snoridgecf

Use the heaviest weight you can for each set.
Rest as needed between sets.
L Sit (Hanging) : 3x 30 secs
Alternate sets, accumulate up to 30 sec on hanging L Sit
* Use mats. Scale to 1 leg out, or K2C hanging leg raise.

BTWB

Power Clean 1-1-1 and L Sit: 3x 30 secs & 4 RFT: Run, Handstand Push-ups and Power Cleans

Power Clean 1-1-1

Power Clean 1-1-1
Use the heaviest weight you can for each set.

L Sit (Hanging) : 3x 30 secs

L Sit (Hanging) 3x 30 secs

Rest as needed between sets.
* Alternate with Power Cleans. Accumulate 30 sec hanging in L sit. Scale to one leg out, or k2C hanging.

BTWB

4 RFT: Run, Handstand Push-ups and Power Cleans

4 rounds for time of:
Run 400m
15 Handstand Push-ups
5 Power Cleans (185#/135#)

BTWB

Photo by @robcwilson
Events:
“Saimo”
We will be holding our annual memorial WOD for Sam on 8/25 (Saturday)

WOD times at 9:30am and 10:30 am

We will also be putting out a donation envelope to raise funds for the scholarship in his name that his parents set up. All dollars donated will go directly to the Saimo’s to go into the local scholarship that they award to a Mt. Si grad who meets their criteria. Please consider donation as this is for one of our own family and stays local.
2018 CrossFit Games: Continue to Rise
Results
Results cont

Snatch Pull + Hang Squat Snatch 1-1-1 & 21-15-9-6-3: Overhead Squats, Wall Balls and Toes-to-bars

Snatch Pull + Hang Squat Snatch 1-1-1

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

BTWB

21-15-9-6-3: Overhead Squats, Wall Balls and Toes-to-bars

21-15-9-6-3 reps, for time of:
Overhead Squat (95#/65#)
Wall Ball (20#/14#)
Toes-to-bar

BTWB

Photo by @robcwilson
Events:
“Saimo”
We will be holding our annual memorial WOD for Sam next Saturday on 8/25

WOD times at 9:30am and 10:30 am

We will also be putting out a donation envelope to raise funds for the scholarship in his name that his parents set up. All dollars donated will go directly to the Saimo’s to go into the local scholarship that they award to a Mt. Si grad who meets their criteria. Please consider donation as this is for one of our own family and stays local.
Rich Froning Max Snatch — Moments — 2018 CrossFit Games
Tia-Clair Toomey – 2018 CrossFit Games Champion / 8K
Mat Fraser – 2018 CrossFit Games Champion / 8K

Results

Results cont

Front Squat 10-10-10 & AMRAP 15 mins: Kettlebell Swings, Pull-ups, Push-ups and Runs

Front Squat 10-10-10

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

BTWB

AMRAP 15 mins: Kettlebell Swings, Pull-ups, Push-ups and Runs

Complete as many rounds as possible in 15 mins of:
7 Kettlebell Swings (70#/53#)
7 Pull-ups
7 Push-up (hand release)
Run 100m

BTWB

Photo by @robcwilson
Community Discount
Strauss Meats is offering a special discount to the CrossFit community. Use the code to receive 30 percent off your order through the end of August. Code: CROSSFIT30NOW
Virtuosity and the Two-Inch Squat Drill

Results

Results cont

Team WOD: 31 Heroes

31 Heroes

Complete as many rounds as possible in 31 mins of:
8 Thrusters (155#/105#)
6 Rope Climbs, 15 ft
11 Box Jumps (30″/24″)

This is a Partner WOD – Partner 1 will perform the work listed above. Partner 2 will run 400m with a bumper, (45#/25#). Once Partner 2 returns from the run, Partner 1 will grab the bumper and begin their 400m, while Partner 2 continues work wherever Partner 1 left off.
This WOD is to honor the 30 men and one dog that gave their lives for our country on Aug. 6, 2011. It is 31 minutes long: one minute in remembrance of each hero. Rep scheme is 8-6-11: the date of their sacrifice. Finally, this is a partner WOD because these men were from multiple branches of our military, working together as a team.

BTWB

Photos by @robcwilson

Our annual tradition of 31Heroes continues this year with a light but dedicated group. This tough partner workout is constant work for 31 minutes to honor the 30 men and 1 service dog who died in service to our country.

Update Show: 2018 Games – Women’s Recap

Results