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Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Handstand Push-ups
50 Toes-to-bars
Row 1000m
75 Push Press (75#/55#)
150 Double Unders
The Bench Press: I think Lisa and Michelle are doing it wrong.
Photo by @robcwilson
Week 2 Events 5, 6, 7, and 8 have been announced for the Team Series.
EMOM for 10 mins: Hang Squat CleanEvery 1 min for 10 mins: Hang Squat Clean
2 Hang Squat Cleans, pick load
4 rounds for time of:
Run 400m
10 Thrusters (115#/75#)
12-9-6 reps, for time of:
Ground To Overhead (185#/135#)
Bar Muscle Up
15-12-9-6-3 reps, for time of:
Burpee Box Jump Overs (24″/20″)
Ring Dip
Run 200m
For time:
Row 1000m
— then —
40 Ball Slams (30#/20#)
40 AbMat Sit-ups
30 Ball Slams
30 AbMat Sit-ups
20 Ball Slams
20 AbMat Sit-ups
10 Ball Slams
10 AbMat Sit-ups
Alt EMOM 10 mins: Deadlifts and Strict Handstand Push-upsEvery 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
3 Strict Handstand Push-ups
For time:
25 Deadlifts (225#/155#)
Rest 1 min
50 Toes-to-bars
Rest 1 min
25 Handstand Push-ups
Rest 1 min
100 Double Unders
Photo by @robcwilson
Scaling the handstand push-up to the box or floor pike push-up or the seated or standing dumbbell press is a preferred way to building strength, coordination and proper positioning before going inverted. In our gym these two methods are the progression to follow before going inverted.
While the CrossFit Team Series has another week to go in October, the Invitational is right around the corner. Team Canada has been announced and now we wait for Team USA, Team Europe, and Team Australia.
2016 Reebok CrossFit Invitational Comes to Toronto
Update Show: Canada Team Announced for CrossFit Invitational
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell SwingsAs a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)
* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.
Photo by @robcwilson
Last chance to order a “Saimo” shirt is through tomorrow on Sunday. After Sunday the order is closed. We will not be ordering extras.
Alt EMOM 10 mins: Squat Snatches and Double UndersEvery 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
20 Double Unders
Complete as many rounds as possible in 15 mins of:
Run 400m
3 Squat Snatches (Pick load)
*Choose a load that is not easy, but also one that you can hit 3 singles relatively quickly.
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: Strict Handstand Push-ups, Pull-ups and Burpee Box JumpsComplete as many rounds as possible in 16 mins of:
3 Strict Handstand Push-ups
6 Pull-ups
9 Burpee Box Jumps (24″/20″)
Photo by @robcwilson
The Preorder for the “Saimo” shirt ends this Thursday. Please see the post at this link for more info on the shirt design and how to order.
Choose from men’s T’s (American Apparel 50/50 Black T’s) and women’s T’s and Tanks (Next Level Black 50/50 T-shirts and Black Tri-blend Racerback tanks – loose and Bella Canvas Black Racerback tanks – tight). Cost is $20. For anyone ordering outside the gym we will post how to contact us to pay via PayPal or bring money by the gym. Shirts will need to be picked up in the gym and must be paid for before getting the shirt.
Each shirt/tank top sold we will donate $5 to the Saimo family, the rest will go to cover the production costs. We will make no money from it. The money raised will not be much, but will hopefully help the Saimo family. Anyone wishing to donate more is certainly welcome to and we will ensure it gets to them. For SRCF members the preorder is posted in our FaceBook group.
The CrossFit Games: 2016 Highlights
Drug suspensions of Masters and a Team athlete from the Games:
3 rounds for time of:
Run 400m
7 Squat Cleans (165#/110#)
15 Ring Dips
Photo by @robcwilson
Good luck to all of our new college students as they head off or back to school: Robbie (below), Reid, Chris G. and Sam Y. are all off to school this week (or last). Drop in whenever you are back home! We expect to see you!
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
30 Double Unders
7 Handstand Push-ups
9 Front Squats (135#/95#)
Photo by @robcwilson
Update Show: Team Series, Week 1 Events
Events:
Sam’s Memorial WOD will be this Saturday 9/10. 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. There are 12 sign up spots for each class time.
Class times for “Saimo”:
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.
