Community. Coaching. Caring. Since 2009.
Snatch 1-1-1-1-1Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Full squat
Complete as many rounds as possible in 20 mins of:
Run 400m
25 AbMat Sit-ups
10 Overhead Squats (95#/65#)
Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Hang Power Cleans, Ring Dips and Rope ClimbsFor time:
30 Hang Power Cleans (115#/75#)
15 Ring Dips
3 Rope Climbs, 15 ft
— then —
2 rounds of:
20 Hang Power Cleans
10 Ring Dips
2 Rope Climbs, 15 ft
— then —
3 rounds of:
10 Hang Power Cleans
5 Ring Dips
1 Rope Climb, 15 ft
Push Press 3-3-3-3-3Push Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
Run 400m
50 Air Squats
Photo by @robcwilson
The “Spirit of the Open” award is chosen by both Michelle and I and is someone who embodied any or all of the aspects of community, perseverance, teamwork, sportsmanship, and selflessness each week of the Open. It’s not necessarily about completing all of the Open workouts, overcoming an obstacle or achieving the most PR’s. To us it is someone who each week is constantly helping others, judging wave after wave (after wave), encouraging or cheering others, and setting a positive example in how they tackle the Open. While there are really so many who fit this criteria; we had to pick one who exemplified this the “most” to us.
We are happy to announce our “Spirit of the Open” winner for the 2016 CrossFit Games Open is Michael Malan. He more than earned it. He helped each and every week across the board, judging in multiple classes on both Fridays, Saturdays and some Mondays (and even running people upstairs by himself for the logistical nightmare that was 16.1). From organizing to cleaning up he was always there to pitch in. All with a smile on his face. His approach to his first Open was balanced in tackling the workouts and smartly deciding when to scale or not while still devoting time to helping out all across the gym. We appreciate your “Open Spirit”!
Michael’s prize is a $30 Gift Certificate to Rogue Fitness!
16.5 Workout Breakdown and Analysis
Hang Power Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Power Snatches, Runs, Handstand Push-ups and Muscle-ups3 rounds for time of:
15 Power Snatches (95#/65#)
Run 200m
10 Handstand Push-ups
Run 200m
5 Muscle-ups
Photo by @robcwilson
Attention winners: Claim your prize!
Most improved repeat Open WOD (14.5/16.5):
16.5 Open Winners:
16.4 Open Winners:
16.3 Open Winners:
16.2 Open Winners:
16.1 Open Winners:
* Each winner will receive their choice of a $15 FitAid credit, a $15 Starbucks card, or a $15 SFH credit.
21-15-9 reps, for time of:
Squat Clean (135#/95#)
Toes-to-bar
Photo by @robcwilson
Tickets for the West Regionals in Portland are now on sale. Click the link below to watch the video for info on tickets and my cameo appearance!
2016 Regional Tickets Released
Finals SRCF Leaderboard. Prize winners announced tomorrow.
Workout 16.5 / Workout 14.5
“Thrusters Suck and Buck Furpees”
21-18-15-12-9-6-3 reps for time of:
Thrusters (95#/65#)
Burpees (Bar Facing)
Post time to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.
Front Squat 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
8 Burpees
10 Kettlebell Swings (53#/35#)
12 Air Squats
Post total rounds.
Photo by @rocwilson
Attention winners: Claim your prize!
This week’s 16.4 Open Winners:
Men’s:
Women’s:
16.3 Open Winners:
Men’s:
Women’s:
16.2 Open Winners:
Men’s:
Women’s:
16.1 Open Winners:
Men’s:
Women’s:
* Each winner will receive their choice of a $15 FitAid credit, a $15 Starbucks card, or a $15 SFH credit.
Advanced RX Class:As many reps as possible in 10 mins of:
Muscle Ups (Unbroken)
Run 200m penalty after each break from the rings
Score total MU
Photo by @robcwilson
Non-existent Advanced class today. I guess everyone’s hamstrings were MIA.
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.
FT: Partner Runs, Thrusters, and Pull-upsFor time:
Partner Run 400m
75 Thrusters (75#/55#)
50 Pull-ups
Partner Run 800m
50 Pull-ups
75 Thrusters (75#/55#)
Partner Run 400m
As a team of 2. Runs are together but all other work alternate with your partner.
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.
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.
Photo by @robcwilson
First announced drug suspension of the season for the 2016 CrossFit Games:
Natalie Newhart Fails Drug Test
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.
Every 1 min for 10 mins: Clean