Snatch Balance 1-1-1-1-1 & AMRAP 8 mins: Squat Snatches and Double Unders

Snatch Balance 1-1-1-1-1

Snatch Balance 1-1-1-1-1

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

AMRAP 8 mins: Squat Snatches and Double Unders

Complete as many rounds as possible in 8 mins of:
3 Squat Snatches (135#/95#)
25 Double Unders

Photo by @snoridgecrossfit

2023 CrossFit Games Open

Team SRCF Athlete Count for the 2023 CrossFit Games Open: 17

Logistics:

  • Starts Feb. 16th through Mar. 6th
  • Cost $20 when you register
  • We will program the 2023 Open WOD for all classes every Friday for 3 weeks
  • If you are going to workout each Friday, then just sign up for the Open
  • Athletes will take turns working out and judging each other for all Friday Classes
  • All AM Classes plus PM Friday class times will be 4pm and 5pm ONLY
    • No Friday 6pm Class for duration of Open
    • Friday Night Lights priority goes to registered athletes in PM wave, will run waves for both 4pm and 5pm to fit anyone in but you must sign up for class in MindBody

Make-ups:

  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
  • Saturdays will not be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, then don’t ask to “make it up”.  No exceptions.

I’m registered, what next?

  • You must sign up for a class time in MindBody
  • You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Age groups are predetermined.
  • Registered athletes will have a classmate judge your movements and count your reps.
  • Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
  • You will enter your score online or in the CrossFit Games app each week by the deadline and you can see how you stack up against the world, region, state, age, etc.
  • Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals!

Events:

  • Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
  • On the last week of the Open we will have an “Open is Closed Party” 3/3 which will be potluck and we will have some refreshments available via Jules and Reid’s “Short and Stout Mobile Bar”!

Results

Bench Press 4-3-2-1 & 18-15-12-9-6: Row Cal, C2B Pull-ups, Hand Release Push-ups, and Sumo Deadlift High-pulls

Bench Press 4-3-2-1

Bench Press 4-3-2-1

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

18-15-12-9-6: Row Cal, C2B Pull-ups, Hand Release Push-ups, and Sumo Deadlift High-pulls

18-15-12-9-6 reps, for time of:
Row Calorie
Chest-to-bar Pull-up
Hand Release Push-up
Sumo Deadlift High-pull (75#/55#)

Photo by @snoridgecrossfit

SEVERAL ATHLETES TEST NEGATIVE FOR BANNED SUBSTANCES

Results

Results cont

Reverse Filthy Fifty

Reverse Filthy Fifty

For time:
50 Double Unders
50 Burpees
50 Wall Balls (20#/14#)
50 Back Extensions (Sub Barbell Good Morning 45#/33#)
50 Push Press (45#/33#)
50 Knees-to-elbows
50 Walking Lunges
50 Kettlebell Swings (35#/26#)
50 Jumping Pull-ups
50 Box Jumps (24″/20″)

* Sub Barbell Good Morning (45/35) for Back Ext.
* Use one box for JPU and BJ. Measure JPU from top of reach standing on box to middle of forearm with pull-up bar. RX ROM is extended arms at bottom of JPU (w/bent knees) to chin over bar.

The Filthy Fifty is a classic CrossFit benchmark.  The Reverse Filthy Fifty flips the order and is equally as brutal.

Photos by @snoridgecrossfit

Happy Birthday Coach Michelle! She loved this workout in her honor. Here’s her reaction to me programming her birthday WOD.

Laura Horvath, Gabriela Migala, Bjorgvin Karl Gudmundsson and Lazar Djukic to kick off 23.1 in Madrid, Spain

Results

Results cont

Team WOD: FT: Row, Partner Wall Balls, Power Snatches & Solo WOD: 5 RFT: Wall Balls, Power Snatches and Row Calories

Team WOD: FT: Row, Partner Wall Balls, Power Snatches

For time:
50 Row Calories
75 Partner Wall Balls (20#/14#)
100 Power Snatches (95#/65#)
75 Partner Wall Balls (20#/14#)
50 Row Calories

Solo WOD: 5 RFT: Wall Balls, Power Snatches and Row Calories

5 rounds for time of:
15 Wall Balls (20#/14#)
7 Power Snatches (95#/65#)
15 Row Calories

Photo by @snoridgecrossfit

CrossFit Performance of the Week: Roman Khrennikov Records Runner-up Finishes in Both Divisions at the 2023 TYR Wodapalooza

Results

Bench Press 6-4-2 & 7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars

Bench Press 6-4-2

Bench Press 6-4-2

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

7 RFT: Kettlebell Swings, Ring Dips and Toes-to-bars

7 rounds for time of:
10 Kettlebell Swings (70#/53#)
10 Ring Dips
10 Toes-to-bars

Photo by @snoridgecrossfit

Enhancing Your Open Experience

SRCF Team Count: 13

Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL

Get signed up for the Open: February 16 – March 6.

Let’s see how many people we can get on the roster and see if we can represent in the pilot of the brand new CrossFit Affiliate Community Cup!

Results

Results cont

Alt EMOM 14 mins: Squat Snatch and Handstand Walk Practice & 12-10-8-6: Squat Snatches, Bar Muscle-ups and Lateral Burpees

Alt EMOM 14 mins: Squat Snatch and Handstand Walk Practice

Every 1 min for 14 mins, alternating between:
1 Squat Snatch (Pick load)
Handstand Walk Practice (30 sec)

12-10-8-6: Squat Snatches, Bar Muscle-ups and Lateral Burpees

12-10-8-6 reps, for time of:
Squat Snatch (115#/85#)
Bar Muscle-up
Lateral Burpee

Photo by @snoridgecrossfit

SRCF Team Count: 9

Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL

Get signed up for the Open: February 16 – March 6.

Let’s see how many people we can get on the roster and see if we can represent in the pilot of the brand new CrossFit Affiliate Community Cup!

How it Works

CrossFit HQ will keep track of all gym performances in the Open, and each week we receive a weekly score report outlining which affiliate is in the lead for the following divisions:

  • Overall 
  • Rx’d Individual 
  • Scaled 
  • Foundations
  • Rx’d Masters 
  • Rx’d Teen 
  • Adaptive 

Scoring Details

  • The Overall Champion will be scored based on total reps and/or fastest times accumulated across all divisions.
  • The Individual Division Champion will be scored by the sum of the top 10 scores of the individual men’s and women’s Rx’d workouts.
  • The Scaled Division Champion will be scored by the sum of the top five scores of the individual men’s and women’s scaled workouts.
  • The Foundations Division Champion will be scored by the sum of the top two scores of the men’s and women’s foundations workouts.
  • The Masters Division Champion will be scored by the sum of the top two scores in each age group (i.e., 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65+) for masters men and women, Rx’d.
  • The Teen Division Champion will be scored by the sum of the top two scores in each age group (i.e., 14-15 and 16-17) for teenage boys and girls, Rx’d.
  • The Adaptive Division Champion will be determined by the greatest number of adaptive division scores submitted by an affiliate across three weeks of competition.

At the end of the Open, the top three affiliates in each category with the most points will win a Community Cup champion banner to fly proudly in their gym.

How to Watch 2023 TYR Wodapalooza and Schedule of Events

Results

Power Clean & Jerk 1-1-1-1-1 & 5 RFT: Deadlifts, Hang Power Cleans, and Push Jerks

Power Clean & Jerk 1-1-1-1-1

Power Clean & Jerk 1-1-1-1-1

Rest as needed between sets.

5 RFT: Deadlifts, Hang Power Cleans, and Push Jerks

5 rounds for time of:
24 Deadlifts (95#/65#)
18 Hang Power Cleans
12 Push Jerks

WOD Demo: Double-Rep DT

Photo by @snoridgecrossfit

CrossFit: A Sport for Life

SRCF Team Count: 9

Register for the 2023 NOBULL CrossFit Games Open

Get signed up for the Open: February 16 – March 6

Results

Results cont

Snatch 1-1-1 & AMReps 13 mins (3,6,9,…): Row Cal and Squat Snatches

Snatch 1-1-1

Snatch 1-1-1

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

AMReps 13 mins (3,6,9,…): Row Cal and Squat Snatches

As many reps as possible in 13 mins of:
3 Row Calories
3 Squat Snatches (115#/75#)
6 Row Calories
6 Squat Snatches
9 Row Calories
9 Squat Snatches

Continue adding 3 reps each round to each movement until time expires.

Photo by @snoridgecrossfit

SCHEDULE ALERT:

Holiday Schedule:

Please check our Facebook group and IG for the most updated weather related changes to class schedules. If we cancel a class we will also cancel it in MindBody as soon as possible.

  • 12/19 Mon – 12/22 Thur: Regular schedule
  • 12/23 Friday: (Limited classes below, all others cancelled)
    • 5:30am
    • 9:30am
    • 11:30am
    • 4:00pm
    • 5:00pm
  • 12/24 Saturday: Closed
  • 12/26 Mon – 12/30 Fri: Regular schedule
  • 12/31 Saturday: TBD

WOD Demo: Snatch Singles

Results

Back Squat 3-3-3 & FT: Slam Balls and Box Jump Overs

Back Squat 3-3-3

Back Squat 3-3-3

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

FT: Slam Balls and Box Jump Overs

For time:
10 Slam Balls (30#/20#)
10 Box Jump Overs
20 Slam Balls
10 Box Jump Overs
30 Slam Balls
10 Box Jump Overs
40 Slam Balls
10 Box Jump Overs
50 Slam Balls
10 Box Jump Overs

Photo by @snoridgecrossfit

Take the 2023 Judges Course

The 2022 NOBULL CrossFit Games Open Starts Feb. 24

Results

Bench Press 3-3-3 & FT: Rows, Thrusters, Ring Dips

Bench Press 3-3-3

Bench Press 3-3-3

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

FT: Rows, Thrusters, Ring Dips

For time:
Row 1000m
21 Thrusters (75#/55#)
21 Ring Dips
15 Thrusters
15 Ring Dips
9 Thrusters
9 Ring Dips

Photo by @snoridgecrossfit

Worldwide Ranking System and Strength of Field

Results

SNORIDGE CROSSFIT