Community. Coaching. Caring.
Thruster 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
* From rack.
5 rounds for time of:
6 Handstand Push-ups
9 Ring Dips
12 Toes-to-bars
15 Air Squats
Photos of the Chalk Monsters by @robcwilson
Photo evidence of how chalk gets on the mats. #caughtchalkhanded #billfrankforcleaning #aholes
Front Squat 3-3-3-3Front Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 rounds for time of:
5 Thrusters (115#/75#)
10 Push-up (hand release)
Run 100m
Rest 1 min
Squat Snatch 1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1, using heaviest weight per set
* Complex of 1 Snatch + 1 Hang.
Every 1 min for 10 mins, alternating between:
10 Overhead Squats, pick load
50 Double Unders
* Choose load you can do all 10 OHS UB.
Photo by @robcwilson
Using a belt properly can help you confidently hit a new PR. Know how and when to wear one by reading below.
5 RFT: Rows, Kettlebell Swings and Runs5 rounds for time of:
Row 250m
15 Kettlebell Swings (70#/53#)
Run 200m
Photo by @robcwilson
Tomorrow is Open Workout 17.5 (below)
The color of the day is blue, so wear a blue top and get ready to party after Friday Night Lights tomorrow night. Come to any class and you will get the WOD done. When you arrive please check in with the coach to be assigned a wave. Start warming up in time for your wave. We will not be running many waves as this one is for time with a 40 minute time cap. Be prepared to go!
Workout Description & Scorecard
Nicole Carroll’s Tips for Open Workout 17.5
Open Workout 17.5 Standards
General rules:
Standards are straightforward:
Squat Clean 1 RepSquat Clean 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
12 Squat Cleans (165#/115#)
24 Toes-to-bars
9 Squat Cleans
18 Toes-to-bars
6 Squat Cleans
12 Toes-to-bars
21-15-9 reps, for time of:
Handstand Push-up
Kettlebell Swing (70#/53#)
Ring Dip
Photos by THE @robcwilson (of Twitter and Instagram fame, yes he got another pic featured on CrossFit’s social media)
Recovery day! Stretch and roll out that lower back and hamstrings. Monday will be a bodyweight workout to get the muscles loose and blood flowing. If you are registered and completing 17.1 on Monday then you have up until the 4pm class to get ‘er done. Then you have to hustle to enter your score.
Make sure you enter your score on the Games site by Monday at 5pm!
Team SnoRidge CrossFit Open Count: 45
Inside the Leaderboard: What It Takes to Win
Fittest On Earth: A Decade of Fitness–Official Trailer
Team WOD: AMRAP 14 mins: Squat Cleans, Toes-to-bars and Kettlebell SwingsAs a team of 2 complete as many rounds as possible of:
7 Squat Cleans (95#/65#)
7 Toes-to-bars
7 Kettlebell Swings (70#/53#)
* Alternate after each exercise with your partner. Partner 1 completes 7 Squat cleans, Partner 2 completes 7 T2B, Partner 1 completes 7 KB, etc.
Post total rounds.
17.1 Photos by @robcwilson
Recovery day! Stretch and roll out that lower back and hamstrings. Monday will be a bodyweight workout to get the muscles loose and blood flowing. If you are registered and completing 17.1 on Monday then you have up until the 4pm class to get ‘er done. Then you have to hustle to enter your score.
Make sure you enter your score on the Games site by Monday at 5pm!
Team SnoRidge CrossFit Open Count: 45
The team is growing!
Complete as many reps as possible in 15 mins of:
max rep Squat Snatches, pick load, 3 mins
Rest 3 mins
max rep Squat Cleans, pick load, 3 mins
Rest 3 mins
max rep Jerks, pick load, 3 mins
FT: 5 Rounds Cindy; 3 Rounds DT; RowFor time:
5 rounds of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
— then —
3 rounds of “DT”:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
— then —
Row 1000m
Photo by @robcwilson
This week the 2017 Open begins!
If you haven’t registered we encourage everyone to do it. This will be the 7th year of the Open and we have had a great gym turnout each and every year. This competition is a worldwide CrossFit event that you get to participate in within the familiar confines of your own gym community. Registering helps hold you accountable, pushes you to set and achieve goals, serves as a test of your fitness, and is flat out fun! It doesn’t matter if you are chasing Regionals or if you’re an everyday CrossFitter, these five weeks you will push harder, judge and cheer on your buddy, and learn a little about yourself through the process.
Announcement will be this Thursday at 5pm and we will watch it stream live in the lobby. Friday we will program 17.1 for all class times (Our Friday Night Lights). Check the link below if you are signed up to see if you are listed under our Team.
Team SnoRidge CrossFit Open Count: 31
FT: Rows, Muscle-ups and ThrustersFor time:
Row 1000m
15 Muscle-ups
30 Thrusters (95#/65#)
Photo by @robcwilson
STAGE 1: THE OPEN
FIVE WEEKS | FEB. 23 – MARCH 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open feeds the Regional Qualifiers and then the Games.
Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT (join us each week in the lobby to watch the announcement as it streams live), and we will program the workout for the week every Friday for everyone to complete in class and submit their score online. Scores are due before 5 p.m. PT the following Monday. Each week you will complete the workout with a judge in your Friday class, then swap and judge them, ensuring proper range of motion is met and good reps are counted.
Need to scale? No problem, the Open has a scaled option in addition to the prescribed workout. The scaled version will be programmed as well each Friday. Anyone registered for the Open that is unable to make it to class on a Friday to complete that week’s Open event must contact us in advanced to arrange a makeup and a judge. Make-ups will be Monday during AM classes (scores are due at 5pm).
Depending on the logistics required for each Open workout we will announce if we are doing class sign-ups on Friday’s. All registered athletes need a judge so that means you will help judge when you aren’t doing the WOD in your class. If you aren’t registered you don’t require a judge but you can help out by being a judge.
If you are going to attend Friday classes then you will be completing the Open WOD so you might as well register!
How to Register:
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update
Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
35 Double Unders
For time:
10 Handstand Push-ups
30 Deadlifts (135#/95#)
20 Handstand Push-ups
20 Deadlifts (185#/135#)
30 Handstand Push-ups
10 Deadlifts (225#/155#)
Adjust load as you go.
Photo by @robcwilson
Team SnoRidge CrossFit Open Count: 14
Schedule:
STAGE 1: THE OPEN
FIVE WEEKS | FEB. 23 – MARCH 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition. The Open feeds the Regional Qualifiers and then the Games.
Anyone aged 14 or older can compete in the Open. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and we will program the workout for the week every Friday for everyone to complete in class and submit their score online. Scores are due before 5 p.m. PT the following Monday. Each week you will complete the workout with a judge in your class, then swap and judge them, ensuring proper range of motion is met and good reps are counted.
Need to scale? No problem, the Open has a scaled option in addition to the prescribed workout. The scaled version will be programmed as well each Friday. Anyone registered for the Open that is unable to make it to class on a Friday to complete that week’s Open event must contact us in advanced to arrange a makeup and a judge. Make-ups will be Monday during AM classes (scores are due at 5pm).
Depending on the logistics required for each Open workout we will announce if we are doing class sign-ups on Friday’s. All registered athletes need a judge so that means you will help judge when you aren’t doing the WOD in your class. If you aren’t registered you don’t require a judge but you can help out by being a judge.
If you are going to attend Friday classes then you will be completing the Open WOD so you might as well register!
How to Register:
Follow these steps to Register for the 2017 Open to ensure you join our Team! If you don’t do all of these you won’t show up as a member of Team SnoRidge CrossFit and you will not see your scores once validated vs. the gym.
1) Go to games.crossfit.com and Click “Register”
2) Sign In or create a profile
3) Under “where do you workout?” enter “SnoRidge CrossFit” for your affiliate
4) Agree to all terms, then enter billing info
5) Register
6) On the Congratulations for Registering page, click “Fill In Your Profile” then “Update” (even if you changed no info)
7) You will see “Join a Team”, click ext and enter or select “SnoRidge CrossFit”
8) Update
Back Squat 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
“Fight Gone Bad Style” – Sumo Deadlift High-pulls, Push Press, AbMat Sit-ups and Row3 rounds, 1 min per station, of:
Sumo Deadlift High-pull (75#/55#)
Push Press (75#/55#)
AbMat Sit-up
Row Calories
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson
The Registration page for the Open is now live! I’m signed up and the Gym Team is active so what are you waiting for?!?! Get to the Choppa and sign up with me (Arnold Voice)!
Make sure you select our affiliate and if it asks for a team use our affiliate name “SnoRidge CrossFit” as well. Let’s PR with over 60 people registered this year!