Daily WOD – Page 235 – SNORIDGE CROSSFIT

Weighted Pull-up: 5-4-3-2-1 & AMRAP 20 mins: Burpees, Row, Sit-ups, Double under, and Walking Lunges

Weighted Pull-up: 5-4-3-2-1

Weighted Pull-up 5-4-3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 20 mins: Burpees, Row, Sit-ups, Double under, and Walking Lunges

Complete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges

BTWB

Photo by @robcwilson

Results
Results cont

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.

BTWB

Photo by @robcwilson

Our community came together yesterday to remember and pay tribute to our friend and loved one, Sam Saimo. We love and miss you Sam.
From Dan Saimo:
“The SnoRidge CrossFit community held the 3rd Annual Sam Saimo WOD this morning. This event means so much to the Saimo family as it honors the life that Sam led and the friends that held so dear to his heart. He loved his CrossFit family so very much and to have them honor Sam with his own special WOD is huge. Before the 10:30 WOD Tom gave me a few minutes to give an update on the events over the last year that happened to honor Sam. We are so fortunate to have such giving and loving family and friends in our lives. Sam’s biking family – Dirt Corps – came together and completed the trail in the Raging River called ‘Invictus’ with the addition of a rest spot with custom built benches where bikers can take a little respite and reflection before continuing their descent down the mountain. You can even hear the start of the raging River from the rest area. It is an amazing spot. We also participated in the local scholarships that are available to Mount Si seniors. Many different organizations and memorials give scholarships to these rising students and for us, our main focus is to award Sam’s scholarship to a student or students who have a passion for art with an extra emphasis in kindness. This year’s recipient is the most awesome Claire Livingston – she is an amazing young woman with an incedible eye behind the camera lens. The fact that she is kind and a 6th generation valley family is just icing on the cake. Another big event is when Adrew Larson led a crew of Sam’s friends to the summit of Mount Rainier! Andrew is a mountaineer and he was training with Sam during the summer of 2016. It was always a goal of Sam’s to summit the big beauty. His dream came true when Andrew, Gregory, Ryan and Rieley climbed Mt Rainier, summited and then sailed his flag high overhead and scattered some of Sam at the very top. This is a long post and if you made it this far; we would just like you to know how much we appreciate each and every one of you and every single instance where Sam is remembered and that his legacy lives on. We miss him so much. #missingyousamsaimo“

If you would like to make a donation to Sam’s scholarship fund please reach out directly to Dan or you can put your donation in the folder at the box this week.

Results
Results cont

Overhead Squat: 3-3-3 & Death By Burpees

Overhead Squat: 3-3-3

Overhead Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

Death By Burpees

Death By Burpee

With a continuously running clock perform:
1 Burpee in the first 1 min
2 Burpees in the second 1 min
3 Burpees in the third 1 min
…
Continuing this for as long as you are able.