Team WOD: Power Clean 1RM
Power Clean 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
8 minutes as a team of 2 alternating to find your 1RM PC. Start with empty barbell.
Category: Beyond the Whiteboard
Bench Press 2-2-2-2
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.
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.
FT: 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
Lifting: Squat Cleans, Front Squats and Jerks & AMRAP 8 mins: Kettlebell Swings and Thrusters
Lifting: 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
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.
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.
Alt EMOM 10 mins: Strict Pull-ups and Toes-to-bars
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
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.
Back Squat : 5 Rep Max
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.