Category: Pre Workout / Skill

Results Open WOD 16.3

12 Minutes of Skill Work & 3 RFT: Walking Lunges, AbMat Sit-ups and Push Press

12 Minutes of Skill Work

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.

3 RFT: Walking Lunges, AbMat Sit-ups and Push Press

3 rounds for time of:
50 Walking Lunges
40 AbMat Sit-ups
30 Push Press (95#/65#)

BTWB

Photo by @robcwilson

Tomorrow is Open Workout 16.3.

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 10 Power Snatch with a 45#/35# barbell and 5 Jumping Chest-to-Bar Pull-ups each round.
If you can RX the weight (75#/55#) but cannot do Bar Muscle-ups then you will sub 5 Chest-to-Bar Pull-ups each round. Your score will be no more than 10 Power Snatches RX.
If you cannot RX the weight then you will perform the scaled WOD.
Tie-breaker: At the end of each set of 3 Bar Muscle-ups, 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 a grip test and a lung burner. Expect this mash-up of “Randy” the Hero WOD with bar muscle-ups to quickly tax the arms and shoulders. Use the hook grip and mix your grip width on the barbell to save your shoulders. Wear grips and don’t over chalk on the bar muscle-ups.
Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 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

Bench Press : 5 Rep Max & Row : 8x 250m

Bench Press : 5 Rep Max

Find your Bench Press 5 Rep Max.

Tommy’s Week 2 Report Card

Row : 8x 250m

Each for time:
Row: 8x 250m

Rest as needed between efforts.

BTWB

Jules and Reid are so excited for the 16.3 Open WOD announcement tomorrow! Join them in the lobby at 5PM Thursday for the live announcement to see what Dave Castro and CrossFit HQ have in store for us on Friday!

Photo and Fathead by @robcwilson

Update Show: Women’s Leaderboard After 16.2

Update Show: Men’s Leaderboard After 16.2

Overhead Squat 3-3-3 & Chipper: Rows, Handstand Push-ups, Overhead Squats, Pull-ups and Double Unders

Overhead Squat 3-3-3

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

Ben Smith and Kara Webb Win 16.2

Chipper: Rows, Handstand Push-ups, Overhead Squats, Pull-ups and Double Unders

For time:
Row 1000m
20 Handstand Push-ups
30 Overhead Squats (115#/75#)
40 Pull-ups
50 Double Unders

BTWB

Photo by @robcwilson

Thruster 2-2-2-2-2 & 5 RFT: Air Squats, Power Snatches and Burpees

Thruster 2-2-2-2-2

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

5 RFT: Air Squats, Power Snatches and Burpees

5 rounds for time of:
15 Air Squats
10 Power Snatches (75#/55#)
15 Burpees

BTWB

Photo by @robcwilson

This week’s 16.2 Open Winners:

Men’s:

Reid (RX score 253)
Taylor (Scaled score 258)

Women’s:

Jessika (RX score 254)
Alison W. (Scaled score 259)

16.1 Open Winners:
Men’s:

Reid (RX score 239)
Keith and Taylor (Scaled with a tie of 208)

Women’s:

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 Women’s Leaderboard

SRCF Men’s Leaderboard

Final Open 16.2 Results

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

Power Snatch 1-1-1

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

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#)

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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

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

Alt 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

Open 16.2: Back to the Garage

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!

Update Show: Dan Bailey Prepares for 16.2

Every 1 min for 6 mins: Squat Snatch & FT: Rows, Double Unders and Burpees

Every 1 min for 6 mins: Squat Snatch

2 Squat Snatches

Every 1 min for 6 minutes

16.1 Workout Analysis and Breakdown

FT: Rows, Double Unders and Burpees

For time:
Row 500m
150 Double Unders
50 Burpees

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Photo by @robcwilson

There were a total of 294,946 scores submitted for 16.1. Read below for a breakdown of 16.1.

Coach Lisa came up with a great idea for our first SRCF Open awards! See below:
Weekly:
* Highest Gym Score (Male and Female; RX and Scaled only) each week for each Open Workout (Tiebreaker is worldwide standing overall)
Overall Open:
* “Spirit of the Open” Award: Awarded at the end of the Open to the sole person who displayed any or all of the following qualities; highest spirit, determination, perseverance, teamwork or positive example across the gym. (This person will be chosen by Michelle and I)
* Biggest Score Improvement on the repeat WOD from a previous Open (1 Male and 1 Female)
Each week we will announce the winners and award small prizes to each!
This week’s 16.1 Open Winners:
Men’s:

Reid (RX with a score of 239)
Keith and Taylor (Scaled with a tie of 208)

Women’s:

Christine (RX with a score of 192)
Erin (Scaled with a score of 197)

Final 16.1 Open Results

Back Squat 3-3-3-3-3 & 25-20-15-10-5: Wall Balls, Kettlebell Swings and Box Jump Overs

Back Squat 3-3-3-3-3

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

Josh Bridges and Emily Bridgers Win 16.1

25-20-15-10-5: Wall Balls, Kettlebell Swings and Box Jump Overs

25-20-15-10-5 reps, for time of:
Wall Ball (20#/14#)
Kettlebell Swing (70#/53#)
Box Jump Over (24″/20″)

BTWB

Photo by @robcwilson

This Wednesday we will have Kenny from SFH (Stronger Faster Healthier) supplements in the gym all day providing samples of Fish Oil, Push pre workout, Pure protein, and Recovery protein as well as answering questions about performance nutrition and supplementation. Hit him up!