EMOM for 10 mins: Power Clean & Push Jerk
1 Power Clean & Push Jerk, pick load
Every 1 min for 10 mins.
3 RFT: Run, Push Press and Toes-to-bars
3 rounds for time of:
Run 400m
15 Push Press (115#/75#)
20 Toes-to-bars
Photo by @robcwilson
Events:
Time slots for Saturday’s “Saimo” memorial workout are filled up (0830, 0930, 1030, 1130 are filled).
If you were unable to sign up please show up at 1130 and we can stagger you in after the last group. We want everyone to be able to do this that wants to complete it. We will help ensure that everyone is scaled appropriately.
Class times for “Saimo”:
- 0830
- 0930
- 1030
- 1130
The workout is below:
“Saimo”
As many rounds as possible in 21 minutes of:
200m Run With Medicine Ball (20#/14#)
20 Wall Balls (20#/14#)
8 Deadlifts (275#/185#)
1 20 ft. Rope Climb
Post total rounds.
In memory of Sam Saimo, 21, of Snoqualmie, WA, who died on August 20, 2016. Sam was a beloved member of SnoRidge CrossFit. He is survived by his parents, Dan and Jeannie; brother Will; and sister Julia. With heavy hearts we offer our prayers and condolences to his family, friends and loved ones.
Carrying the ball signifies carrying Sam with you. Do not put him down. He loved running, heavy deadlifts and rope climbs. Climbing to 20 feet puts you a little closer to him.
We have also created a shirt/tank top for “Saimo”. This shirt honors Sam with an emblem of three of his passions; CrossFit, Mountain Biking, and Photography. The accent color is blue like his eye color. On the left rib cage are the verses of his tattoo (also on his left side), which are the final lines of the the poem “Invictus” by William Ernest Henley.
It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul.
We wanted a shirt that did not blatantly state his name, but rather would be symbolic of Sam and remind the wearer of him.
There will be a preorder beginning Saturday for the T-shirt. We will have men’s T’s (American Apparel 50/50 Black T’s) and women’s T’s and Tanks (Next Level Black 50/50 T shirts and Tri-blend Racerback tanks – loose and Bella Canvas Black Racerback tanks – tight). They will cost $20.
Each shirt/tank top sold we will donate $5 to the Saimo family, the rest will go to cover the production costs. We will make no money from it. The money raised will not be much, but will hopefully help the Saimo family. The preorder will be posted in our FaceBook group but you can also email us to order a shirt.
We will program this WOD annually going forward.