Category: Daily WOD

Snatch + Overhead Squat 1-1-1-1-1 & 15-10-5: Squat Snatches, Box Jumps and Toes-to-bars & Checkout: Farmers Walk (Kettlebell)

Snatch + Overhead Squat 1-1-1-1-1

Snatch + Overhead Squat 1-1-1-1-1

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

BTWB

15-10-5: Squat Snatches, Box Jumps and Toes-to-bars

15-10-5 reps, for time of:
Squat Snatch (115#/75#)
Box Jump (30″/24″)
Toes-to-bar
* Snatches should be touch and go for small sets. Choose load that allows for sets of 3 or more

BTWB

Checkout: Farmers Walk (Kettlebell)

Farmers Walk (Kettlebell) 200m

This is an all out effort for time.
* Grab a pair of KB and go 200m Farmer Carry for time

BTWB
Photo by @robcwilson
How Greg Glassman is Reshaping the CrossFit Games
Events:
“Saimo”
This Saturday 8/25 we will be holding our annual memorial workout in honor of Sam who left us way too soon on this very day today, two years ago.
This year we are asking for any donations big or small from our SRCF family that will again go towards the Sam Saimo Memorial Art Scholarship fund. The Saimo family has now awarded this to local Mt. Si graduates the past two years. Your donation helps to keep this scholarship funded. We will have a collection box out this week and on Saturday and then next week will give all money raised to Dan and Jeannie Saimo.

We have put sign-up slots for the workout on the whiteboard to choose a time to honor Sam this Saturday morning.
We miss him greatly. Everyday.
If you didn’t sign up in the gym for a wave you can still show up and we will fit you in between waves; we would like everyone to get a chance to honor Sam (Click link above to see the WOD):

  • 0930
  • 1030
  • 1130

Results

Results cont

Shoulder Press 3-3-3 & 21-18-15-12: Run, Dumbbell Push Press and Lateral Burpee Over Dumbbells

Shoulder Press 3-3-3

Shoulder Press 3-3-3

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

BTWB

21-18-15-12: Run, Dumbbell Push Press and Lateral Burpee Over Dumbbells

21-18-15-12 reps, for time of:
Run 400m
Dumbbell Push Press, pick load
Lateral Burpee Over Dumbbell

BTWB
Photo by @robcwilson
Events:
“Saimo”
This Saturday 8/25 we will be holding our annual memorial workout in honor of Sam who left us way too soon on this very day today, two years ago.
This year we are asking for any donations big or small from our SRCF family that will again go towards the Sam Saimo Memorial Art Scholarship fund. The Saimo family has now awarded this to local Mt. Si graduates the past two years. Your donation helps to keep this scholarship funded. We will have a collection box out this week and on Saturday and then next week will give all money raised to Dan and Jeannie Saimo.

We will also put sign-up slots for the workout on the whiteboard so you can choose a time to honor Sam this Saturday morning.
We miss him greatly. Everyday.
Please sign up in the gym for a wave (Click link above for WOD):

  • 0930
  • 1030
  • 1130

Results

Results cont

Front Squat 6-6-6 & Fran

Front Squat 6-6-6

Front Squat 6-6-6

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

BTWB

Fran

21-15-9 reps, for time of:
Thruster (95#/65#)
Pull-up

* Time Cap: 10 minutes. Scale accordingly! This is a sprint. Ideal time range 8 minutes or less.

BTWB

Deadlift: 3-3-3-3 and Hollow Rocks: 3 x 15 & 5 RFT: Deadlifts, Air Squats and Handstand Push Ups

Deadlift: 3-3-3-3 and Hollow Rocks: 3 x 15

Deadlift 3-3-3-3

Hollow Rocks 3×15

Rest as needed between sets.
* Alternate DL and HR Sets

BTWB

5 RFT: Deadlifts, Air Squats and Handstand Push Ups

5 rounds for time of:
7 Deadlifts (275#/185#)
30 Air Squats
7 Handstand Push Ups

BTWB
Photo by @robcwilson
Events:
“Saimo”
This Saturday 8/25 we will be holding our annual memorial workout in honor of Sam who left us way too soon on this very day today, two years ago.
This year we are asking for any donations big or small from our SRCF family that will again go towards the Sam Saimo Memorial Art Scholarship fund. The Saimo family has now awarded this to local Mt. Si graduates the past two years. Your donation helps to keep this scholarship funded. We will have a collection box out this week and on Saturday and then next week will give all money raised to Dan and Jeannie Saimo.

We will also put sign-up slots for the workout on the whiteboard so you can choose a time to honor Sam this Saturday morning.
We miss him greatly. Everyday.
Please sign up in the gym for a wave:

  • 0930
  • 1030
  • 1130

World-Record Attempt: 950 Kettlebell Swings in 60 Minutes

Results

Results cont

Team WOD: Clean & Jerk: 1RM & Helen Meets Grace

Team WOD: Clean & Jerk: 1RM

As a team, share a bar and alternate lifts.

Record your best Clean & Jerk 1 rep max lift.
* 8 min. time cap for each to find a 1RM.

BTWB

Helen Meets Grace

As a team of 2 complete for time:
– One partner works at a time, split reps up w/partner however you want except both partners must run 400m each time together.

Partner Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
Partner Run 400m
21 Kettlebell Swings
12 Pull-ups
Partner Run 400m
21 Kettlebell Swings
12 Pull-ups
30 Clean & Jerks (135#/95#)

BTWB
Photo by @robcwilson

Results

Advanced RX: EMOM for 5 mins: Clean & Jerk & 15-12-9-6-3: Chest-to-bar Pull-ups, Clean & Jerks and Push-ups & Checkout: FT: Assault Bike and AbMat Sit-ups

Advanced RX Class:

EMOM for 5 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 1 min for 5 mins.

BTWB

15-12-9-6-3: Chest-to-bar Pull-ups, Clean & Jerks and Push-ups

15-12-9-6-3 reps, for time of:
Chest-to-bar Pull-up
Clean & Jerk (135#/95#)
Push-up

BTWB

Checkout: FT: Assault Bike and AbMat Sit-ups

For time:
25 Assault Bike (Calories)
50 AbMat Sit-ups

BTWB

Ring Dip (Weighted) 3-3-3-3-3 & 3 RFT: Double Unders, Overhead Walking Lunges and Burpees

Ring Dip (Weighted) 3-3-3-3-3

Ring Dip (Weighted) 3-3-3-3-3

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

BTWB

3 RFT: Double Unders, Overhead Walking Lunges and Burpees

3 rounds for time of:
50 Double Unders
Overhead Walking Lunge (45#/25# Bumper), 50 ft
25 Burpees

BTWB

RX+ Option: 3 RFT: Double Unders, Double Kettlebell Overhead Lunges and Burpees

3 rounds for time of:
60 Double Unders
Double Kettlebell Overhead Lunge (35#/26# x2), 50/40 ft
25 Burpees
* Choose this Option if you can RX.

BTWB
Photo by @robcwilson

Results

Results cont

Lifting: 2 Push Press + 2 Thruster Complex & AMReps 10 mins: Rows, Thrusters and Bar Muscle-ups & Checkout: Farmers Walk (Kettlebell)

Lifting: 2 Push Press + 2 Thruster Complex

Push Press 2-2-2-2, using heaviest weight per set
Thruster 2-2-2-2, using heaviest weight per set
* Complex 2 PP + 2 Thruster. Use mats for drops.

BTWB

AMReps 10 mins: Rows, Thrusters and Bar Muscle-ups

As many reps as possible in 10 mins of:
Row 1000m
50 Thrusters (45#/33#)
Bar Muscle-up (max rep)
* Score max reps BMU. Scale BMU to Strict Pull-ups.

BTWB

Checkout: Farmers Walk (Kettlebell)

Farmers Walk (Kettlebell) 200m (Choose load)

This is an all out effort for time.

BTWB

Power Clean 1-1-1 and L Sit: 3x 30 secs & 4 RFT: Run, Handstand Push-ups and Power Cleans

Power Clean 1-1-1

Power Clean 1-1-1
Use the heaviest weight you can for each set.

L Sit (Hanging) : 3x 30 secs

L Sit (Hanging) 3x 30 secs

Rest as needed between sets.
* Alternate with Power Cleans. Accumulate 30 sec hanging in L sit. Scale to one leg out, or k2C hanging.

BTWB

4 RFT: Run, Handstand Push-ups and Power Cleans

4 rounds for time of:
Run 400m
15 Handstand Push-ups
5 Power Cleans (185#/135#)

BTWB
Photo by @robcwilson
Events:
“Saimo”
We will be holding our annual memorial WOD for Sam on 8/25 (Saturday)

  • WOD times at 9:30am and 10:30 am

We will also be putting out a donation envelope to raise funds for the scholarship in his name that his parents set up. All dollars donated will go directly to the Saimo’s to go into the local scholarship that they award to a Mt. Si grad who meets their criteria.  Please consider donation as this is for one of our own family and stays local.
2018 CrossFit Games: Continue to Rise
Results
Results cont

Snatch Pull + Hang Squat Snatch 1-1-1 & 21-15-9-6-3: Overhead Squats, Wall Balls and Toes-to-bars

Snatch Pull + Hang Squat Snatch 1-1-1

Snatch Pull + Hang Squat Snatch 1-1-1

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

BTWB

21-15-9-6-3: Overhead Squats, Wall Balls and Toes-to-bars

21-15-9-6-3 reps, for time of:
Overhead Squat (95#/65#)
Wall Ball (20#/14#)
Toes-to-bar

BTWB
Photo by @robcwilson
Events:
“Saimo”
We will be holding our annual memorial WOD for Sam next Saturday on 8/25

  • WOD times at 9:30am and 10:30 am

We will also be putting out a donation envelope to raise funds for the scholarship in his name that his parents set up. All dollars donated will go directly to the Saimo’s to go into the local scholarship that they award to a Mt. Si grad who meets their criteria.  Please consider donation as this is for one of our own family and stays local.
Rich Froning Max Snatch — Moments — 2018 CrossFit Games
Tia-Clair Toomey – 2018 CrossFit Games Champion / 8K
Mat Fraser – 2018 CrossFit Games Champion / 8K

Results

Results cont

SNORIDGE CROSSFIT