Overhead Squat 3-3-3
Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per
Category: Beyond the Whiteboard
Shoulder Press 2-2-2-2-2 & Chipper: Runs, T2B, K2E, AbMats, HSPU, Dips and Push-ups
Shoulder Press 2-2-2-2-2
Shoulder Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, T2B, K2E, AbMats, HSPU, Dips and Push-ups
For time:
Run 800m
20 Toes-to-bars
20 Handstand Push-ups
Run 400m
30 Knees To Elbows
30 Ring Dips
Run 200m
40 AbMat Sit-ups
40 Push-ups
Photo by @robcwilson @snoridgecrossfit
Weighted Pull-up 3-3-3-3-3 & AMRAP 16 mins: Row Calories, Sumo Deadlift High-pulls, Burpee Box Jumps and Chest-to-bar Pull-ups
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.
AMRAP 16 mins: Row Calories, Sumo Deadlift High-pulls, Burpee Box Jumps and Chest-to-bar Pull-ups
Complete as many rounds as possible in 16 mins of:
18 Row Calories
15 Sumo Deadlift High-pulls (95#/65#)
12 Burpee Box Jumps (24″/20″)
9 Chest-to-bar Pull-ups
Photo by @robcwilson @snoridgecrossfit
Weighted Pull-up 3-3-3-3-3
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.
FT: Run, Kettlebell Swings and Double Unders
FT: Run, Kettlebell Swings and Double Unders
For time:
Run 800m
30 Kettlebell Swings (70#/53#)
150 Double Unders
30 Kettlebell Swings
Run 800m
Photo by @robcwilson @snoridgecrossfit
5 RFT: Power Cleans, Kettlebell Goblet Box Step-ups and Kettlebell Overhead Carries & Checkout: 3 RFT: KB Russian Twists and Sit-ups
5 RFT: Power Cleans, Kettlebell Goblet Box Step-ups and Kettlebell Overhead Carries
5 rounds for time of:
8 Power Cleans (135#/95#)
8 Kettlebell Goblet Box Step-ups (53#/35# to 20″)
Kettlebell Overhead Carry (53#/35 #) 100m
* KB Goblet step ups use 20″ box for all.
Checkout: 3 RFT: KB Russian Twists and Sit-ups
3 rounds for time of:
20 Kettlebell Russian Twists
20 AbMat Sit-ups
Photo by @robcwilson @snoridgecrossfit
Back Squat 4-4-4 & 3 RFT: Rows, Back Squats and Runs
Back Squat 4-4-4
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person
3 RFT: Rows, Back Squats and Runs
3 rounds for time of:
Row 500m
21 Back Squats (115#/75#)
Run 400m
* Take bar from ground for Back Squats
Photo by @robcwilson @snoridgecrossfit
Push Jerk 2-2-2-2 & 7 RFT: Dumbbell Push Jerks, Dumbbell Renegade Rows and Burpees
Push Jerk 2-2-2-2
Push Jerk 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* One rack per person
7 RFT: Dumbbell Push Jerks, Dumbbell Renegade Rows and Burpees
7 rounds for time of:
7 Dumbbell Push Jerks, pick load
12 Dumbbell Renegade Rows, pick load
7 Burpees
* Watch video for Renegade Row form and tips
Photo by @robcwilson @snoridgecrossfit
Touch And Go Deadlift 3-3-3 & “Saimo” AMRAP 21 mins: Run With Medicine Balls, Wall Balls, Deadlifts and Strict Pull-ups
Touch And Go Deadlift 3-3-3
Touch And Go Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest 1:30 between sets.
“Saimo”
AMRAP 21 mins: Run With Medicine Balls, Wall Balls, Deadlifts and Strict Pull-ups
Complete as many rounds as possible in 21 mins of:
200m Run With Medicine Ball (20#/14#)
20 Wall Balls (20#/14#)
8 Deadlifts (245#/165#)
8 Strict Pull-ups
* Alternate version: Pull-up and lighter DL for Sam’s memorial WOD.
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. Since we can’t climb we are subbing Pull-ups.
Photo by @robcwilson @snoridgecrossfit
Touch And Go Deadlift 3-3-3
Touch And Go Deadlift 3-3-3
Touch And Go Deadlift 3-3-3
Use the heaviest weight you can for each set.
Rest 1:30 between sets.
* Use mats