Category: Events

Push Press 3-3-3-3-3 & 4 RFT: Runs and Air Squats

SnoRidge CrosFit_Air SquatPush Press 3-3-3-3-3

Push Press 3-3-3-3-3

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

BTWB

4 RFT: Runs and Air Squats

4 rounds for time of:
Run 400m
50 Air Squats

BTWB  

Photo by @robcwilson

The “Spirit of the Open” award is chosen by both Michelle and I and is someone who embodied any or all of the aspects of community, perseverance, teamwork, sportsmanship, and selflessness each week of the Open. It’s not necessarily about completing all of the Open workouts, overcoming an obstacle or achieving the most PR’s. To us it is someone who each week is constantly helping others, judging wave after wave (after wave), encouraging or cheering others, and setting a positive example in how they tackle the Open. While there are really so many who fit this criteria; we had to pick one who exemplified this the “most” to us.

SnoRidge CF_Spirit of the Open_Michael

We are happy to announce our “Spirit of the Open” winner for the 2016 CrossFit Games Open is Michael Malan. He more than earned it. He helped each and every week across the board, judging in multiple classes on both Fridays, Saturdays and some Mondays (and even running people upstairs by himself for the logistical nightmare that was 16.1). From organizing to cleaning up he was always there to pitch in. All with a smile on his face. His approach to his first Open was balanced in tackling the workouts and smartly deciding when to scale or not while still devoting time to helping out all across the gym. We appreciate your “Open Spirit”!

Michael’s prize is a $30 Gift Certificate to Rogue Fitness!

16.5 Workout Breakdown and Analysis

Sam Briggs and Josh Bridges Win 16.5

Results

Results cont

Hang Power Snatch 2-2-2-2-2 & 3 RFT: Power Snatches, Runs, Handstand Push-ups and Muscle-ups

Hang Power Snatch 2-2-2-2-2

Hang Power Snatch 2-2-2-2-2

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

BTWB

SnoRidge CrossFit_MU3 RFT: Power Snatches, Runs, Handstand Push-ups and Muscle-ups

3 rounds for time of:
15 Power Snatches (95#/65#)
Run 200m
10 Handstand Push-ups
Run 200m
5 Muscle-ups

BTWB  

Photo by @robcwilson

Attention winners: Claim your prize!

Most improved repeat Open WOD (14.5/16.5):

  • Dan L. (From 27:10 to 19:31 RX)
  • Alison W. (From 40:28 to 33:53 RX)

16.5 Open Winners:

  • Rob W. (RX time fo 11:44)
  • Joe W. (Scaled time of 17:02)
  • Jessika (RX time of 12:08)
  • Moe (Scaled time of 15:34)

16.4 Open Winners:

  • Rob W. (RX score 211)
  • Chris S. (Scaled score 207)
  • Eva (Teens RX score 190)
  • Erin (Scaled score 181)

16.3 Open Winners:

  • Reid (RX score 103)
  • Keith (Scaled score 115)
  • Eva (RX score 49)
  • Erin (Scaled score 89)

16.2 Open Winners:

  • Reid (RX score 253)
  • Taylor (Scaled score 258)
  • Jessika (RX score 254)
  • Alison W. (Scaled score 259)

16.1 Open Winners:

  • Reid (RX score 239)
  • Keith and Taylor (Scaled with a tie of 208)
  • Christine (RX score 192)
  • Erin (Scaled score 197)

* Each winner will receive their choice of a $15 FitAid credit, a $15 Starbucks card, or a $15 SFH credit.

SRCF 2016 Open Leaderboard

SRCF Women’s Leaderboard

SRCF Men’s Leaderboard

Results

Results cont

EMOM for 10 mins: Clean & 21-15-9: Squat Cleans and Toes-to-bars

SnoRidge CrossFit_16.5 ThrusterEvery 1 min for 10 mins: Clean

1 Clean, pick load

Every 1 min for 10 mins.
Full squat

BTWB

21-15-9: Squat Cleans and Toes-to-bars

21-15-9 reps, for time of:
Squat Clean (135#/95#)
Toes-to-bar

BTWB 

Photo by @robcwilson

Tickets for the West Regionals in Portland are now on sale.  Click the link below to watch the video for info on tickets and my cameo appearance!

2016 Regional Tickets Released 

Finals SRCF Leaderboard.  Prize winners announced tomorrow.

SRCF 2016 Open Leaderboard

SRCF Women’s Leaderboard

SRCF Men’s Leaderboard

Results

Results cont

CrossFit Games Open 14.5 / 16.5

CrossFit Games Open 14.5 / 16.5

Workout 16.5 / Workout 14.5 
“Thrusters Suck and Buck Furpees”
21-18-15-12-9-6-3 reps for time of:
Thrusters (95#/65#)
Burpees (Bar Facing)
Post time to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.

BTWB  
SnoRidge CrossFit_Open 16_5
Photo by @robcwilson
Make-ups for 16.5 are Saturday at 10:30am or any of the Monday classes prior to 5pm PST.  Submit your scores!
The slugfest is over and the Open is almost closed for everyone. Starting next week the 6am class schedule will shift to Mon/Tues/Wed/Thurs class times and no early Friday class.
Update Show: 16.5 Live Open Announcement Recap
Results
Results Open WOD 16.5 Registered Athletes

AMRAP 20 mins: Clean & Jerks and Runs

SnoRidge CrossfFit_Day RunAMRAP 20 mins: Clean & Jerks and Runs

Complete as many rounds as possible in 20 mins of:
15 Clean & Jerks (95#/65#)
Run 400m

BTWB 

Photo by @robcwilson

Tomorrow is Open Workout 16.4.

Below is the workout for tomorrow’s Friday Night Lights! Come to any class and you will get the WOD done.

  • The scaled version is with a 135#/95# Deadlift, 9 ft. target for both M/W and 20#/10#, and Hand Release Push-ups each round.
  • For Masters 55 and Up the load is 185#/125#, 9 ft. target for both M/W and 20#/10#, and Push Press at 95#/65#.
  • For Teens 16-17 the load is 185#/125#.
  • RX Smartgear HSPU mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground at the bottom of the HSPU.
  • Tie-breaker: At the end of 55 Calories on the rower, time should be marked by the judge. When you submit your score you must record the number of reps completed as well as the tie break time.

This will be an “engine” test as well as ability to transition quickly between movements without wasting time. Expect to break up your deadlifts and wall balls into small, manageable sets with minimal rest rather than larger sets that require standing around. Use a belt if you are used to one. Alternate your grip on the barbell. If you are able to reach the wall then ensure your hips are off the wall and heels are over the line for each rep. Have your judge communicate the count when the rep is clean before you kick down or start the next one. Fast singles can save your shoulders rather than wasting reps and balancing on your head inverted.
Note: RX Smartgear HSPU mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground.
Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.
View full workout details and the scorecard.
Nicole Carroll’s Tips for Open Workout 16.4

Results

Results cont

Team WOD: AMRAP Repeat

SnoRidge CF_Bar MUTeam WOD: AMRAP Repeat

Teams of 2 Complete 2 cycles:
AMRAP in 8 mins of:
40 Wall Ball (Partner) (20#/14#)
20 Box Jump Overs (24″/20″)
50 Push-up (hand release)
20 Power Cleans (135#/95#)

*Rest 1 min between each cycle.
For each cycle restart the AMRAP.
**One works while one rests.

BTWB 

Photo of THE @robcwilson by @agw822

Submit your 16.3 score!

Congrats to all of those who got their first bar muscle-ups (and Struggle-ups)!

Monday is the last opportunity for those who have not yet completed 16.3.  Make-ups at 6am, 8:30am, 9:30am, 11:30am and 4pm.

“Hoover-Ball: A President’s Game Becomes A CrossFit Sensation,” NPR.

Results

Results Open WOD 16.3

CrossFit Games Open 16.2

SnoRidge CrossFit_CleanCrossFit Games Open 16.2

As many reps as possible in 20 mins of:
25 Toes-to-bars
50 Double Unders
15 Squat Cleans (135#/85#)
25 Toes-to-bars
50 Double Unders
13 Squat Cleans (185#/115#)
25 Toes-to-bars
50 Double Unders
11 Squat Cleans (225#/145#)
25 Toes-to-bars
50 Double Unders
9 Squat Cleans (275#/175#)
25 Toes-to-bars
50 Double Unders
7 Squat Cleans (315#/205#)

Start with a 4 min time cap, every time you finish the Squat Cleans add 4 minutes to your time cap. Stop at 20 mins.
Tiebreak time must be recorded after each set of 50 DU. Power Clean + Front Squat is allowed. Preloaded bars or help changing weight is also allowed.

BTWB 

Photo by @robcwilson

Tonight (and today) was a packed day! Friday Night Lights was pretty packed and thanks to everyone for helping things along with each wave.

Don’t forget to submit your score and tie breaker time prior to Monday at 5PM PST.

Anyone needing to do 16.2 has any AM class and the 4PM Class on Monday to get it done.

Open 16.2: Preliminary Analysis blog.beyondthewhiteboard.com

Dan Vs. Björgvin Highlights

Results

Results Open WOD 16.2 Registered Athletes

Power Snatch 1-1-1 & 5 RFT: Runs, Power Snatches and Ball Slams

Power Snatch 1-1-1

Power Snatch 1-1-1

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

BTWB

5 RFT: Runs, Power Snatches and Ball Slams

5 rounds for time of:
Run 100m
7 Power Snatches (135#/95#)
10 Ball Slams (30#/20#)

BTWB 

SnoRidge CrossFit_Rower Rest

Photo by @robcwilson

Say your prayers to the CrossFit gods! Tomorrow is Open Workout 16.2.

Below is the workout for tomorrow’s Friday Night Lights! Come to any class and you will get the WOD done. This won’t take forever like last week!

  • The scaled version is with 25 Hanging Knee Raises and 50 Single Unders each round and lighter loads.
  • You will have to achieve the full round within each 4 minute interval in order to advance.
  • A power clean plus a front squat is allowed.
  • The athlete does not need to change their weights and may have assistance preloading the bar while they are working out.
  • Once a round is completed, the athlete may immediately begin their next round. They do not need to wait for the 4-minute round to end before moving on to the next round.
  • Tie-breaker: At the end of each set of 50 double-unders, time should be marked by the judge. When you submit your score you must record the number of reps completed as well as the time at which you completed your last set of double-unders.

Note: If you run out of time in the first 4 min. interval then you may immediately scale further and continue the WOD for the next 4 min. unscored to get a longer workout. Your score will be officially whatever you accomplished in the first 4 minute interval only with your judge.

Workout 16.2
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open .
Download a PDF of the workout description and scorecard

Results

Results cont

Alt EMOM 12 mins: Power Cleans and Handstand Push-ups & Chipper: Pick Your Path

SnoRidge CrossFit_Ring DipAlt EMOM 12 mins: Power Cleans and Handstand Push-ups

Every 1 min for 12 mins, alternating between:
3 Power Cleans, pick load
6 Handstand Push-ups

BTWB

Chipper: Pick Your Path

For time:
45 Row (calories)
45 Ring Dips
45 Pull-ups
45 Push Jerks (135#/95#)

* Pick Your Path: Choose your own rep scheme. Break it up however you wish just get the work done.

BTWB 

Photo by @robcwilson

After 16.1 our final registered athlete count is 63 for the Open!

Join us tomorrow at 5PM PST in the lobby for the 16.2 announcement. Rather than use the CF Games website which couldn’t handle the traffic last week, we will Chromecast the announcement on YouTube on the TV this time.

Big thanks to Kenny from SFH who came by for all the PM classes to provide samples and knowledge about Stronger Faster Healthier supplements. If you missed out on samples he will be back soon!

Open 16.2: Back to the Garage

Update Show: Dan Bailey Prepares for 16.2

Results

Results cont

CrossFit Games Open 16.1

CrossFit Games Open 16.1SnoRidge CrossFit_Box Jump

Complete as many rounds as possible in 20 mins of:
Overhead Walking Lunge, 25 ft. (95#/65#)
8 Bar Facing Burpees
Overhead Walking Lunge, 25 ft. (95#/65#)
8 Chest-to-bar Pull-ups

*Scale to: 45#/35# Front Rack Lunges and Jumping Pull-ups.

BTWB 
Photo by @robcwilson
Big turnout for 16.1 today! Tomorrow’s team workout will NOT consist on any squats.
There is no Advanced RX Class tomorrow.
Please remember to submit your score on the Games site prior to Monday at 5PST.
Out of 58 registered we have 49 complete. You have until Monday for make-ups with the last chance at the 4pm class. (Make-ups are any Monday class prior to the deadline)
Update Show: 16.1 Live Open Announcement Recap

Results

Open 16.1 Registered Athlete Results

SNORIDGE CROSSFIT