Category: Daily WOD

Back Squat (pause) 2-2-2 & FT: Row Cal and Wall Balls

Back Squat (3 sec pause at bottom) 2-2-2

Back Squat (3 sec pause at bottom) 2-2-2

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

BTWB

FT: Row Cal and Wall Balls

For time:
50 Row Calories
15 Wall Balls (20/14)
40 Row Calories
15 Wall Balls
30 Row Calories
15 Wall Balls
20 Row Calories
15 Wall Balls
10 Row Calories
15 Wall Balls

BTWB

Photo by @snoridgecrossfit

Labor Day Schedule:

  • Monday 9/4 only one class at 9:30am

First Look at the Unofficial Rogue Invitational Online Qualifier Standings

Results

Bench Press 2-2-2-2 & Opt. 1: Cindy & Opt. 2: Cindy, Strict!

Bench Press 2-2-2-2

Bench Press 2-2-2-2

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

BTWB

Opt. 1: Cindy

Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Opt. 2: Cindy, Strict!

Complete as many rounds as possible in 20 mins of:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

BTWB

Photo by @snoridgecrossfit

Results

Results cont

Shoulder Press 5RM & AMRAP 10 mins: Box Jumps, DB Push Press and Toes-to-bars

Shoulder Press 5RM

Record your best Shoulder Press 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.

BTWB

AMRAP 10 mins: Box Jumps, DB Push Press and Toes-to-bars

Complete as many rounds as possible in 10 mins of:
9 Box Jumps (24″/20″)
6 Dumbbell Push Press, pick load
3 Toes-to-bars

BTWB

Photo by @snoridgecrossfit

Results

Team WOD: 2 RFT: Single DB Box Step-ups, Alt DB Snatches, HR Push-ups, and Med Ball Sit-ups & Solo WOD: 2 RFT: Single DB Box Step-ups, Alt DB Snatches, HR Push-ups, and Med Ball Sit-ups

Team WOD: 2 RFT: Single DB Box Step-ups, Alt DB Snatches, HR Push-ups, and Med Ball Sit-ups

2 rounds for time of:
50 Single Dumbbell Box Step-ups (50/35)
50 Alternating Dumbbell Snatches (50/35)
50 Hand Release Push-ups
50 Medicine Ball Sit-ups (14/10)

BTWB

Solo WOD: 2 RFT: Single DB Box Step-ups, Alt DB Snatches, HR Push-ups, and Med Ball Sit-ups

2 rounds for time of:
25 Single Dumbbell Box Step-ups (50/35)
25 Alternating Dumbbell Snatches (50/35)
25 Hand Release Push-ups
25 Medicine Ball Sit-ups (14/10)

BTWB

Photo by @snoridgecrossfit

Muscle-Ups. How Strong Do I Need To Be? (Prerequisite Strength Guide)

Results

Back Squat (3 sec Bottom pause) 3-3-3 & 5 RFT: Sumo Deadlift High-pulls, Push Jerks and Back Squats

Back Squat (3 sec Bottom pause) 3-3-3

Back Squat (3 sec pause at bottom) 3-3-3

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

BTWB

5 RFT: Sumo Deadlift High-pulls, Push Jerks and Back Squats

5 rounds for time of:
12 Sumo Deadlift High-pulls (115/75)
10 Push Jerks
12 Back Squats

BTWB

Photo by @snoridgecrossfit

Results

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

Photo by @snoridgecrossfit

We miss and love you Sam! You are always in our hearts.  #missingyousamsaimo

Results

E2MOM for 12 mins: Clean & Jerk & Benchmark Tuesday: Opt. 1 Grace & Opt. 2 Heavy Grace or Double Grace

E2MOM for 12 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 2 mins for 12 mins.

BTWB

Benchmark Tuesday: Opt. 1 Grace

For time:
30 Clean & Jerks (135/95)

BTWB

Opt. 2 Heavy Grace

For time:
30 Clean & Jerks (155/105)

BTWB

Opt. 3 Double Grace

For time:
60 Clean & Jerks (135/95)

BTWB

Photo by @snoridgecrossfit

Results

Front Squat 1RM & 10-9-8-7-6-5-4-3-2-1: Box Jump Overs, Front Squats, and Strict Pull-ups

Front Squat 1RM

Log your best Front Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

BTWB

10-9-8-7-6-5-4-3-2-1: Box Jump Overs, Front Squats, and Strict Pull-ups

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Box Jump Over (24″/20″)
Front Squat (115/75)
Strict Pull-up

BTWB

Photo by @snoridgecrossfit

Congrats to Jordan on the birth of their first child Brodie!

Results

Results cont

Team WOD: Partner Wall Balls, Bumper Plate Burpees, Clean & Jerks & Solo WOD: 7 RFT: Bumper Plate Burpees, Clean & Jerks, and Wall Balls

Team WOD: Partner Wall Balls, Bumper Plate Burpees, Clean & Jerks

As a Team of 2 complete for time:
50 Wall Ball (Partner) (20#/14#)
40 Bumper Plate Burpees (45#)
30 Power Clean & Jerks (115#/75#)
40 Wall Ball (Partner)
30 Bumper Plate Burpees
20 Power Clean & Jerks
30 Wall Ball (Partner)
20 Bumper Plate Burpees
10 Power Clean & Jerks

* One bar per team. Alternate WB throws back and forth. One bumper (45#) for burpees, open hips on top.

Post total time.

BTWB

Solo WOD: 7 RFT: Bumper Plate Burpees, Clean & Jerks, and Wall Balls

7 rounds for time of:
7 Bumper Plate Burpees, 45 lbs
7 Clean & Jerks (115/75)
7 Wall Balls (20/14)

BTWB

Photo by @snoridgecrossfit

Results

SNORIDGE CROSSFIT