Deadlift 4-4-4
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Warm up your DL to sets of 4 that you can maintain for "Saimo"
Category: Daily WOD
Push Press 2-2-2 & 3 RFT: Run, Push Press and Lateral Burpees
Push Press 2-2-2
Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Push Press and Lateral Burpees
3 rounds for time of:
Run 400m
21 Push Press (75#/55#)
9 Lateral Burpees (Over Barbell)
Photo by @robcwilson @snoridgecrossfit
Tomorrow. Friday, August 20th we will program “Saimo” our tribute memorial workout for Sam Saimo.
It’s hard to believe that it was 5 years ago that we lost Sam. We will be doing his memorial WOD during regular class times all day. Sign up as usual.
Please wear BLUE if you have it.
And remember to tell people you love them. You never know when they really need to hear it.
Schedule:
Labor Day: Monday 9/6 we will be closed for all classes! Enjoy the holiday!
Starting 9/1 we will be cancelling the 10:30am class on Tue/Th due to lack of attendance.
Back Squat 4-4-2-2 & Chipper: Handstand Push-ups, Goblet Squats, Power Snatches, MB Cleans, Sit-ups
Back Squat 4-4-2-2
Back Squat 4-4-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Handstand Push-ups, Goblet Squats, Power Snatches, MB Cleans, Sit-ups
For time:
10 Handstand Push-ups
20 Goblet Squats (53#/35#)
30 Power Snatches (75#/55#)
40 Medicine Ball Cleans (20#/14#)
50 AbMat Sit-ups
40 Medicine Ball Cleans
30 Power Snatches
20 Goblet Squats
10 Handstand Push-ups
Photo by @robcwilson @snoridgecrossfit
Events:
Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!
Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!
Date: Thursday, September 16th
Time: 5:00 PM – 6:30 PM
Location: 35334 SE Center St, Snoqualmie, WA 98065
Claim your spot now by clicking the link below to register:
Bench Press 8-8-6-6 & 5x RFT: Dumbbell Farmers Carries, Run, and Devil Press & Checkout: Hollow Rocks 50 Reps for Time
Bench Press 8-8-6-6
Bench Press 8-8-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
5x RFT: Dumbbell Farmers Carries, Run, and Devil Press
5 rounds, each round for time, of:
100m Dumbbell Farmers Carry (Pick load)
100m Run
10 Devil Press (Pick load)
Rest 2 mins between each round.
* use same load for Farmer Carry and Devil Press
Photo by @robcwilson @snoridgecrossfit
This Friday we will program “Saimo” our tribute memorial workout for Sam Saimo for all class times.
Total Reps, Distance and Work Performed at the 2021 CrossFit Games
Bench Press 8-8-6-6
Bench Press 8-8-6-6
Bench Press 8-8-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Squat Clean 1-1-1-1 & 10-9-8-7-6-5-4-3-2-1: Chest-to-bar Pull-ups and Squat Cleans
Squat Clean 1-1-1-1
Squat Clean 1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1: Chest-to-bar Pull-ups and Squat Cleans
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Chest-to-bar Pull-up
Squat Clean (135#/95#)
Photo by @robcwilson @snoridgecrossfit
Team WOD: AMRAP 20 mins: Run, Power Snatches and Air Squats & Solo WOD: 6 RFT: Air Squats, Run and Power Snatches
Team WOD: AMRAP 20 mins: Run, Power Snatches and Air Squats
As a team of 2 complete as many rounds as possible in 20 mins of:
Run 100m
10 Power Snatches (95#/65#)
20 Air Squats
* Alternate each movement.
Solo WOD: 6 RFT: Air Squats, Run and Power Snatches
6 rounds for time of:
25 Air Squats
Run 100m
10 Power Snatches (95#/65#)
Photo by @robcwilson @snoridgecrossfit
Events:
Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!
Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!
- Date: Thursday, September 16th
- Time: 5:00 PM – 6:30 PM
- Location: 35334 SE Center St, Snoqualmie, WA 98065
- Claim your spot now by clicking the link below to register:
- https://go.airrosti.com/scheduler/event/3FQAW0G9GT7
E2MOM for 12 mins: Bear Complex & AMRAP 15 mins: Sit-ups, Ring Dips and Single Arm Kettlebell Overhead Carries
E2MOM for 12 mins: Bear Complex
2 Bear Complexes, pick load
Every 2 mins for 12 mins.
* Bear complex = PC + FS + PP + BS + PP
No squat clean. Thruster after PC is allowed. Scale to HPC + FS + PP
AMRAP 15 mins: Sit-ups, Ring Dips and Single Arm Kettlebell Overhead Carries
Complete as many rounds as possible in 15 mins of:
20 Sit-ups
7 Ring Dips
100m Single Arm Kettlebell Overhead Carry (53/35#)
Photo by @robcwilson @snoridgecrossfit
Lifting: Deadlifts and Bent Over Barbell Rows & Opt. 1: Helen
Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
Opt. 1: Helen
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
* Choose opt 1 or 2. Keep KB 53/35#, Goal should be UB sets on KB.
Lifting: Deadlifts and Bent Over Barbell Rows & Opt. 1: Helen & Opt. 2: C2B Helen
Lifting: Deadlifts and Bent Over Barbell Rows
Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set
Opt. 1: Helen
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
* Choose opt 1 or 2. Keep KB 53/35#, Goal should be UB sets on KB.
Opt. 2: C2B Helen
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Chest-to-bar Pull-ups
* Choose Option 1 or 2
Photo by @robcwilson @snoridgecrossfit
Events:
Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!
Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!
- Date: Thursday, September 16th
- Time: 5:00 PM – 6:30 PM
- Location: 35334 SE Center St, Snoqualmie, WA 98065
- Claim your spot now by clicking the link below to register:
- https://go.airrosti.com/scheduler/event/3FQAW0G9GT7