Category: Beyond the Whiteboard

Warm-Up: Deadlift 4-4-4 & Saimo

Warm-Up: Deadlift 4-4-4

Deadlift 4-4-4

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

BTWB

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.

BTWB

Photos by @snoridgecrossfit

Results

Front Squat 1-1-1 & 7 RFT: Power Cleans, Thrusters and Lateral Burpees

Front Squat 1-1-1

Front Squat 1-1-1

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

BTWB

7 RFT: Power Cleans, Thrusters and Lateral Burpees

7 rounds for time of:
7 Power Cleans (95#/65#)
7 Thrusters (95#/65#)
7 Lateral Burpee (Over Barbell)

BTWB

Photo by @snoridgecrossfit

Events:

8/24 Wednesday:

Sam’s tribute WOD “Saimo” will be programmed tomorrow.

  • Wear blue!
  • Rope climbs = covered shins

8/27 Saturday:

SRCF Olympic Lifting Clinic
When: 8/27 Saturday 9:45am-11:15am
Where: SRCF
Cost: $20 (Register via MindBody – we will bill after registration)
Led by Coaches Julianna , Reid and Zeke
  • This Oly clinic will focus on the Snatch and the Snatch progression. Building from the Overhead Squat, the coaches will teach progressions through both power and squat snatch. The focus will be on technique over load and emphasize bar path, speed and positioning.
  • This will not be a “strength session” or lifting day. This is intended to improve your skill, technique and speed so that you come away with a solid foundation to make gains and PR’s. Expect to master a PVC and barbell and light loads with full range of motion before adding any weight.

Results

Results cont

Bench Press 3-3-3-3 & 6-9-12-15-18: C2B Pull-ups, Hand Release Push-ups, Ball Slams and Sit-ups

Bench Press 3-3-3-3

Bench Press 3-3-3-3

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

BTWB

6-9-12-15-18: C2B Pull-ups, Hand Release Push-ups, Ball Slams and Sit-ups

6-9-12-15-18 reps, for time of:
Chest-to-bar Pull-up
Hand Release Push-up
Ball Slam (30#/20#)
AbMat Sit-up

BTWB

Photo by @snoridgecrossfit

OPINION: CrossFit Games Athletes doing Criss Cross AppleSauce?

Results

Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over & Solo WOD: 2 RFT: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

Team WOD: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

Inspired by the 2015 CF Games Regional Event 3:

As a Team of 2 complete for time:
800m Run (Run 400m each together)
50 Overhead Squats (95#/65#)
100 AbMat Sit-ups
150 Double Unders
50 Sumo Deadlift High-pulls (95#/65#)
100 Box Jump Overs (24″/20″)

* Alternate work and split all reps; one partner working at a time
** Run 800m as a team (one 400m run per teammate at the same time)
*** One bar, one box, one AbMat per team

Post total time.

BTWB

Solo WOD: 2 RFT: Run, Overhead Squat, Sit-up, Double Under, Sumo Deadlift High-pull, Box Jump Over

2 rounds for time of:
Run 200m
12 Overhead Squats (95#/65#)
24 AbMat Sit-ups
36 Double Unders
12 Sumo Deadlift High-pulls (95#/65#)
24 Box Jump Overs (24″/20″)

BTWB

Photo by @snoridgecrossfit

Results

E2MOM for 12 mins: Power Clean + Hang Power Clean & 10 RFT: Power Clean & Jerks, Ring Dips and Kettlebell Swings

E2MOM for 12 mins: Power Clean + Hang Power Clean

Power Clean + Hang Power Clean, pick load

Every 2 mins for 12 mins.

BTWB

10 RFT: Power Clean & Jerks, Ring Dips and Kettlebell Swings

10 rounds for time of:
3 Power Clean & Jerks (135#/95#)
6 Ring Dips
9 Kettlebell Swings (53#/35#)

BTWB

Photo by @snoridgecrossfit

Results

Push Press 5-5-5 & AMReps 12 mins (2,4,6,…): Handstand Push-ups, Toes-to-bars, and Burpees

Push Press 5-5-5

Push Press 5-5-5

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

BTWB

AMReps 12 mins (2,4,6,…): Handstand Push-ups, Toes-to-bars, and Burpees

As many reps as possible in 12 mins of:
2 Handstand Push-ups
2 Toes-to-bars
2 Burpees
4 Handstand Push-ups
4 Toes-to-bars
4 Burpees
6 Handstand Push-ups
6 Toes-to-bars
6 Burpees
…
Continue adding 2 reps each round to each movement until time expires.

BTWB

Photo by @snoridgecrossfit

Results

Front Squat 2-2-ME & FT: Run, Thrusters, and Rope Climbs

Front Squat 2-2-ME

Front Squat 2-2-ME

Use the same weight for each set.
Rest as needed between sets.

BTWB

FT: Run, Thrusters, and Rope Climbs

For time:
Run 200m
18 Thrusters (75#/55#)
4 Rope Climbs
Run 200m
15 Thrusters (95#/65#)
3 Rope Climbs
Run 200m
12 Thrusters (115#/75#)
2 Rope Climbs
Run 200m
9 Thrusters (135#/95#)
1 Rope Climb
* Use mats, change load as you go. Scale 1 RC to 2 Supine RC

BTWB

Photo by @snoridgecrossfit

SRCF Olympic Lifting Clinic
When: 8/27 Saturday 9:45am-11:15am
Where: SRCF
Cost: $20 (Register via MindBody avail starting 8/15)
Led by Coaches Julianna , Reid and Zeke
  • This Oly clinic will focus on the Snatch and the Snatch progression. Building from the Overhead Squat, the coaches will teach progressions through both power and squat snatch. The focus will be on technique over load and emphasize bar path, speed and positioning.
  • This will not be a “strength session” or lifting day. This is intended to improve your skill, technique and speed so that you come away with a solid foundation to make gains and PR’s. Expect to master a PVC and barbell and light loads with full range of motion before adding any weight.

Results

Hang Power Snatch 2-2-2-2 & Hollow Rocks 3 x 15 & 4 RFT: Hang Power Snatches and Double Unders

Hang Power Snatch 2-2-2-2

Hang Power Snatch 2-2-2-2

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

BTWB

Hollow Rocks 3 x 15

Hollow Rocks 3×15

Rest as needed between sets.

BTWB

4 RFT: Hang Power Snatches and Double Unders

4 rounds for time of:
15 Hang Power Snatches (115#/75#)
40 Double Unders

BTWB

Photo by @snoridgecrossfit

Athletes Cash In During 2022 NOBULL CrossFit Games Using Reebok Bonus Program

Results

Results cont

Bench Press 5-5-5-5 & AMRAP 20 mins: C2B Pull-ups, Hand Release Push-ups, and Air Squats

Bench Press 5-5-5-5

Bench Press 5-5-5-5

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

BTWB

AMRAP 20 mins: C2B Pull-ups, Hand Release Push-ups, and Air Squats

Complete as many rounds as possible in 20 mins of:
4 Chest-to-bar Pull-ups
7 Hand Release Push-ups
15 Air Squats

BTWB

Photo by @snoridgecrossfit

Results

Results cont

SNORIDGE CROSSFIT