Front Squat 4-4-4
Front Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Squat Cleans and Runs
4 rounds for time of:
10 Squat Cleans (135#/95#)
Run 400m
Category: Daily WOD
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.
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
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#)
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.
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
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
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.
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):
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
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.
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
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.
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):
We miss him greatly. Everyday.
Please sign up in the gym for a wave (Click link above for WOD):
- 0930
- 1030
- 1130
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.
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.
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
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
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.
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:
We miss him greatly. Everyday.
Please sign up in the gym for a wave:
- 0930
- 1030
- 1130
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.
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
Checkout: FT: Assault Bike and AbMat Sit-ups
For time:
25 Assault Bike (Calories)
50 AbMat Sit-ups
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.
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#)
Photo by @robcwilson
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.
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
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.
Photo by @robcwilson