Category: Standard RX

Update Show: 16.3 Live Open Announcement Recap

Results Open WOD 16.3

CrossFit Games Open 16.3

Complete as many rounds as possible in 7 mins of:
10 Power Snatches (75#/55#)
3 Bar Muscle-ups

Tie-breaker: At the end of each set of 3 Bar Muscle-ups, time should be marked by the judge.

BTWB

Photo by @robcwilson

Submit your results before Monday at 5PM PST! Registered athletes: If you still need to complete 16.3 you have Saturday at 11am or any of the Monday AM classes and the 4PM class for make-up opportunities.

Results Open 16.3 Registered Athletes

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

BTWB

Photo by @robcwilson

Dan Vs. Björgvin Highlights

CrossFit 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

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

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#)

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