Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

SnoRidge CrossFit_HR PushupTeam WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings

As a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)

* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.

BTWB

Photo by @robcwilson

Last chance to order a “Saimo” shirt is through tomorrow on Sunday.  After Sunday the order is closed.  We will not be ordering extras.

Update Show: 2016 Team Series, Week 1

Results

Advanced RX: Deadlift 3-3-3-3-3 & Pt. 1: 4 RFT: Row Calories and Bench Press

Advanced RX Class:

SnoRidge CrossFit_DeadliftsDeadlift 3-3-3-3-3

Deadlift 3-3-3-3-3

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

Pt. 1: 4 RFT: Row Calories and Bench Press

4 rounds for time of:
15 Row Calories
15 Bench Press (135#/95#)

BTWB  

Pt. 2: “FGB Style” Push Press, Sumo Deadlift High-pulls and Box Jumps

3 rounds of max reps, 30 secs per station, of:
Push Press, pick load
Sumo Deadlift High-pull, pick load
Box Jump (24″/20″)
Rest 1 Minute

BTWB 

Photo by @robcwilson

Results

Thruster 1-1-1-1-1 & Death By Wall Balls

Thruster 1-1-1-1-1

Thruster 1-1-1-1-1

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

SnoRidge CrossFit_Death By WBDeath By Wall Balls

With a continously running clock perform:
2 Wall Balls (20#/14#) in the first 1 min
4 Wall Balls (20#/14#) in the second 1 min
6 Wall Balls (20#/14#) in the third 1 min

Continuing to add 2 reps each minute for as long as you are able.

BTWB 

Photo by @robcwilson

The Saimo memorial T-shirt Preorder is closed as of today.  Shirt order will go in next week and I will provide an update when they are shipping (should be a few weeks).

Results

Results cont

Alt EMOM 10 mins: Squat Snatches and Double Unders & AMRAP 15 mins: Run and Squat Snatch

Snoridge CrossFit_SnatchAlt EMOM 10 mins: Squat Snatches and Double Unders

Every 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
20 Double Unders

AMRAP 15 mins: Run and Squat Snatch

Complete as many rounds as possible in 15 mins of:
Run 400m
3 Squat Snatches (Pick load)

*Choose a load that is not easy, but also one that you can hit 3 singles relatively quickly.

Weighted Pull Up 3-3-3-3-3 & AMRAP 16 mins: Strict Handstand Push-ups, Pull-ups and Burpee Box Jumps

Weighted Pull Up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

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

SnoRidge CrossFit_Burpee Box JumpAMRAP 16 mins: Strict Handstand Push-ups, Pull-ups and Burpee Box Jumps

Complete as many rounds as possible in 16 mins of:
3 Strict Handstand Push-ups
6 Pull-ups
9 Burpee Box Jumps (24″/20″)

BTWB  

Photo by @robcwilson

The Preorder for the “Saimo” shirt ends this Thursday.  Please see the post at this link for more info on the shirt design and how to order.

Choose from 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 Black Tri-blend Racerback tanks – loose and Bella Canvas Black Racerback tanks – tight). Cost is $20. For anyone ordering outside the gym we will post how to contact us to pay via PayPal or bring money by the gym.  Shirts will need to be picked up in the gym and must be paid for before getting the shirt.

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. Anyone wishing to donate more is certainly welcome to and we will ensure it gets to them. For SRCF members the preorder is posted in our FaceBook group.

The CrossFit Games: 2016 Highlights

Drug suspensions of Masters and a Team athlete from the Games:

Jones, Kemp and Marino Sanctioned

Back Squat 3-3-3 & 3 RFT: Runs, Squat Cleans and Ring Dips

Back Squat 3-3-3SnoRidge CrossFit_Ring Dip

Back Squat 3-3-3

Rest as needed between sets.

3 RFT: Runs, Squat Cleans and Ring Dips

3 rounds for time of:
Run 400m
7 Squat Cleans (165#/110#)
15 Ring Dips

BTWB  

Photo by @robcwilson

Good luck to all of our new college students as they head off or back to school: Robbie (below), Reid, Chris G. and Sam Y. are all off to school this week (or last). Drop in whenever you are back home! We expect to see you!

SnoRidge CrossFit_Robbie Group WOD

Watch the 2016 Games on ESPN2 This Fall

Results

Results cont

Saimo

SamSaimo

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.
Scale 1 Rope Climb (20 ft.) to a lower height or to 3 Supine Rope Climbs. Adjust deadlift appropriately. 
We will program this WOD annually going forward to honor Sam. 

BTWB  

Sam_Deadlift

Photos by @robcwilson

What an emotional day. Five hours of wave after wave of people honoring Sam together. It was laughs, tears, hugs, physically demanding, and beautiful all together. When I programmed this I wanted to put together a tribute workout that Sam would have thought was both tough but fun, wanted it to be easily scalable yet still challenging and similar in output to a “Hero” WOD, and I wanted something that allowed each of you the opportunity to reflect and push yourself while thinking of Sam. My hope is that this did that for every single person who did this today.

Seeing Sam’s father Dan ride Sam’s bike in (and his brother Will come by) to be with all of us was a big highlight for me. Having people reach out to Dan to introduce themselves and share stories with him was heartwarming. It meant a lot to me to also see the larger CrossFit community in action in honor of Sam as CrossFit Proven in PA also programmed “Saimo” today thanks to two of their members Graham and Tara (who also started with us at SRCF back in 2010!) who are close friends of the Saimo family.

I thank all of you who came today to workout and support one another. The Saimo family thanks you.

To Sam – Tonight I am drinking a shot of chocolate milk and a glass of whiskey for you. Cheers buddy!

#missingyousamsaimo

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 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.

Saimo Shirt_Men

Saimo Shirt_Women

There will be a preorder beginning today for the T-shirt’s. 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 Black Tri-blend Racerback tanks – loose and Bella Canvas Black Racerback tanks – tight). They will cost $20.  See design and mockups above.

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. Anyone wishing to donate more is certainly welcome to and we will ensure it gets to them. The preorder will be posted in our FaceBook group today but you can also email us to order a shirt or post a comment here with your size and style requested.

**Preorder is closed as of Sunday 9/18**

Results

Results cont

EMOM for 10 mins: Power Clean & Push Jerk & 3 RFT: Run, Push Press and Toes-to-bars

EMOM for 10 mins: Power Clean & Push Jerk

1 Power Clean & Push Jerk, pick load

Every 1 min for 10 mins.

SnoRidge CrossFit_Push Press3 RFT: Run, Push Press and Toes-to-bars

3 rounds for time of:
Run 400m
15 Push Press (115#/75#)
20 Toes-to-bars

BTWB  

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.

Saimo Shirt_Men

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.

Results

Results cont