Category: Events

WOD 2024.04.22

Power Snatch 3-2-1-1-1

Power Snatch 3-2-1-1-1

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

BTWB

Workout 1 – 2024 CrossFit Games Quarterfinals

4 rounds, 1 min per station, for max reps of:
Snatch (135/85)
Row Calorie
Dumbbell Box Step-up (50/35 lbs, 20″)
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB
 

Photo by @snoridgecrossfit

Results

Results cont

Quarterfinals WOD Results

A Guide to the 2024 CrossFit Games Season

12 out of 15 people who advanced to the Individual and Age Group Quarterfinals competed through this past weekend. Four grueling workouts that were well progammed and super challenging for all! We take a lot of pride in how our gym qualified so many individuals and for how well everyone performed. There was a lot to learn both as athletes and as an overall gym in terms of areas to focus on and improve and things to continue doing. I’m already looking forward to next year’s competition season for SRCF!

Here’s the final standings:

Push Jerk 2-2-2 & FT: Row and Clean & Jerks

Push Jerk 2-2-2

Push Jerk 2-2-2

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

BTWB

FT: Row and Clean & Jerks

For time:
Row 500m
4 Clean & Jerks (135/95)
Row 400m
5 Clean & Jerks
Row 300m
6 Clean & Jerks
Row 200m
7 Clean & Jerks
Row 100m
8 Clean & Jerks

BTWB

Photo by @snoridgecrossfit

Events:

SRCF Holiday Onesie/Sweater/Outfit Party Potluck!

When: December 9
🎄Time: 6:30 🎄Where: At the Gym 🎄Bring food to share🎄

Results

Back Squat 3-3-3-3 & 18-15-12-9-6: Deadlifts, Back Squats, and Pull-ups

Back Squat 3-3-3-3

Back Squat 3-3-3-3

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

BTWB

18-15-12-9-6: Deadlifts, Back Squats, and Pull-ups

18-15-12-9-6 reps, for time of:
Deadlift (115/75)
Back Squat (115/75)
Pull-up

BTWB

Photo by @snoridgecrossfit

Events:

SRCF Holiday Onesie/Sweater/Outfit Party Potluck!

When: December 9
🎄Time: 6:30 🎄Where: At the Gym 🎄Bring food to share🎄

The CrossFit Triple Crown? Dave Castro Discusses the Concept on His Week in Review

Results

Results cont

E2MOM for 12 mins: Snatch & AMRAP 12 mins: Squat Snatches, Toes-to-bars and Row & Checkout: V-ups: 30 Reps for Time

E2MOM for 12 mins: Snatch

1 Snatch, pick load

Every 2 mins for 12 mins.

BTWB

AMRAP 12 mins: Squat Snatches, Toes-to-bars and Row

Complete as many rounds as possible in 12 mins of:
6 Squat Snatches (115/75)
12 Toes-to-bars
18/14 Row Calories

BTWB

Checkout: V-ups: 30 Reps for Time

For time:
30 V-ups

BTWB

Photo by @snoridgecrossfit

2023 CF Games Age Group Quarterfinals are in the books! Finished 385th in my age group worldwide (Masters 45-49) with some fun and not so fun workouts this year.  Great to see our gym have both Individuals and Masters represented in the Quarterfinals.  Next year hoping to see a couple more qualify!

Looking forward to watching the Semifinals:

The 2023 NOBULL CrossFit Games Semifinals

Results

Team WOD: Thruster: 500 Reps for Time & Team WOD: AMRAP 20 mins: Burpees, Overhead Squats, Sit-ups, and Partner Rows & Solo WOD: AMRAP 15 mins: Overhead Squats, Burpees and Sit-ups

Team WOD: Thruster: 500 Reps for Time

For time:
500 Thrusters (45/33)

April Fools!

BTWB

Team WOD: AMRAP 20 mins: Burpees, Overhead Squats, Sit-ups, and Partner Rows

Complete as many rounds as possible in 20 mins of:
15 Burpees
20 Overhead Squats (95/65)
30 AbMat Sit-ups
Row, 250m/200m

BTWB

Solo WOD: AMRAP 15 mins: Overhead Squats, Burpees and Sit-ups

Complete as many rounds as possible in 15 mins of:
5 Overhead Squats (95/65)
10 Burpees
15 AbMat Sit-ups

BTWB

Photo by @snoridgecrossfit

April Fools! No thrusters although Katie, Pete, Rob and Josh decided to team up to do them after class!

Age Group Quarterfinals Tests Released

Results

Pt. 1: AMRAP 14 mins: Run, Alt DB Snatches, and Lateral Burpees Over Bar & Pt. 2: EMOM for 6 mins: Snatch

Pt. 1: AMRAP 14 mins: Run, Alt DB Snatches, and Lateral Burpees Over Bar

Complete as many rounds as possible in 14 mins of:
Run 200m
10 Alternating Dumbbell Snatches (50/35)
5 Lateral Burpee Over Bars

BTWB

Pt. 2: EMOM for 6 mins: Snatch

1 Snatch, pick load

Every 1 min for 6 mins.

BTWB

Photo by @snoridgecrossfit

Quarterfinals Workouts: Individuals

Best of luck to Coach Jules, Coach Reid, Cierra and Hayden as they tackle these challenging Quarterfinals workouts!

Results

Back Squat 4RM & 3 RFT: Rows, Wall Balls and Pull-ups

Back Squat 4RM

Record your best Back Squat 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

BTWB

3 RFT: Rows, Wall Balls and Pull-ups

3 rounds for time of:
Row 300m
20 Wall Balls (20/14)
10 Pull-ups
* This is a sprint. Scale to move as quickly as possible through this workout.

BTWB

Photo by @snoridgecrossfit

The third and final week of the 2023 NOBULL CrossFit Games Open is here.

This Thursday at 12PM PST, tune in for the announcement of 23.3 live from CrossFit Omaha and watch second-fittest woman on Earth Mal O’Brien and four-time Games athlete Danielle Brandon go head-to-head.

How to Watch Open Test 23.3 LIVE

Events:

  • This Friday Night Lights (3/3) will be the “Open is Closed Party”! This is a Potluck and we will have some refreshments/beverage options available. Bring a dish to share and a drink (or two) and have some fun!

Watch Annie Thorisdottir, Sara Sigmundsdottir & Sola Sigurdardottir Do CrossFit Open 23.2

Results

Results cont

CrossFit Games Open 23.2A – Rx’d & CrossFit Games Open 23.2A – Scaled & CrossFit Games Open 23.2B

CrossFit Games Open 23.2A – Rx’d

As many reps as possible in 15 mins of:
5 Burpee Pull-ups
10 Shuttle Runs, 50 ft

*Add 5 Burpee Pull-ups after each round.

BTWB

CrossFit Games Open 23.2A – Scaled

As many reps as possible in 15 mins of:
5 Burpees
10 Shuttle Runs, 50 ft

*Add 5 Burpees after each round.

BTWB

CrossFit Games Open 23.2B

Immediately following 23.2A, 5 mins to establish:
Thruster : 1 rep max

Take the barbell from the floor.

BTWB

Photo by @snoridgecrossfit

WORKOUT DESCRIPTION & SCORECARD

WOD Demo

CrossFit Open 23.2 Workout Description and Strategies

Team SRCF Athlete Count for the 2023 CrossFit Games Open: 32

Logistics:

  • This Friday is the last Open week (Mar. 6th)
  • Athletes will take turns working out and judging each other for all Friday Classes
  • Friday All AM Classes, PM class times will be 4pm and 5pm ONLY
    • No Friday 6pm Class for duration of Open
    • Friday Night Lights priority goes to registered athletes in PM wave, will run waves for both 4pm and 5pm to fit anyone in but you must sign up for class in MindBody

Make-ups:

  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Thursday PM or Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
  • Saturdays will not be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open.

I’m registered, what next?

  • Sign up for a class time in MindBody
  • Choose Scaled or RX option weekly depending on the workout, movements, loads and standards. Workout options and Age groups are predetermined.
  • Registered athletes will have a classmate judge your movements and count your reps.
  • Enter your score online or in the CrossFit Games app each week by the deadline
  • Quarterfinals – Top 10% of your division advances to Quarterfinals!

Events:

  • This Friday Night Lights (3/3) will be the “Open is Closed Party”! This is a Potluck and we will have some refreshments/beverage options available. Bring a dish to share and a drink (or two) and have some fun!

Results

Results Registered Open Athletes

CrossFit Games Open 14.4 / 23.1 – Rx’d & CrossFit Games Open 23.1 – Scaled

CrossFit Games Open 14.4 / 23.1 – Rx’d

Complete as many rounds as possible in 14 mins of:
60 Row Calories
50 Toes-to-bars
40 Wall Balls (20/14)
30 Cleans (135/95)
20 Muscle-ups

BTWB

CrossFit Games Open 23.1 – Scaled

Complete as many rounds as possible in 14 minutes of:
60 Row Calories
50 Hanging Knee Raises
40 Wall Balls (14/10)
30 Cleans (95/65)
20 Pull-ups

BTWB

Photo by @snoridgecrossfit

WORKOUT DESCRIPTION & SCORECARD

WOD Demo

CrossFit Games Open 14.4

Team SRCF Athlete Count for the 2023 CrossFit Games Open: 31

Logistics:

  • Starts Feb. 16th through Mar. 6th
  • Cost $20 when you register
  • We will program the 2023 Open WOD for all classes every Friday for 3 weeks
  • If you are going to workout each Friday, then just sign up for the Open!
  • Athletes will take turns working out and judging each other for all Friday Classes
  • Friday All AM Classes
  • Friday PM class times will be 4pm and 5pm ONLY
    • No Friday 6pm Class for duration of Open
    • Friday Night Lights priority goes to registered athletes in PM wave, will run waves for both 4pm and 5pm to fit anyone in but you must sign up for class in MindBody

Make-ups:

  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Thrusday PM or Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
  • Saturdays will not be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, there is no “make up”.

I’m registered, what next?

  • Sign up for a class time in MindBody
  • Choose Scaled or RX option weekly depending on the workout, movements, loads and standards. Workout options and Age groups are predetermined.
  • Registered athletes will have a classmate judge your movements and count your reps.
  • Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
  • Enter your score online or in the CrossFit Games app each week by the deadline and you can see how you stack up against the world, region, state, age, etc.
  • Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals!

Events:

  • Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
  • On the last week of the Open we will have an “Open is Closed Party” 3/3 which will be potluck and we will have some refreshments/beverage options available

Results

Results Registered Open Athletes

Snatch Balance 1-1-1-1-1 & AMRAP 8 mins: Squat Snatches and Double Unders

Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1

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

BTWB

AMRAP 8 mins: Squat Snatches and Double Unders

Complete as many rounds as possible in 8 mins of:
3 Squat Snatches (135#/95#)
25 Double Unders

BTWB

Photo by @snoridgecrossfit

2023 CrossFit Games Open

Team SRCF Athlete Count for the 2023 CrossFit Games Open: 17

Logistics:

  • Starts Feb. 16th through Mar. 6th
  • Cost $20 when you register
  • We will program the 2023 Open WOD for all classes every Friday for 3 weeks
  • If you are going to workout each Friday, then just sign up for the Open
  • Athletes will take turns working out and judging each other for all Friday Classes
  • All AM Classes plus PM Friday class times will be 4pm and 5pm ONLY
    • No Friday 6pm Class for duration of Open
    • Friday Night Lights priority goes to registered athletes in PM wave, will run waves for both 4pm and 5pm to fit anyone in but you must sign up for class in MindBody

Make-ups:

  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
  • Saturdays will not be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, then don’t ask to “make it up”.  No exceptions.

I’m registered, what next?

  • You must sign up for a class time in MindBody
  • You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Age groups are predetermined.
  • Registered athletes will have a classmate judge your movements and count your reps.
  • Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
  • You will enter your score online or in the CrossFit Games app each week by the deadline and you can see how you stack up against the world, region, state, age, etc.
  • Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals!

Events:

  • Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
  • On the last week of the Open we will have an “Open is Closed Party” 3/3 which will be potluck and we will have some refreshments available via Jules and Reid’s “Short and Stout Mobile Bar”!

Results