateral Burpees (Over Barbell), Run
Advanced RX Class:
Power Clean & Push Jerk : 2 Rep Max
Record your best Power Clean & Push Jerk 2 Rep Max lift.
10-8-6-4-2: Power Cleans, Lateral Burpee (Over Barbell) and 200m
10-8-6-4-2 reps, for time of:
Power Clean (185#/120#)
Lateral Burpees (Over Barbell)
Run 200m
Skill Work
A single set of Handstand Push Up (Free Standing) for max reps.
Practice freestanding HSPU or HS hold and walk.
BTWB
If you need to complete 15.2 then you have Monday any AM class to complete it. You must submit your score by 5pm PST.
Reminder: On Mondays during the Open only we will have a 6am Class and no 6am class on Thursdays. Plan ahead!
Photos by Rob W.
CrossFit Games Open 14.2 / 15.2 & CrossFit Games Open 15.2 – Scaled
CrossFit Games Open 14.2 / 15.2
“Workout 15.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
10 Overhead Squats (95#/65#)
10 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
12 Overhead Squats
12 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
14 Overhead Squats
14 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.
Teens: OHS (65#/45#) and Pull-ups, starting at the round of 10’s
* Guidance: If you have to scale chest to bar pull-ups, then perform scaled Open 15.2. Score is only the reps completed up until you scale. If you go for RX but do not fit the required 2 rounds of work in the first 3 minutes, immediately scale and continue for additional 3 minute intervals with the applicable scale.
CrossFit Games Open 15.2 – Scaled
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
6 Overhead Squats (65#/45#)
6 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
8 Overhead Squats
8 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
10 Overhead Squats
10 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.
* Guidance: If you do not fit the required work in the first 3 minutes, scale and continue for additional 3 minute intervals with the applicable scale. Use normal scale for pull-ups to try to get as many reps/rounds as possible. Score is only the reps completed up until you scale.
Photo by Rob W.
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Great energy again tonight in the gym! Lots of PR’s, first time pull-ups, overhead squats, high fives, and floor flopping. Love how everyone pushes and encourages each other to get another rep! Thanks to everyone for judging and remember don’t forget to post your scores.
Wondering why the Open would program Chest-to-Bar Pull-ups, Pull-ups and Overhead Squats in week 2? Remember it’s a test to find the fittest worldwide to qualify for Regionals. Read the SRCF write-up about the 14.2 Announcement last year and how to approach the Open.
Wondering why the Open would program Chest-to-Bar Pull-ups, Pull-ups and Overhead Squats in week 2? Remember it’s a test to find the fittest worldwide to qualify for Regionals. Read the SRCF write-up about the 14.2 Announcement last year and how to approach the Open.
Note: Make-ups for registered participants in the Open are Saturday at 10:30am and Monday all AM Classes (6am, 8:30am, 9:30am, and 11:30am).
Inside the Leaderboard: March 6, 2015
Results
Results 15.2 RX
Results 15.2 Scaled
Hang Power Clean 2-2-2-1-1-1 & Row 3000m TT
Hang Power Clean 2-2-2-1-1-1
Hang Power Clean 2-2-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Row 3000 m TT (Time Trial)
Row 3000m
This is an all out effort for time.
BTWB
Tomorrow is “FriDay Night Lights” and the WOD is 15.2 aka 14.2! Yes we have our repeat for the season. See below for the workout, the standards, and some guidance on scaling. Good luck to those going tomorrow. Remember all classes will program the Open WOD and make-ups for registered participants in the Open are Saturday at 10:30am and Monday all AM Classes (6am, 8:30am, 9:30am, and 11:30am).
Promotion Update: Come to class on Thursdays during the Open and you will get a free cheering section!
“Workout 15.2”
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
10 Overhead Squats (95#/65#)
10 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
12 Overhead Squats
12 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
14 Overhead Squats
14 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Teens: OHS (65#/45#) and Pull-ups, starting at the round of 10’s
Scaled: OHS (65#/45#) and Pull-ups, starting at the round of 6’s
Guidance: If you have to scale chest-to-bar pull-ups, then perform scaled Open 15.2. Score is only the reps completed up until you scale. If you go for RX but do not fit the required 2 rounds of work in the first 3 minutes, immediately scale and continue for additional 3 minute intervals with the applicable scale.
Coaching Tips:
- Try not to break up the OHS, keep them to large sets if possible, as it eats time when you put the bar down.
- Snatch the first rep only if you have no issues with a full snatch, otherwise do not waste the effort missing a snatch.
- Keep a narrower grip on the OHS if you have the flexibility to save your shoulders. Stay in your heels and off your toes. Lead up with your chest.
- Break up the pull-ups into small and manageable sets throughout. Don’t burn out with unbroken sets to start.
- Keep a measured pace early on to settle heart rate but move with purpose and quick transitions.
- Whether you have to scale the scaled or not, make it a workout and use this as a measure of your fitness. Gauge what you need to do to work on overhead squats or pull-ups and set a goal on improving them.
- Have fun!
Every 1 min for 8 mins: Squat Snatches and Overhead Squats & 21-15-9: Snatches and Ring Dips
Every 1 min for 8 mins: Squat Snatches and Overhead Squats
Every 1 min for 8 mins do the following complex:
1 Squat Snatch, pick load
1 Overhead Squat, pick load
21-15-9: Snatches and Ring Dips
21-15-9 reps, for time of:
Squat Snatch (95#/65#)
Ring Dip
BTWB
Today was the snatch version of the classic benchmark “Elizabeth”. Way more fun.
Hope to see a big crowd for the 15.2 announcement at 5pm tomorrow! We will stream it live in the gym.
Strict Pull-ups or Max Muscle-ups: 3×8 & AMRAP 20 mins: Thrusters, Box Jumps, Chest-to-bar Pull-ups and 200m
Strict Pull-ups: 3×8 or 3 Max Effort Muscle-ups
Skills WOD: Complete 3 Sets of 8 Strict Pull-ups or 3 Sets of Max Rep Muscle-ups.
Rest as needed between sets.
AMRAP 20 mins: Thrusters, Box Jumps, Chest-to-bar Pull-ups and 200m
Complete as many rounds as possible in 20 mins of:
6 Thrusters (75#/55#)
4 Box Jumps (24″/20″)
2 Chest-to-bar Pull-ups
Run 200m
BTWB
This Thursday at 5pm is the CF Games Open 15.2 WOD Announcement. It will be streamed live on games.crossfit.com and we will have it on in the lobby on the big screen for all to come in and watch together. Bring refreshments if you want!
Congrats to Natalie for completing her 650th WOD yesterday with this beautiful crew (below) and to Guru for hitting his 100th WOD tonight!
Thanks to Joe W. we now have a SnoRidge CF Open Leaderboard on the website! There is a banner link on the right side of the “Workout” page. Yes look to the upper right and click on that Games logo.
It pulls from the CF Games leaderboard, and your ranking is based on your total points of your workout finishes for each WOD within SRCF (1st =1 pt, 2nd = 2 pts., etc.). If you are scaled you are ranked below RX. The number in parentheses is your actual raw score for a given workout.
CrossFit Games Update: March 3, 2015
2015 CrossFit Open: 15.1 Results & Standings theRxReview.com
Lifting: Shoulder Press and Push Press & Chipper: Rows, Double Unders, AbMat Sit-ups and 3 more
Lifting: Shoulder Press and Push Press
Shoulder Press 1-1-1, using heaviest weight per set
Push Press 3-3-3, using heaviest weight per set
* 1 press + 3 push press as a complex.
Chipper: Rows, Double Unders, AbMat Sit-ups and 3 more
For time:
Row 750m
100 Double Unders
75 AbMat Sit-ups
50 Burpees
25 Deadlifts (185#/135#)
Run 600m
Team WOD: Dueling "Down, Up and Over": Runs, Front Squats, Up And Over Box Jumps
Team WOD: Dueling “Down, Up and Over”: Runs, Front Squats, Up And Over Box Jumps
Partner Up and duel for max reps!
Go head to head and alternate 2 rounds each of max reps of the following:
Run 400m
Max Reps Front Squat (115#/75#)
Swap
Run 400m
Max Reps Up and Over Box Jumps (24″/20″)
Swap
* While one person runs 400m, the other person completes max rep Front Squats (115#/75#). Swap after each run.
** Complete the same cycle with Up and Over Box Jumps (24″/20″). Swap after each run.
*** Each partner should run 4 times and squat 2x/box jump 2x
Total reps wins (total front squats + total up and over box jumps)
One Bar, One Box
15.1 Pic by Rob W.
Don’t forget to post your scores! You have until 5pm PST on Monday but please don’t wait.
CrossFit Games Open 15.1 & CrossFit Games Open 15.1 – Scaled & CrossFit Games Open 15.1A
CrossFit Games Open 15.1
Complete as many rounds as possible in 9 mins of:
15 Toes-to-bars
10 Deadlifts, 115/75 lbs
5 Snatches, 115/75 lbs
Perform both workouts on a 15-minute running clock, start Workout 15.1a immediately after finishing 15.1.
Teens: 85#/55#. If you are in the Open you must have a judge. (RX or scaled)
CrossFit Games Open 15.1 – Scaled
Complete as many rounds as possible in 9 mins of:
15 Hanging Knee Raises
10 Deadlifts, 85/55 lbs
5 Snatches*, 85/55 lbs
* ground-to-overhead allowed
Teens Scaled: 65#/45#.
After 15.1 Immediately Begin
CrossFit Games Open 15.1A
1-rep-max clean and jerk
6 minute time cap
You must use the same bar as 15.1 (no preloaded bars). No help loading. No plates lower than 1/2 lb are allowed. Scores are in 1 lb increments.
BTWB
SRCF Friday Night Lights is here! What an amazing turnout tonight! It was like a full blown Lego Movie in the gym because everything was AWESOME!
Looking forward to the next four Fridays (not the WOD’s, just the party atmosphere). Thank you everyone for making this day go so smoothly with good cheering, participation, energy and PR’s. Someone said we are gonna need a new bell by the time the Open is over.
If you are registered for the Open make sure you enter your score and enter it correctly! Choose the correct reps/load, RX or Scaled, and submit it by Monday. Double-check it before you send it in as a few have made some mistakes already. Don’t make me chase you down. For those with an iPhone download the Games app.
Inside the Leaderboard: February 27, 2015
CrossFit Games App for iOS Available Now
15.1 Pics by Rob W.
Practice Bar Muscle Up or Rope Climb & 3 RFT: Rows, Wall Balls and Toes To Bars
3 RFT: Rows, Wall Balls and Toes To Bars
3 rounds for time of:
Row 300m
25 Wall Balls (20#/14#)
15 Toes To Bars
BTWB
The Chaos begins tomorrow!!! Read yesterday’s post if you are unaware of what happens tomorrow. Please bring your patience and wear your fun-pants.
If you did T2B today and come in tomorrow we will sub Kettlebell Swings. If you are registered for the Open it is your call to go tomorrow or wait to Saturday at 10:45am for the make-ups.
PR Bell Alert!!! We have 56 people signed up for the 2015 Open! That is insane and far more than we hoped for. I love the turnout and enthusiasm everyone has brought.
Today’s WOD announcement was well attended in the gym by roughly 30 people and I’ll get more chairs out for next week. Anyone wanting to bring refreshments (i.e. frosty beverages) feel free.
The 15.1 Open WOD information, rules, weights, scaled and teens version, etc. can all be found below.
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
115-lb. deadlifts, 10 reps
115-lb. snatches, 5 reps
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Watch archive footage of Rich Froning vs. Mat Fraser on Workout 15.1 and 15.1a on the CrossFit Games site.