Category: Video and Media

AMRAP 20 mins: Clean & Jerks and Runs

SnoRidge CrossfFit_Day RunAMRAP 20 mins: Clean & Jerks and Runs

Complete as many rounds as possible in 20 mins of:
15 Clean & Jerks (95#/65#)
Run 400m

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Photo by @robcwilson

Tomorrow is Open Workout 16.4.

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 with a 135#/95# Deadlift, 9 ft. target for both M/W and 20#/10#, and Hand Release Push-ups each round.
  • For Masters 55 and Up the load is 185#/125#, 9 ft. target for both M/W and 20#/10#, and Push Press at 95#/65#.
  • For Teens 16-17 the load is 185#/125#.
  • RX Smartgear HSPU mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground at the bottom of the HSPU.
  • Tie-breaker: At the end of 55 Calories on the rower, 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 an “engine” test as well as ability to transition quickly between movements without wasting time. Expect to break up your deadlifts and wall balls into small, manageable sets with minimal rest rather than larger sets that require standing around. Use a belt if you are used to one. Alternate your grip on the barbell. If you are able to reach the wall then ensure your hips are off the wall and heels are over the line for each rep. Have your judge communicate the count when the rep is clean before you kick down or start the next one. Fast singles can save your shoulders rather than wasting reps and balancing on your head inverted.
Note: RX Smartgear HSPU mats under your head are NOT RX for this workout. Your hands and head must be at the same height on the ground.
Workout 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Post rounds/reps completed to comments and/or submit your score as part of the 2016 Reebok CrossFit Games Open.
View full workout details and the scorecard.
Nicole Carroll’s Tips for Open Workout 16.4

Results

Results cont

Team WOD: AMRAP Repeat

SnoRidge CF_Bar MUTeam WOD: AMRAP Repeat

Teams of 2 Complete 2 cycles:
AMRAP in 8 mins of:
40 Wall Ball (Partner) (20#/14#)
20 Box Jump Overs (24″/20″)
50 Push-up (hand release)
20 Power Cleans (135#/95#)

*Rest 1 min between each cycle.
For each cycle restart the AMRAP.
**One works while one rests.

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Photo of THE @robcwilson by @agw822

Submit your 16.3 score!

Congrats to all of those who got their first bar muscle-ups (and Struggle-ups)!

Monday is the last opportunity for those who have not yet completed 16.3.  Make-ups at 6am, 8:30am, 9:30am, 11:30am and 4pm.

“Hoover-Ball: A President’s Game Becomes A CrossFit Sensation,” NPR.

Results

Results Open WOD 16.3

CrossFit Games Open 16.3

SnoRidge CrossFit_Power SnatchesCrossFit 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.

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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.

Update Show: 16.3 Live Open Announcement Recap

Results

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.

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SnoRidge CrossFit_Push Press3 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#)

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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

SnoRidge CrossFit_Reid and JulesBench Press : 5 Rep Max

Find your Bench Press 5 Rep Max.

BTWB

Row : 8x 250m

Each for time:
Row: 8x 250m

Rest as needed between efforts.

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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

Tommy’s Week 2 Report Card

Update Show: Women’s Leaderboard After 16.2

Update Show: Men’s Leaderboard After 16.2

Results

Results cont

Overhead Squat 3-3-3 & Chipper: Rows, Handstand Push-ups, Overhead Squats, Pull-ups and Double Unders

SnoRidge CrossFit_TimeOverhead Squat 3-3-3

Overhead Squat 3-3-3

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

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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

Ben Smith and Kara Webb Win 16.2

Results

Results cont

Advanced RX: 3 RFT: Wall Ball (Partner), Bar Muscle-ups, Deadlifts and Team Runs

Advanced RX Class:

3 RFT: Wall Ball (Partner), Bar Muscle-ups, Deadlifts and Team Runs

SnoRidge CrossFit_DeadliftAs a team of 2 complete 3 rounds for time of:
50 Wall Ball (Partner) (20#/14#)
12 Bar Muscle-ups
20 Deadlifts (250#/165#)
Team Run 400m

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Photo by @robcwilson

Update Show: 16.2 Open Announcement Recap

How to Custom Leaderboard

Results 

CrossFit Games Open 16.2

SnoRidge CrossFit_CleanCrossFit 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

Dan Vs. Björgvin Highlights

Results

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

Power Snatch 1-1-1

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

BTWB

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#)

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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

Results

Results cont

Alt EMOM 12 mins: Power Cleans and Handstand Push-ups & Chipper: Pick Your Path

SnoRidge CrossFit_Ring DipAlt EMOM 12 mins: Power Cleans and Handstand Push-ups

Every 1 min for 12 mins, alternating between:
3 Power Cleans, pick load
6 Handstand Push-ups

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Chipper: Pick Your Path

For time:
45 Row (calories)
45 Ring Dips
45 Pull-ups
45 Push Jerks (135#/95#)

* Pick Your Path: Choose your own rep scheme. Break it up however you wish just get the work done.

BTWB 

Photo by @robcwilson

After 16.1 our final registered athlete count is 63 for the Open!

Join us tomorrow at 5PM PST in the lobby for the 16.2 announcement. Rather than use the CF Games website which couldn’t handle the traffic last week, we will Chromecast the announcement on YouTube on the TV this time.

Big thanks to Kenny from SFH who came by for all the PM classes to provide samples and knowledge about Stronger Faster Healthier supplements. If you missed out on samples he will be back soon!

Open 16.2: Back to the Garage

Update Show: Dan Bailey Prepares for 16.2

Results

Results cont

SNORIDGE CROSSFIT