Category: Daily WOD

Hang Power Snatch 1-1-1-1-1 & AMRAP 18 mins: Runs, Hang Power Snatches and Box Jumps

Hang Power Snatch 1-1-1-1-1

Hang Power Snatch 1-1-1-1-1

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

BTWB

AMRAP 18 mins: Runs, Hang Power Snatches and Box Jumps

Complete as many rounds as possible in 18 mins of:
Run 200m
6 Hang Power Snatches (135#/95#)
12 Box Jumps (24″/20″)

BTWB
Photos by @robcwilson
Our fundraiser for Sam’s scholarship fund total is in and we collectively raised $1,001 as a gym (not counting what anyone may have directly contributed online or through the mail)! We will be getting the funds to the Saimo family this week.  Thank you to everyone for donating and helping us honor Sam this year.
Events:
Our SFH Rep visit to provide samples and education about Stronger Faster Healthier brand supplements will be rescheduled after some travel conflicts. Stay tuned!
Katrin Davidsdottir Shares Inspiring Message of Self-Acceptance

Results

Results cont

Front Squat 3-3-3 & AMRAP 12 mins: Front Squats, Toes-to-bars and Push-ups

Front Squat 3-3-3

Front Squat 3-3-3

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

BTWB

AMRAP 12 mins: Front Squats, Toes-to-bars and Push-ups

Complete as many rounds as possible in 12 mins of:
3 Front Squats (155#/105#)
6 Toes-to-bars
9 Push-ups

BTWB

Team WOD: Squat Clean: 6 min. to find a 1RM & Team Karen

Team WOD: Squat Clean: 6 min. to find a 1RM

Record your best Squat Clean 1 rep max lift.
* As a team of 2 start with empty bar and find a 1RM squat clean. Share one bar and alternate lifts.

BTWB

Team Karen

In teams of 2 complete for time:
300 Wall Balls (20#/14# at 10 ft./9ft.)

* One medicine ball per team. Break up the reps to total 300.  One works/rests.
** Foul: If the Med Ball touches the ground team incurs a 5 burpee penalty during the WOD for each drop (stop and perform 5 burpees each).
Post total time.

BTWB
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/3 

  • All classes cancelled Monday
  • Tuesday 9/4 will be regular hours

Dubai CrossFit Championship, First Sanctioned Event
Glassman: Dave is “the Director of the Games. Nothing’s changed.”

Results

Lifting: Bench Press and Bent Over Barbell Rows & Pt. 1: AMRAP 4 mins: Run and Push-ups & Pt. 3: AMRAP 4 mins: Run and Box Jumps

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate sets with Bench and Row

BTWB

Pt. 1: AMRAP 4 mins: Run and Push-ups

Complete as many rounds as possible in 4 mins of:
Run 200m
10 Push-ups
* Rest 2 Minutes between each AMRAP

BTWB

Pt. 2: AMRAP 4 mins: Run and Kettlebell Swings

Complete as many rounds as possible in 4 mins of:
Run 200m
15 Kettlebell Swings (53#/35#)
* Rest 2 Minutes between each AMRAP

BTWB

Pt. 3: AMRAP 4 mins: Run and Box Jumps

Complete as many rounds as possible in 4 mins of:
Run 200m
20 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

Results

Results cont

Skill Work: 12 Min Cap & FGB Style: Row, Thrusters, Sit-ups and Double Unders

Skill Work: 12 Min Cap

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, rope climbs, etc.

BTWB

FGB Style: Row, Thrusters, Sit-ups and Double Unders

4 rounds, 1 min per station, of:
Row Calories
Thruster (75#/55#)
AbMat Sit-up
Double Under
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson

Quote of the day:  “90 percent of missed lifts are attributed to the feet.” ~ Coach Mike Burgener of CrossFit Weightlifting
Gymnailing It: Stick the Landing, Make the Lift
Schedule:
CLOSED this Monday Labor Day 9/3 

  • All classes cancelled Monday
  • Saturday 9/1 and Tuesday 9/4 will be regular hours

Results

Results cont

Skill WOD: Handstand Push-ups & AMRAP 13 mins: Alternating Dumbbell Snatches, Burpees, Toes-to-bars and Handstand Push-ups

Skill WOD:

EMOM for 10 mins: 3 Handstand Push-ups or Practice Handstand Push-ups

Every 1 min for 10 mins: Handstand Push-up
3 Handstand Push-ups

Or Practice progressions with goal to improve your Handstand Push-up skill and speed.

BTWB

AMRAP 13 mins: Alternating Dumbbell Snatches, Burpees, Toes-to-bars and Handstand Push-ups

Complete as many rounds as possible in 13 mins of:
50 Alternating Dumbbell Snatches (50#/35#)
40 Burpees
30 Toes-to-bars
20 Handstand Push-ups

BTWB
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/3 

  • All classes cancelled
  • Tuesday will be regular hours

FULLSTERKUR: An Original Film by Rogue
Results
Results cont

Saimo

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

Today was for Sam. 48 of us came together at SRCF to honor his memory among family and friends. If you haven’t donated towards the scholarship fund and would like to please drop it in the box this week as we will be getting all funds raised over to his family.
Results
Results cont

Strict Pull-ups: 5×5 & Alt EMOM 20 mins: Rows, Kettlebell Swings, Runs and Medicine Ball Cleans

Strict Pull-ups: 5 x 5

Strict Pull-ups 5×5

Rest as needed between sets.

BTWB

Alt EMOM 20 mins: Rows, Kettlebell Swings, Runs and Medicine Ball Cleans

Every 1 min for 20 mins, alternating between:
Row 150m/125m
16 Kettlebell Swings (53#/35#)
Run 100m
12 Medicine Ball Cleans (20#/14#)

BTWB
Photo by @robcwilson
Tomorrow we honor Sam.  See yesterday’s post for details.

Results

Results cont

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

SNORIDGE CROSSFIT