Pre Workout / Skill – Page 216

Advanced RX: Lifting: Squat Clean 1-1-1-1-1 & 3 RFT: Muscle-ups, Squat Cleans and Box Jumps

Advanced RX Class:

Lifting: Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1-1

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

BTWB

3 RFT: Muscle-ups, Squat Cleans and Box Jumps

3 rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans (135#/95#)
20 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 49
For those who are registered make sure you enter your score NLT Monday at 5pm either through the CF Games App or online through the Games site. If you are late with your score it won’t count so don’t miss the deadline. Any issues let me know immediately.
If you were unable to complete this workout today then Monday is your makeup day in any class so long as you complete it and enter your score NLT 5pm! Don’t delay until the last minute.

Join us on Thursday in the lobby for the live announcement of 18.2!

Results

Advanced RX: Lifting: Squat Clean 1-1-1-1-1

Squat Clean 1-1-1-1-1

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

BTWB

Shoulder Press 2-2-2-2-2 & 3 RFT: Rows, Push-ups and Kettlebell Swings

Shoulder Press 2-2-2-2-2

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

BTWB

3 RFT: Rows, Push-up (hand release) and Kettlebell Swings

3 rounds for time of:
Row 500m
15 Push-up (hand release)
25 Kettlebell Swings

BTWB

Photos by @robcwilson

The Open is HERE! Look how excited both Bob and Shay are! Today we’re all smiles looking forward to the announcement then tomorrow we all get to just curl up and cry on the floor.
CF Games Open Team SnoRidge CrossFit Roster Count: 39

CrossFit Open Workout 18.1 is here.
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). Sign up now to be a part of the fun. It’s not too late, you have until Monday to sign up if you complete the workout tomorrow. We are just shy of 40 people!

New to the Open and not sure what it is? The Open is the first stage of the CrossFit Games and is open to ALL in the community. There are RX, scaled, teens and masters divisions to be part of. You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Each week starting this Friday for 5 weeks we will program it as our Friday WOD for all classes. If you are registered one of your classmates will judge your movements and count your reps. You will enter your score online or in the CrossFit Games app each week and you can see how you stack up against the world, region, state, age, etc. It’s $20.
If you are planning to workout during Friday Night Lights (Friday PM classes) for the next five weeks then be prepared for registered heats/judges to go first. We will make sure everyone gets to workout!
Workout Description & Scorecard
Nicole Carroll’s Tips for Open Workout 18.1
Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (50#/35# – Alternate 5 reps each arm at a time)
14 cal row Men / 12 cal row Women
* Scaled version is 35#/20# DB with Hanging Knees Raises
Logistics:

Registered athletes must have a judge and will be stationed closest to the rig with one rower and one DB
Unregistered athletes will be stationed in the middle of the gym furthest from the rig for T2B (same equipment)
We will run two heats per hour if there are registered athletes (i.e. two athletes will workout and judge for each other)
We will run no more than 12 per heat due to rowers
DO NOT DROP YOUR DUMBBELL PERIOD. Drop it and buy it.

Results

Results cont

Bench Press 5-5-5-5 & EMOM for 15 mins: Burpees

Bench Press 5-5-5-5

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

BTWB

EMOM for 15 mins: Burpees

10 Burpees

Every 1 min for 15 mins.
* If you fall behind on 10 reps then scale to a number you can maintain for around 35 sec. work/25 sec. rest
** For extra credit continue to 20 minutes.

BTWB

Photo by @robcwilson

Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts Feb. 22nd! Sign up now to be a part of the fun.

CF Games Open Team SnoRidge CrossFit Roster Count: 28
The Open begins this week! Our first WOD announcement will be 5pm on Thursday and we will stream it live in the lobby. We know there are more of you who plan to sign up and we would love to see a better turnout. There are tons of reasons we have heard for not signing up and I will list all the good ones right now….
So there are really no good ones. Remember, YOU make the Open what it is for our gym. “Friday Night Lights” is just another Friday Night if no one does the Open. Registering helps you push to try harder, be accountable, and be part of what the Open is. It means you help judge your buddy, push yourself, cheer for each other, and enjoy the ride instead of sitting on the sidelines. Get in the game, relax and take it one workout at a time.

New to the Open and not sure what it is? The Open is the first stage of the CrossFit Games and is open to ALL in the community. There are RX, scaled, teens and masters divisions to be part of. You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Each week starting this Friday for 5 weeks we will program it as our Friday WOD for all classes. If you are registered one of your classmates will judge your movements and count your reps. You will enter your score online or in the CrossFit Games app each week and you can see how you stack up against the world, region, state, age, etc. It’s $20.
If you are planning to workout during Friday Night Lights (Friday PM classes) for the next five weeks then be prepared for registered heats/judges to go first. As we have traditionally done in the past, you are welcome to bring some post WOD drinks and knock one back after.

And So It Begins… #18point1

Is the CrossFit Open the biggest sporting competition on Earth? by CNN

The Open Is a Great Time of Year

Results

Results cont

Front Squat 6-4-2 & 7 RFT: Chest-to-bar Pull-ups, Front Squats and Handstand Push-ups

Front Squat 6-4-2

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

BTWB

7 RFT: Chest-to-bar Pull-ups, Front Squats and Handstand Push-ups

7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Front Squats (135#/95#)
7 Handstand Push-ups

BTWB

Photos by @robcwilson
The Open begins this week! Our first WOD announcement will be 5pm on Thursday and we will stream it live in the lobby. We would love to see more of you sign up. There are tons of reasons we have heard for both signing up and I will list the all the good ones right now….
Sign up and join our Affiliate and then select our Team (Team SnoRidge CrossFit). The Open starts Feb. 22nd! Sign up now to be a part of the fun.

CF Games Open Team SnoRidge CrossFit Roster Count: 28
If you are planning to workout during Friday Night Lights (Friday PM classes) for the next five weeks then be prepared for registered heats/judges to go first.

Nick Massie: Pineapple Chicken

Want to learn more about basic, intermediate and advanced gymnastics movements? Want to practice the skills and progressions towards gymnastics skills that improve strength development, core control and spatial awareness?
This May (5/19-5/20) we are HOSTING the CrossFit Gymnastics Specialy Course here at SRCF. This 2 day weekend course is fun, informative and great for both the athlete or the coach. Of all the CF courses I have taken this one is my favorite! Hit the link below for a detailed description and course overview. To sign up hit the link then scroll to the right side to our hosting date to register.

Results

Results cont

Advanced RX: Lifting: Lifting: Power Snatch and Power Clean & Jerk 1RM & Pt. 1: 10 RFT: Power Snatches and Power Clean & Jerks & Pt. 2: FT: Double Unders and Muscle-ups

Advanced RX Class:

Lifting: Lifting: Power Snatch and Power Clean & Jerk 1RM

Power Snatch 1 rep
Power Clean & Jerk 1 rep

BTWB

Pt. 1: 10 RFT: Power Snatches and Power Clean & Jerks

10 rounds for time of:
3 Power Snatches (135#/95#)
3 Power Clean & Jerks (135#/95#)

* Rest 5 min then complete pt. 2

BTWB

Pt. 2: FT: Double Unders and Muscle-ups

For time:
50 Double Unders
5 Muscle-ups
40 Double Unders
4 Muscle-ups
30 Double Unders
3 Muscle-ups
20 Double Unders
2 Muscle-ups
10 Double Unders
1 Muscle-up

BTWB

Photo by @robcwilson
CF Games Open Team SnoRidge CrossFit Roster Count: 28

Results