Author: snoridgecf

Front Squat 3-3-3-3 & 5 RFT: Double Unders, Handstand Push-ups and Front Squats

Front Squat 3-3-3-3

Front Squat 3-3-3

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

BTWB

5 RFT: Double Unders, Handstand Push-ups and Front Squats

5 rounds for time of:
30 Double Unders
7 Handstand Push-ups
9 Front Squats (135#/95#)

BTWB 

SnoRidge CrossFit_Front Squat

Photo by @robcwilson

Update Show: Team Series, Week 1 Events

Events:

Sam’s Memorial WOD will be this Saturday 9/10. Please sign up for your start time in the gym. If you miss signing up don’t worry we will accommodate you but we prefer you choose a time to better manage each wave. There are 12 sign up spots for each class time.

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.

Results

Results cont

Team WOD: Running Cindy AMRAP

SnoRidge CrossFit_Push-upTeam WOD: Running Cindy AMRAP

As a Team of 2 complete as many rounds as possible in 22 Minutes of:
Max Rounds of “Cindy”
5 Pull-ups (Or 2 Muscle-ups)
10 Push-ups
15 Air Squats

Partner 1 must run 400m while Partner 2 completes max rounds of “Cindy”. When Partner 1 finishes the run, the partners switch with Partner 1 picking up where Partner 2 left off in the Cindy AMRAP. Swap after every 400m run.
Post total rounds of Cindy completed as a team.

BTWB 

Photo by @robcwilson

Results

Team WOD: Power Clean 1RM & Team WOD: Partner Chipper

Team WOD: Power Clean 1RM

Power Clean 1 Rep

Use the heaviest weight you can for each set.
Rest as needed between sets.
10 minutes as a team of 2 alternating to find your 1RM PC. Start with empty barbell.

BTWB

SnoRidge CrossFit_Wall BallTeam WOD: Partner Chipper

For time:
30 Partner deadlifts (255#/175#)
40 Box Jump Overs (24″/20″)
50 Lateral Burpee (Over Barbell)
60 Partner Alternating Wall Balls (20#/14#)
70 Walking Lunges
80 AbMat Sit-ups
Partner Run 200m

BTWB 

Photo by @robcwilson

Labor Day Schedule for this Monday 9/5:

  • MONDAY: One class time only at 9:30 (Team WOD)
  • All other times are cancelled!

Events:

Sam’s Memorial WOD will be on Saturday 9/10. Mark your calendars. Please sign up for your start time in the gym. If you miss signing up don’t worry we will accommodate you but we prefer you choose a time to better manage each wave.

Class times for “Saimo”:

  • 0830
  • 0930
  • 1030
  • 1130

Results

Advanced RX: Snatch 1-1-1-1-1-1-1 & 3 RFT: Box Jump Overs, Chest-to-bar Pull-ups, Strict Handstand Push-ups and Squat Snatches

Advanced RX Class:

Snatch 1-1-1-1-1-1-1

Snatch 1-1-1-1-1-1-1

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

BTWB

3 RFT: Box Jump Overs, Chest-to-bar Pull-ups, Strict Handstand Push-ups and Squat Snatches

3 rounds for time of:
18 Box Jump Overs (24″/20″)
15 Chest-to-bar Pull-ups
12 Strict Handstand Push-ups
9 Squat Snatches (135#/95#)

BTWB 

SnoRidge CrossFit_Snatch

Photo by @robcwilson

Labor Day Schedule for this Monday 9/5:

  • MONDAY: One class time only at 9:30 (Team WOD)
  • All other times are cancelled!

Events:

Sam’s Memorial WOD will be on Saturday 9/10. Mark your calendars. Please sign up for your start time in the gym. If you miss signing up don’t worry we will accommodate you but we prefer you choose a time to better manage each wave.

Class times for “Saimo”:

  • 0830
  • 0930
  • 1030
  • 1130

Inside the Leaderboard: Evolution of Katrin Davidsdottir

Results

Bench Press 2-2-2-2 & FT: Row, Power Snatches, Ring Dips

Bench Press 2-2-2-2

Bench Press 2-2-2-2

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

BTWB

SnoRidge CrossFit_RingsFT: Row, Power Snatches, Ring Dips

For time:
Row 1000m
— then —
30 Power Snatches (75#/55#)
20 Ring Dips
20 Power Snatches
15 Ring Dips
10 Power Snatches
10 Ring Dips

BTWB 

Photo by @robcwilson

Labor Day Schedule for this Monday 9/5:

  • MONDAY: One class time only at 9:30 (Team WOD)
  • All other times are cancelled!

Events:

Sam’s Memorial WOD will be on Saturday 9/10. Mark your calendars. Please sign up for your start time in the gym. If you miss signing up don’t worry we will accommodate you but we prefer you choose a time to better manage each wave.

Class times for “Saimo”:

  • 0830
  • 0930
  • 1030
  • 1130

09.01.16 / CrossFit Games Fall Schedule

Results

Results cont

Lifting: Squat Cleans, Front Squats and Jerks & AMRAP 8 mins: Kettlebell Swings and Thrusters

SnoRidge CrossFit_Split JerkLifting: Squat Cleans, Front Squats and Jerks

Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set

BTWB

AMRAP 8 mins: Kettlebell Swings and Thrusters

Complete as many rounds as possible in 8 mins of:
Kettlebell Swing (70#/53#)
Thruster (95#/65#)

Start at one rep for each movement. For each round add one rep, for example for round 2 do 2 KB swings, and 2 thrusters, for round 3 do 3 and 3, and so on.

BTWB  

Photo by @robcwilson

Labor Day Schedule for this Monday 9/5:

  • MONDAY: One class time only at 9:30 (Team WOD)
  • All other times are cancelled!

I constantly get asked how to use the roller, or what a roller is good for. Did you know they are not just decorations for the lobby wall? Give this a read, then grab a roller and do this regularly.

SMR Primer – Stretching for Athletes

Events:

Sam’s Memorial WOD will be on Saturday 9/10. Mark your calendars. Please sign up for your start time in the gym. If you miss signing up don’t worry we will accommodate you but we prefer you choose a time to better manage each wave.

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.

Results

Results cont