Community. Coaching. Caring. Since 2009.
Record your best Thruster 5 rep max lift.
Only include the heaviest 5 rep, do not include sets prior to it.
4 RFT: Power Cleans, Runs and Wall Balls4 rounds for time of:
15 Power Cleans (115#/75#)
Run 200m
15 Wall Balls (20#/14#)
Advanced RX Class:Every 1 min for 6 mins, alternating between:
3 Power Snatches, pick load
2 Power Snatches, pick load
2 Power Snatches, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
1 Power Snatch, pick load
6 rounds for time of:
8 Power Snatches (135#/95#)
8 Lateral Burpee Over Bars
Photo by @robcwilson
The gym will be closed on Monday Labor Day 9/2!
Best of luck to our resident photographer @robcwilson who will be having wrist surgery this coming week to allow him to get back to handstand walking everywhere.
Results
Team WOD: AMRAP 18 mins: Power Snatches, Toes-to-bars and Lateral Burpee Over BarsAs a team of 2 complete as many rounds as possible in 18 mins of:
6 Power Snatches (115#/75#)
6 Toes-to-bars
6 Lateral Burpee Over Bars
* Teams alternate work after each movement/ your partner
Photo by @robcwilson
The gym will be closed on Monday Labor Day 9/2!
Results
Weighted Ring Dip 5-5-5-5Weighted Ring Dip 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 18 mins of:
3 Kettlebell Swings (53#/35#)
3 Box Jump Overs (24″/20″)
Run 200m
6 Kettlebell Swings
6 Box Jump Overs
Run 200m
9 Kettlebell Swings
9 Box Jump Overs
Run 200m
etc.
Keep adding 3 reps to each movement each round until time expires.
Photo by @robcwilson
Record your best 9 Deadlift + 6 Hang Power Clean + 3 Jerk 1 Rep Max lift.
* Unbroken Complex
Alt EMOM 15 mins: 9 Deadlift + 6 Hang Power Clean + 3 Jerks, Air Squats, and Push-upsEvery 1 min for 15 mins, alternating between:
1 9 Deadlift + 6 Hang Power Clean + 3 Jerk (135#/95#)
20 Air Squats
15 Push-ups
* Alternate min 1: 1 rd of 9 DL+6HPC +3 PJ (135/95), min 2: 20 air squats, min 3: 15 push-ups
Photo by @robcwilson
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
* Complex 1+1
Back Squat: 1RMRecord your best Back Squat 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
* Know how to bail!
4 rounds for time of:
10 Sumo Deadlift High-pulls (95#/65#)
10 Push Press (95#/65#)
20 Back Squats (95#/65#)
Photo by @robcwilson
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 LungesComplete as many rounds as possible in 20 mins of:
10 Burpees
20 Row (calories)
30 AbMat Sit-ups
40 Double Unders
50 Walking Lunges
Photo by @robcwilson
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.
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.
Overhead Squat: 3-3-3Overhead Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
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.
Photos by @robcwilson
Getting ready for Saimo by hanging some ropes. Thanks to Kris for the work on the ladder!
2 waves on Saturday for the Saimo WOD:
