Community. Coaching. Caring. Since 2009.
Clean Pull 3-3-3-3Clean Pull 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
15 Wall Balls (20#/14#)
Run 100m
10 Deadlifts (185#/135#)
Photo by @robcwilson
Ben Bergeron’s Top 10 Moments of the 2017 CrossFit Games
Results
Results cont
Thruster 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
* From rack.
5 rounds for time of:
6 Handstand Push-ups
9 Ring Dips
12 Toes-to-bars
15 Air Squats
Photos of the Chalk Monsters by @robcwilson
Photo evidence of how chalk gets on the mats. #caughtchalkhanded #billfrankforcleaning #aholes
3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Pull-ups
This is a benefit WOD for Houston area CrossFit affiliates that were impacted by the flooding from Hurricane Harvey. Every dollar helps those affiliates rebuild. Donate at the link above!
Record your best Clean & Jerk 1 Rep Max lift.
* 8 min as a team to find a 1RM. Start with empty barbell.
Single Arm Dumbbell Overhead Walking Lunges, Double Unders, Toes-to-barsAs a team of 2, complete for time:
200 ft. Single Arm Dumbbell Overhead Walking Lunge (50#/35#)
200 Double Unders
100 Toes-to-bars
200 Double Unders
200 ft. Single Arm Dumbbell Overhead Walking Lunge
*One works, one rests. Share one DB.
Dumbbell Bicep Curl 8-8-8-8Dumbbell Bicep Curl 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Yes! We’re doing curls! AND we don’t need mats! Sets of 8 each per arm.
For time:
Row 2k
50 Wall Balls (20#/14#)
Row 1 k
35 Wall Balls
Row 500m
20 Wall Balls
Photo by @robcwilson; Gun show by Joe W.
Started as a joke and now we’re here! Yes we programmed curls for the first time ever. And they were fun.
Deadlift 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go.
For time:
10 Handstand Push-ups
30 Deadlifts (135#/95#)
20 Handstand Push-ups
20 Deadlifts (185#/125#)
30 Handstand Push-ups
10 Deadlifts (225#/155#)
* Change loads as you go. Touch and go/no drops.
3 rounds for time of:
Row 500m
15 Overhead Squats (95#/65#)
Run 400m
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/4
Hang Power Clean 3-3-3-3Hang Power Clean 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-15-9 reps, for time of:
Ball Slam, 30/20 lbs
Burpee
Hang Power Clean (115#/75#)
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/4
Kenny from Stronger Faster Healthier will be in to do a sampling/education event this Tuesday 9/5 for all of our PM classes. Say hi and taste some SFH products while getting any questions answered on their different supplements!
“CrossFit Founder Greg Glassman: ‘I Don’t Mind Being Told What To Do. I Just Won’t Do It.‘” Reason.com.
Results
Results cont
10 rounds for time of:
5 Strict Pull-ups
10 Push-up (hand release)
15 Air Squats
Photo of Brandon’s 250th WOD and Kaylee’s 500th WOD by @robcwilson
The Back Squat
The Rope Climb (Wrapping)
Results
Results cont
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.
Scale 1 Rope Climb (20 ft.) to a lower height or to 3 Supine Rope Climbs. Adjust deadlift appropriately.
We will program this WOD annually going forward to honor Sam.
Photos by @robcwilson
We had a great turnout for Sam’s memorial Workout on Saturday with 48 people all carrying Sam with them in their hearts and also in their hands with their med ball. An emotional morning for me and for so many; it was particularly great for me to see the Saimo family (Dan and Will) come out to join us and see everyone. It was a morning about love and family; and also a morning of remembrance. Sam is always with us and we miss him everyday.
This year with the new version of Sam’s shirt we are hoping to raise around $1200-$1400 to go towards the scholarship fund in his name. As soon as the shirts arrive we will let everyone know.
