Alt EMOM 10 mins: Strict Pull-ups and Toes-to-bars
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
10 Toes-to-bars
Category: Beyond the Whiteboard
Alt EMOM 10 mins: Strict Pull-ups and Toes-to-bars & 3 RFT: Double Unders, Wall Balls, Ball Slams and Box Jumps
Alt EMOM 10 mins: Strict Pull-ups and Toes-to-bars
Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
10 Toes-to-bars
3 RFT: Double Unders, Wall Balls, Ball Slams, and Box Jumps
3 rounds for time of:
20 Double Unders
21 Wall Balls (20#/14#)
20 Double Unders
15 Ball Slams (30#/20#)
20 Double Unders
9 Box Jumps (30″/24″)
BTWB
Photo by @robcwilson
Useful article for everyone to read, not just a new CrossFitter.
Events:
Sam’s Memorial WOD will be on Saturday 9/10. Mark your calendars. Times are TBD, stay tuned for more details as we finalize them. Expect that there will be multiple start times available on Saturday morning to sign up for.
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.
Back Squat : 5 Rep Max
Back Squat : 5 Rep Max & 4 RFT: Run, Push Press and Back Squats
4 RFT: Run, Push Press and Back Squats
4 rounds for time of:
Run 400m
10 Push Press (135#/95#)
10 Back Squats (135#/95#)
BTWB
Photo by @robcwilson
Events:
Sam’s Memorial “Hero WOD” will be on Saturday 9/10. Mark your calendars. Times are TBD, stay tuned for more details as we finalize them. Expect that there will be multiple start times available on Saturday morning to sign up for. The workout and further details will be announced by the end of this week.
Hang Power Clean 2-2-2-2-2 & Nasty Girls
Hang Power Clean 2-2-2-2-2
Hang Power Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Nasty Girls
3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/95#)
BTWB
Photo by @robcwilson
Congrats to Amanda for her 100th WOD tonight (top pic) and to Diane (bottom pic) for hitting hers last week! Love to see so many people hitting this milestone recently and joining the 100 WOD Club.
Note: 250 WOD shirt reorder is being printed this week.
Hang Power Clean 2-2-2-2-2
Hang Power Clean 2-2-2-2-2
Hang Power Clean 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Blake
Blake
4 rounds for time of:
Overhead Walking Lunge With Plate, 100 ft (45#/25#)
30 Box Jumps (24″/20″)
20 Wall Balls (20#/14#)
10 Handstand Push Ups
“U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.” ~ crossfit.com
BTWB
Thumbs up to Taylor and Amanda on achieving their 100th WOD this past week! Also congrats to Brandon I. who hit his 100th tonight!
Photo by @robcwilson
SCHEDULE NOTE:
Tomorrow on Saturday the gym will be closed due to the service for Sam.
Sam’s Celebration of Life Service will be held from 12pm to 2:30pm at the SVA Church in Fall City. Please join us to honor and remember Sam’s impact on our community.
The family requests that in lieu of flowers or gifts, a donation be made to The Mountains to Sound Greenway Trust or given to the Saimo family for a donation to be made in his name.
http://mtsgreenway.org/donate
I also will be working with Kelby on a memorial workout for all of us to come together in remembrance and celebration to be scheduled in September.
Bent Over Barbell Row 5-5-5 & AMRAP 15 mins: Runs, Toes-to-bars, Overhead Squats and Rope Climbs
Bent Over Barbell Row 5-5-5
Bent Over Barbell Row 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
These are slow and should not be helped by jerking the bar up. Slowly pull the bar from a Good Morning position with straight arms to touch the barbell to your chest.
AMRAP 15 mins: Runs, Toes-to-bars, Overhead Squats and Rope Climbs
Complete as many rounds as possible in 15 mins of:
Run 200m
10 Toes-to-bars
10 Overhead Squats (115#/75#)
1 Rope Climb
BTWB
Photo by @robcwilson
New movement today. The Bent Over Row is a beneficial exercise for pulling strength, and back and shoulder stability. This works the smaller muscles of the back and shoulders (along with the lats, traps, etc.) and can be done with varied grip widths (clean and snatch). We will do this more often in our strength training along with the bench press and strict press for push/pull.
SCHEDULE NOTE:
This Saturday the gym will be closed due to the service for Sam.
Sam’s Celebration of Life Service will be held from 12pm to 2:30pm at the SVA Church in Fall City. Please join us to honor and remember Sam’s impact on our community.
The family requests that in lieu of flowers or gifts, a donation be made to The Mountains to Sound Greenway Trust or given to the Saimo family for a donation to be made in his name.
http://mtsgreenway.org/donate
I also will be working with Kelby on a memorial workout for all of us to come together in remembrance and celebration to be scheduled at a later date.
Bench Press 5-4-3-2 & FT: Rows, Push-up (hand release)
Bench Press 5-4-3-2
Bench Press 5-4-3-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Rows, Push-up (hand release)
For time:
Row 500m
10 Push-up (hand release)
Row 400m
15 Push-up (hand release)
Row 300m
20 Push-up (hand release)
Row 200m
25 Push-up (hand release)
Row 100m
30 Push-up (hand release)
BTWB
Photo by @robcwilson
Congrats to Kimber and Eloy on their brand new, beautiful, healthy baby girl! Noemi Rose Garcia born 8/20/16 at 7 lbs., 12 oz. and 20 1/4″.
SCHEDULE NOTE:
This Saturday the gym will be closed due to the service for Sam.
Sam’s Celebration of Life Service will be held from 12pm to 2:30pm at the SVA Church in Fall City.
Celebrating the Life of Sam Saimo: Mount Si Grad, Passionate Photographer, ‘Friend to All’
Hang Power Snatch 1-1-1-1-1 & Chipper: Runs, Hang Power Snatch and Pull-up Ladder
Hang Power Snatch 1-1-1-1-1
Hang Power Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs, Hang Power Snatch and Pull-up Ladder
For time:
Run 400m
21 Hang Power Snatch (95#/65#)
21 Pull-ups
Run 400m
15 Hang Power Snatch (115#/75#)
15 Chest-to-bar Pull-ups
Run 400m
9 Hang Power Snatch (135#/95#)
9 Bar Muscle-ups
* Change weight as you go.
BTWB
Photo by @robcwilson
SCHEDULE NOTE:
This Saturday the gym will be closed due to the service for Sam.
Amazing photos from the 2016 CF Games:
“X” a CrossFit Journal photo essay