Category: Standard RX

2 RFT: AbMat Sit-ups, Row Calories, Ball Slams and Ring Push-ups

2 rounds for time of:
50 AbMat Sit-ups
40 Row Calories
30 Ball Slams (30#/20#)
20 Ring Push-ups

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Photo by @robcwilson

Read the blog write-up on 14.5 from two years ago.

Tomorrow is Open Workout 16.5 (Repeat of 14.5).

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

When you show up be prepared that we will be filling waves and running 7-8 people at a time. This is not a workout where a couple can go and everyone else gets to wait around rather than warm up (due to how long this can potentially take).

The scaled and teens version is with 65#/45# Thrusters.
This is for time. You must finish to get a score! Scale wisely and appropriately.
The 60th percentile in 2014 had an average time of this workout (as RX’d) of 17 minutes.
After the final 3 Bar Facing Burpees, time should be marked by the judge. When you submit your score you will submit your time and whether you were RX or Scaled.

Power Snatch 1-1-1-1-1 & AMRAP 12 mins: Power Snatches, Handstand Push-ups and Double Unders

Power Snatch 1-1-1-1-1

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

AMRAP 12 mins: Power Snatches, Handstand Push-ups and Double Unders

Complete as many rounds as possible in 12 mins of:
3 Power Snatches (135#/95#)
7 Handstand Push-ups
30 Double Unders

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Photo by @robcwilson

Every 1 min for 10 mins: Strict Pull-up & 5 RFT: Wall Balls and Toes To Bars

Every 1 min for 10 mins: Strict Pull-up

Choose: 3 or 5 Strict Pull-ups

Every 1 min for 10 mins.

16.4 Workout Analysis and Breakdown

5 RFT: Wall Balls and Toes To Bars

5 rounds for time of:
12 Wall Balls (20#/14#)
12 Toes To Bars

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Photo by @robcwilson

Results Open WOD 16.4

Front Squat 5-4-3-2-1 & AMRAP 20 mins: Burpees, Kettlebell Swings and Air Squats

Front Squat 5-4-3-2-1

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

AMRAP 20 mins: Burpees, Kettlebell Swings and Air Squats

Complete as many rounds as possible in 20 mins of:
8 Burpees
10 Kettlebell Swings (53#/35#)
12 Air Squats

Post total rounds.

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SnoRidge CrossFit_Judge 16_4

Photo by @rocwilson

Fitness in the Raw

Attention winners: Claim your prize!

This week’s 16.4 Open Winners:

Men’s:

Rob W. (RX score 211)
Chris S. (Scaled score 207)

Women’s:

Eva (Teens RX score 190)
Erin (Scaled score 181)

16.3 Open Winners:
Men’s:

Reid (RX score 103)
Keith (Scaled score 115)

Women’s:

Eva (RX score 49)
Erin (Scaled score 89)

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

Update Show: 16.4 Live Open Announcement Recap

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Photo by @robcwilson

Submit your 16.4 score!

Monday is the last opportunity for those who have not yet completed 16.4. Make-ups at 6am, 8:30am, 9:30am, 11:30am and 4pm.

Attention weekly SRCF Open winners: Claim your prize! If you chose a Starbucks card we will have them on Monday.

Natalie Newhart Fails Drug Test

Results Open WOD 16.4

SRCF Women’s Leaderboard

SRCF Men’s Leaderboard

CrossFit Games Open 16.4

Workout 16.4

As many reps as possible in 13 mins of:
55 Deadlifts (225#/155#)
55 Wall Balls (20#/14#) (10/9 ft)
55 Row Calories
55 Handstand Push-ups

If 55 handstand push-ups are completed, the athlete will first run all over the gym giving high five’s and slapping butts. Then the athlete may move back to the barbell and begin another round.

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SnoRidge CrossFit_16point4

Photo by @robcwilson

First announced drug suspension of the season for the 2016 CrossFit Games:

Submit your scores! Don’t forget to add your row tie-break time and be sure to double-check everything before hitting submit.

If you need to make up the Open WOD then you have Saturday at 10:30am or any AM class and the 4pm class on Monday at the latest.

How to Read the CrossFit Games Leaderboard

16.4 Recap: Sara Vs. Katrin Highlights

Results Open WOD 16.4

AMRAP 20 mins: Clean & Jerks and Runs

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

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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

Shoulder Press 3-3-3-3-3 & FT: Runs, Deadlifts, and AbMat Sit-ups

Shoulder Press 3-3-3-3-3

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

FT: Runs, Deadlifts, and AbMat Sit-ups

For time:
Run 600m
50 Deadlifts (135#/95#)
50 AbMat Sit-ups
Run 400m
35 Deadlifts
35 AbMat Sit-ups
Run 200m
20 Deadlifts
20 AbMat Sit-ups

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Photo by @robcwilson

Thursday at 5pm we will stream the live announcement of Open WOD 16.4. If you are registered and unable to attend a class on Friday to complete 16.4 then you can go immediately after the announcement on Thursday.