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Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats

Team WOD:

AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats

As a team of 2 complete as many rounds as possible in 15 Mins of:
4 Deadlifts (135#/95#)
3 Hang Power Cleans (135#/95#)
2 Push Press (135#/95#)
1 Front Squat (135#/95#)

* One bar per team. Alternate work/rest with partner.
* Switch after each full ROUND with your partner.
Post total rounds.

BTWB

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

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

Your competition page should then show Affiliate AND Team as SnoRidge CrossFit for BOTH. You must see BOTH to be on the team.
Update Show: Overall Power Rankings

Results

Alt EMOM 10 mins: Touch And Go Deadlifts and Handstand Push-ups & Chipper: Double Unders, Deadlifts, T2B, Slam Balls

Alt EMOM 10 mins: Touch And Go Deadlifts and Handstand Push-ups

Every 1 min for 10 mins, alternating between:
2 Touch And Go Deadlifts, pick load
6 Handstand Push-ups

BTWB

Chipper: Double Unders, Deadlifts, T2B, Slam Balls

For time:
30 Double Unders
30 Deadlifts (185#/135#)
30 Double Unders
30 Toes-to-bars
30 Double Unders
30 Ball Slams (3o#/20#)
30 Double Unders

BTWB

Photo by @robcwilson

Next week the Open begins! Announcement will be Thursday at 5pm and we will watch it stream live in the lobby. Friday we will program 17.1. Go get signed up if you’ve been procrastinating.

Team SnoRidge CrossFit Open Count: 30

There are a couple people that are signed up but have not joined the team. Make sure you edit your Games profile to add yourself to Team SnoRidge CrossFit!

2017 Live Open Announcement Venues and Athletes

Update Show: Regional Power Rankings, Women

Results

Results cont

Front Squat 5-5-5 & 7 RFT: Chest-to-bar Pull-ups, Front Squats and Wall Balls

Front Squat 5-5-5

Rest as needed between sets.

BTWB

7 RFT: Chest-to-bar Pull-ups, Front Squats and Wall Balls

7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Front Squats (135#/95#)
7 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

Games athlete and new masters athlete Denae Brown destroys Open WOD 11.2 (what we did last Friday) using the men’s deadlift weight and just misses 12 full rounds.

Denae Brown Does Open Workout 11.2

How to Balance in a Handstand

Congrats to Brian S. for hitting his 250th WOD tonight and also for finishing in 3rd place overall for the Scaled division of the Punishment League hosted by Cascade CF!

Results

Results cont

Team WOD: 50-40-30: Handstand Push-ups, Dumbbell Hang Squat Cleans, Row and Sit-ups

50-40-30 reps, As a team of 2 complete for time of:
Handstand Push-up
Dumbbell Hang Squat Clean, pick load
Row Calories
AbMat Sit-up

*Alternate work and break up reps with your partner.

BTWB

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 30

2017 Live Open Announcement Venues and Athletes

Double-Under Positioning With Dan Bailey

Results

Push Jerk 2-2-2-2-2 & AMRAP 16 mins w/ Buy-in: Double Unders, Wall Balls, Power Cleans, Push Jerks and Pull-ups

Push Jerk 2-2-2-2-2

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

BTWB

AMRAP 16 mins w/ Buy-in: Double Unders, Wall Balls, Power Cleans, Push Jerks and Pull-ups

In 16 mins do:
100 Double Unders
50 Wall Balls (20#/14#)
then in the remaining time, AMRAP of:
9 Power Cleans (95#/65#)
6 Push Jerks
3 Strict Pull-ups

BTWB

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 28

The Open is getting closer and our metcon’s are increasingly looking like what you can expect during the Open (Fast, light, large rep counts or long time domains).

Games shakeup! Sara Sigmundsdottir moves regions:

Catching Up With Sara Sigmundsdottir

Results

Results cont

Team WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-ups & Team WOD: Pt. 2: Pull-ups, Dumbbell Goblet Squats and Double Unders

Team WOD: Pt. 1: One Arm Dumbbell Snatch, Push-Ups and Sit-ups

Complete as many rounds as possible in 12 mins of:
8 One Arm Dumbbell Snatch (Alternating) (50#/35#)
10 Hand Release Push-Ups
12 AbMat Sit-ups

As a team of 2 alternate after each movement with your partner. Partner 1 snatch, partner 2 push-up, partner 1 sit-up, etc.

BTWB

Rest 1 minute between AMRAP Pt. 1 and AMRAP Pt. 2

Team WOD: Pt. 2: Pull-ups, Dumbbell Goblet Squats and Double Unders

Complete as many rounds as possible in 12 mins of:
5 Pull-ups
10 Dumbbell Goblet Squats (50#/35#)
15 Double Unders

As a team of 2 alternate after each movement with your partner.

BTWB

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 28

The team is growing! We are all in on the Open, you should too! This is not about competition for our gym as it is about just making this our own community event. By registering it makes you show up more often, care a little more, push that much harder, cheer that much louder and have something to compare your fitness against to help set goals to chase. We encourage everyone to sign up and have fun!

Dumbbell snatches looked great today. It’s a movement I guarantee we will see more of.

The Dumbbell Overhead Walking Lunge

The Keys to the Kip

Results

Alt EMOM 10 mins: Deadlifts and Handstand Push-ups & FT: Rows, Wall Balls and Kettlebell Swings

Alt EMOM 10 mins: Deadlifts and Handstand Push-ups

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
5 Handstand Push-ups
DL must be set back down under control with NO Drops from the top.

BTWB

FT: Rows, Wall Balls and Kettlebell Swings

For time:
Row 1000m
75 Wall Balls (20#/14#)
50 Kettlebell Swings (53#/35#)

BTWB

Photo by @robcwilson

Gym Announcement:

To minimize noise/vibration to our neighbors, all deadlifts will be lowered to the ground and not dropped and crash mat pads should be used under all heavy lifts. See pic above of Kimberlee demonstrating. Also no Oly plates should be used on the floor during all AM classes and classes before 5pm. After 5 pm crash mats must be used.

CrossFit Open:

Dumbbells will be used for the first time in the Open. Today we added several sets of 50# and 35# dumbbells to our collection to ensure we can run the Open without any gym sleepovers. To maximize our ROI and our fitness we will use them tomorrow for both the Team WOD and the Advanced Class. Thanks Dave Castro!

2017 Open Dumbbell Weights Announced

Fittest On Earth: A Decade Of Fitness: Official Trailer

Results

Results cont

Front Squat 2-2-2-2-2 & 3 RFT: Front Squats, Push Press and Pull-ups

Front Squat 2-2-2-2-2

Rest as needed between sets.

BTWB

3 RFT: Front Squats, Push Press and Pull-ups

3 rounds for time of:
20 Front Squats (95#/65#)
20 Push Press (95#/65#)
20 Pull-ups

BTWB

Photo by @robcwilson

Team SnoRidge CrossFit Open Count: 25

ACTIVE RECOVERY & THE DIFFERENCE BETWEEN REST DAYS AND RECOVERY DAYS

Results

Results cont

Back Squat 4-4-4-4 & Chipper: AbMat Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral Burpees

Back Squat 4-4-4-4

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

BTWB

Chipper: AbMat Sit-ups, Wall Balls, KB Swings, Push-ups, SDHP, and Lateral Burpees

For time:
60 AbMat Sit-ups
50 Wall Balls (20#/14#)
40 Kettlebell Swings (53#/35#)
30 Hand Release Push-Ups
20 Sumo Deadlift High-pulls (95#65#)
10 Lateral Burpee (Over Barbell)

BTWB

Photo by @robcwilson

CrossFit.com/ExerciseDemos

Results

Results cont