snoridgecf

For time:
50 Row Calories
15 Wall Balls (20/14)
40 Row Calories
15 Wall Balls
30 Row Calories
15 Wall Balls
20 Row Calories
15 Wall Balls
10 Row Calories
15 Wall Balls

BTWB

Photo by @snoridgecrossfit

Labor Day Schedule:

Monday 9/4 only one class at 9:30am

First Look at the Unofficial Rogue Invitational Online Qualifier Standings

Results

Bench Press 2-2-2-2 & Opt. 1: Cindy & Opt. 2: Cindy, Strict!

Bench Press 2-2-2-2

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

BTWB

Opt. 1: Cindy

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Opt. 2: Cindy, Strict!

Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Shoulder Press 5RM & AMRAP 10 mins: Box Jumps, DB Push Press and Toes-to-bars

Shoulder Press 5RM

Record your best Shoulder Press 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.

BTWB

AMRAP 10 mins: Box Jumps, DB Push Press and Toes-to-bars

Complete as many rounds as possible in 10 mins of:
9 Box Jumps (24″/20″)
6 Dumbbell Push Press, pick load
3 Toes-to-bars

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: 2 RFT: Single DB Box Step-ups, Alt DB Snatches, HR Push-ups, and Med Ball Sit-ups & Solo WOD: 2 RFT: Single DB Box Step-ups, Alt DB Snatches, HR Push-ups, and Med Ball Sit-ups

Team WOD: 2 RFT: Single DB Box Step-ups, Alt DB Snatches, HR Push-ups, and Med Ball Sit-ups

2 rounds for time of:
50 Single Dumbbell Box Step-ups (50/35)
50 Alternating Dumbbell Snatches (50/35)
50 Hand Release Push-ups
50 Medicine Ball Sit-ups (14/10)

BTWB

Solo WOD: 2 RFT: Single DB Box Step-ups, Alt DB Snatches, HR Push-ups, and Med Ball Sit-ups

2 rounds for time of:
25 Single Dumbbell Box Step-ups (50/35)
25 Alternating Dumbbell Snatches (50/35)
25 Hand Release Push-ups
25 Medicine Ball Sit-ups (14/10)

BTWB

Photo by @snoridgecrossfit

Muscle-Ups. How Strong Do I Need To Be? (Prerequisite Strength Guide)

Results

Back Squat (3 sec Bottom pause) 3-3-3 & 5 RFT: Sumo Deadlift High-pulls, Push Jerks and Back Squats

Back Squat (3 sec Bottom pause) 3-3-3

Back Squat (3 sec pause at bottom) 3-3-3

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

BTWB

5 RFT: Sumo Deadlift High-pulls, Push Jerks and Back Squats

5 rounds for time of:
12 Sumo Deadlift High-pulls (115/75)
10 Push Jerks
12 Back Squats

BTWB

Photo by @snoridgecrossfit

Results

Bench Press 3-3-3-3 & AMRAP 12 mins: Burpees and Double Unders

Bench Press 3-3-3-3

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

BTWB

AMRAP 12 mins: Burpees and Double Unders

Complete as many rounds as possible in 12 mins of:
10 Burpees
25 Double Unders

BTWB

Photo by @snoridgecrossfit

Results

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.