Handstand Push-ups & FT: 400m, Rope Climbs, Push Press

Rope Climbs_Jenna and KimberleeHandstand Push-ups

Every 1 min for 5 mins complete:

5 Handstand Push-ups

* Kip or Strict or deficit. Or complete HSPU Practice (Box Pike, AbMat, negatives, strict press)

FT: Run 400m, Rope Climbs, Push Press

Push Press_SamFor time:
Run 400m
6 Rope Climbs 15 ft
21 Push Press (115#/75#)
Run 400m
4 Rope Climbs 15 ft
15 Push Press
Run 400m
2 Rope Climbs 15 ft
9 Push Press

* Scale 2 Supine Rope Climb to 1 Rope Climb

A strong grip and solid foot lock is required for a rope climb. Use that time after your WOD to work on developing your foot lock and leg wrap (make sure you wrap your calf/shin).

This Thursday remember there is no 6am class (moved to Monday’s during the Open). Come in at 5pm to watch the 15.3 announcement. Hopefully CF gets their stream fixed as it wasn’t our TV but their crappy feed!

Congrats to Adam for passing the Advanced RX Test tonight.

CrossFit Games Update: March 10, 2015

Results

Results cont

Front Squat 5-5-3-3-1-1-1 & AMRAP 15 mins: Muscle-ups, Wall Balls and 200m

Friday Night Lights_15.2_by Rob W

Front Squat 5-5-3-3-1-1-1

Front Squat 5-5-3-3-1-1-1

AMRAP 15 mins: Muscle-ups, Wall Balls and 200m

Complete as many rounds as possible in 15 mins of:
3 Muscle-ups
15 Wall Balls (20#/14#)
Run 200m

* Scale 5 Ring Dips each round (for 3 MU)

Friday Night Lights photo by Rob W.

Newhart and Bridges Win 15.2

Results

Results cont

Team WOD: Burpee, Power Cleans, Sit-ups and Run

Team WOD_AbMat

Main Class:

Team WOD: Burpee, Power Cleans, Sit-ups and Run

As a Team of 2 complete for time:

25 Burpees
50 Power Cleans (135#/95#)
100 AbMat Sit-ups
Run 800m
100 AbMat Sit-ups
50 Power Cleans
25 Burpees
* 1 person working at a time; 1 bar per team
** Run together as a team

BTWB 

If you need to complete 15.2 then you have Monday any AM class to complete it. You must submit your score by 5pm PST.

Reminder: On Mondays during the Open only we will have a 6am Class and no 6am class on Thursdays. Plan ahead!

200m Runs_by Rob W

Run Photo by Rob W.

Inspiring story to read: Blind from wounds sustained in combat and still doing the Open:

Eleven Years After Mosul

Results

Results 15.2 RX and Scaled

CrossFit Games Open 14.2 / 15.2 & CrossFit Games Open 15.2 – Scaled

Brett N_Open 15.2_by Rob W

CrossFit Games Open 14.2 / 15.2

Workout 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
10 Overhead Squats (95#/65#)
10 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
12 Overhead Squats
12 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
14 Overhead Squats
14 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.
Teens: OHS (65#/45#) and Pull-ups, starting at the round of 10’s
* Guidance: If you have to scale chest to bar pull-ups, then perform scaled Open 15.2. Score is only the reps completed up until you scale. If you go for RX but do not fit the required 2 rounds of work in the first 3 minutes, immediately scale and continue for additional 3 minute intervals with the applicable scale.

CrossFit Games Open 15.2 – Scaled

Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
6 Overhead Squats (65#/45#)
6 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
8 Overhead Squats
8 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
10 Overhead Squats
10 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.
* Guidance: If you do not fit the required work in the first 3 minutes, scale and continue for additional 3 minute intervals with the applicable scale. Use normal scale for pull-ups to try to get as many reps/rounds as possible. Score is only the reps completed up until you scale.

Photo by Rob W.
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.

Great energy again tonight in the gym! Lots of PR’s, first time pull-ups, overhead squats, high fives, and floor flopping. Love how everyone pushes and encourages each other to get another rep! Thanks to everyone for judging and remember don’t forget to post your scores.
Wondering why the Open would program Chest-to-Bar Pull-ups, Pull-ups and Overhead Squats in week 2? Remember it’s a test to find the fittest worldwide to qualify for Regionals. Read the SRCF write-up about the 14.2 Announcement last year and how to approach the Open.

Note: Make-ups for registered participants in the Open are Saturday at 10:30am and Monday all AM Classes (6am, 8:30am, 9:30am, and 11:30am).

Inside the Leaderboard: March 6, 2015
Results
Results 15.2 RX
Results 15.2 Scaled

Hang Power Clean 2-2-2-1-1-1 & Row 3000m TT

PR Hang PC_Dan LHang Power Clean 2-2-2-1-1-1

Hang Power Clean 2-2-2-1-1-1

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

Row 3000 m TT (Time Trial)

Row 3000m

This is an all out effort for time.

BTWB 

Tomorrow is “FriDay Night Lights” and the WOD is 15.2 aka 14.2! Yes we have our repeat for the season.  See below for the workout, the standards, and some guidance on scaling.  Good luck to those going tomorrow. Remember all classes will program the Open WOD and make-ups for registered participants in the Open are Saturday at 10:30am and Monday all AM Classes (6am, 8:30am, 9:30am, and 11:30am).

Promotion Update: Come to class on Thursdays during the Open and you will get a free cheering section!

TaylorSue_Row Cheering Section

Workout 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
10 Overhead Squats (95#/65#)
10 Chest-to-Bar Pull-ups
From 3:00-6:00
2 Rounds of:
12 Overhead Squats
12 Chest-to-Bar Pull-ups
From 6:00-9:00
2 Rounds of:
14 Overhead Squats
14 Chest-to-Bar Pull-ups
Etc., following same pattern until you fail to complete both rounds.
Post rounds and reps completed to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
For complete workout standards, video and scorecard click here.
Teens: OHS (65#/45#) and Pull-ups, starting at the round of 10’s
Scaled: OHS (65#/45#) and Pull-ups, starting at the round of 6’s
Guidance: If you have to scale chest-to-bar pull-ups, then perform scaled Open 15.2. Score is only the reps completed up until you scale. If you go for RX but do not fit the required 2 rounds of work in the first 3 minutes, immediately scale and continue for additional 3 minute intervals with the applicable scale.
Coaching Tips:

  • Try not to break up the OHS, keep them to large sets if possible, as it eats time when you put the bar down.
  • Snatch the first rep only if you have no issues with a full snatch, otherwise do not waste the effort missing a snatch.
  • Keep a narrower grip on the OHS if you have the flexibility to save your shoulders. Stay in your heels and off your toes. Lead up with your chest.
  • Break up the pull-ups into small and manageable sets throughout. Don’t burn out with unbroken sets to start.
  • Keep a measured pace early on to settle heart rate but move with purpose and quick transitions.
  • Whether you have to scale the scaled or not, make it a workout and use this as a measure of your fitness. Gauge what you need to do to work on overhead squats or pull-ups and set a goal on improving them.
  • Have fun!

Watch archive footage of Michele Letendre and Emily Bridgers on Workout 15.2 on the CrossFit Games site.

Results

Results cont

Every 1 min for 8 mins: Squat Snatches and Overhead Squats & 21-15-9: Snatches and Ring Dips

Snatch and Ring DipEvery 1 min for 8 mins: Squat Snatches and Overhead Squats

Every 1 min for 8 mins do the following complex:
1 Squat Snatch, pick load
1 Overhead Squat, pick load

21-15-9: Snatches and Ring Dips

21-15-9 reps, for time of:
Squat Snatch (95#/65#)
Ring Dip

BTWB 

Today was the snatch version of the classic benchmark “Elizabeth”. Way more fun.

Hope to see a big crowd for the 15.2 announcement at 5pm tomorrow! We will stream it live in the gym.

What’s the Burgener warmup?

CrossFit Games Update: March 4, 2015

Results

Results cont

Strict Pull-ups or Max Muscle-ups: 3×8 & AMRAP 20 mins: Thrusters, Box Jumps, Chest-to-bar Pull-ups and 200m

Max Effort MU_James LStrict Pull-ups: 3×8 or 3 Max Effort Muscle-ups

Skills WOD: Complete 3 Sets of 8 Strict Pull-ups or 3 Sets of Max Rep Muscle-ups.

Rest as needed between sets.

AMRAP 20 mins: Thrusters, Box Jumps, Chest-to-bar Pull-ups and 200m

Complete as many rounds as possible in 20 mins of:
6 Thrusters (75#/55#)
4 Box Jumps (24″/20″)
2 Chest-to-bar Pull-ups
Run 200m

BTWB 

This Thursday at 5pm is the CF Games Open 15.2 WOD Announcement. It will be streamed live on games.crossfit.com and we will have it on in the lobby on the big screen for all to come in and watch together. Bring refreshments if you want!

Congrats to Natalie for completing her 650th WOD yesterday with this beautiful crew (below) and to Guru for hitting his 100th WOD tonight!

650 WOD_Natalie

Thanks to Joe W. we now have a SnoRidge CF Open Leaderboard on the website! There is a banner link on the right side of the “Workout” page. Yes look to the upper right and click on that Games logo.
It pulls from the CF Games leaderboard, and your ranking is based on your total points of your workout finishes for each WOD within SRCF (1st =1 pt, 2nd = 2 pts., etc.). If you are scaled you are ranked below RX. The number in parentheses is your actual raw score for a given workout.

CrossFit Games Update: March 3, 2015

2015 CrossFit Open: 15.1 Results & Standings theRxReview.com

Results

Results cont

Lifting: Shoulder Press and Push Press & Chipper: Rows, Double Unders, AbMat Sit-ups and 3 more

Burpees_by Rob WLifting: Shoulder Press and Push Press

Shoulder Press 1-1-1, using heaviest weight per set
Push Press 3-3-3, using heaviest weight per set
* 1 press + 3 push press as a complex.

Chipper: Rows, Double Unders, AbMat Sit-ups and 3 more

For time:
Row 750m
100 Double Unders
75 AbMat Sit-ups
50 Burpees
25 Deadlifts (185#/135#)
Run 600m