Category: Events

12 WOD’s of Christmas at SRCF (v3)

12 WOD’s of Christmas at SRCF! (v 3.0)

For time:
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats (53#/35#)
10 Alternating Dumbbell Snatches (50#/35#)
9 Toes-to-bars
8 Box Jumps (24″/20″)
7 Pull-ups
6 Kettlebell Swings (53#/35#)
5 Deadlifts (75#/55#)
4 Power Cleans (75#/55#)
3 Push Press (75#/55#)
2 Thrusters (75#/55#)
1 Sumo Deadlift High-pull (75#/55#)
* Like the song 12 days of Christmas. Complete 1, then repeat down 2/1, then 3/2/1, then 4/3/2/1, 5/4/3/2/1 up to 12 and back down (complete each exercise in ascending order then work back down, adding one exercise per round)

Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc.

BTWB

Photos by @robcwilson

This year Santa brought an altered version of the “12 Days” WOD with a few new movements after the barbell complex.  While the workout actually took slightly longer than previous year’s, the switch to T2B with less reps, and the KB goblet squats felt easier. The slow part really came down to the final few rounds with the Alternating DB snatches and Lateral burpees. Almost everyone managed to fall into the rhythm of the 12 WODs of Christmas this year but those who didn’t quickly realized they were off by looking around at the holiday chaos.

Reminder we are closed on 12/24  and 12/25 (Christmas) and there is no 5:30 am class on Thursday 12/26.  Other classes are normal schedule.  See below for the full schedule.

Have a Merry Christmas or Happy Holidays and may you all get to spend it with your loved ones!

HOLIDAY SCHEDULE:

  • Monday 12/23 Normal schedule
  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday 12/27 Normal schedule
  •  Saturday 12/28 Normal schedule
  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Results

Alt EMOM 12 mins: V-Ups, AbMat Sit-ups and Plank Holds & 3 RFT: Rows, Push-ups and Double Unders

Alt EMOM 12 mins: V-Ups, AbMat Sit-ups and Plank Holds

Every 1 min for 12 mins, alternating between:
15 V-Ups
25 AbMat Sit-ups
Plank Hold, 45 secs

BTWB

3 RFT: Rows, Push-ups and Double Unders

3 rounds for time of:
Row 500m
20 Push-up (hand release)
40 Double Unders
Rest 2 mins

BTWB

Photo by @robcwilson

Tomorrow is the 12 WOD’s of Xmas! Please come to the slot you signed up for in the gym. If you didn’t sign up we will try to fit you into a wave, but make sure you wear holiday themed attire.

HOLIDAY SCHEDULE:

  •  Saturday 12/20: 12 WOD’s of Xmas workout!
    •  Wave 1: 0930 – Sign up in the gym
    •  Wave 2: 1030 – Sign up in the gym
    •  This year has some new movements!
  • Monday 12/23 Normal schedule
  • Tuesday 12/24 CLOSED
  • Wednesday 12/25 CLOSED Merry Christmas!
  • Thursday 12/26
    • No 0530 early class, all other classes normal
  • Friday 12/27 Normal schedule
  •  Saturday 12/28 Normal schedule
  •  Monday 12/30 Normal schedule
  • Tuesday 12/31 CLOSED
  • Wednesday 1/1 CLOSED Happy New Year’s!
  • Thursday 1/2-1/4 Normal schedule

Wear your ugly holiday sweater or shirt for the Saturday workout!

CrossFit Games Invites From 2019 Sanctionals

Results

Results cont

Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box Jumps

Team Chipper: Team Relays, Kettlebell Swings, Deadlifts, and Burpee Box Jumps

As a Team of 2 for time:
Team Relay 200m
100 Kettlebell Swings (53#/35#)
Team Relay 200m
100 Deadlifts (185#/135#)
Team Relay 200m
100 Burpee Box Jumps
Team Relay 200m
* Relay: Team member 1 will run 200m then tag their team member 2 to run 200m when they return. Split reps with one working/one rests.

BTWB

Photo by @robcwilson

Know anyone looking to start CrossFit?  This Cyber Monday we will be selling our OnRamp package for 30% off ($129.50 plus tax vs. $185 plus tax)  Good between Dec. 1, 2019 through Feb. 29, 2020! You have three months starting with Dec. to decide when to start (Non-refundable). If you know someone who is on the fence let them know as we will only run this thru Monday 12/2 (now thru tomorrow). To purchase click the link above, select “Cyber Monday 30% Off Special” under Contracts/Packages.

Results

Weighted Strict Pull-up 3-3-3-3-3 & Beast 12

Weighted Strict Pull-up 3-3-3-3-3

Weighted Strict Pull-up 3-3-3-3-3

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

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Beast 12

For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps (20″ both M/W)
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings (70#/53#)
30 AbMat Sit-ups
20 Dumbbell Hang Squat Cleans (35#/25#)
25 Barbell Good Morning (45#/33#)
30 Wall Balls (20#/14#)
3 Rope Climbs (15 ft.)

BTWB

Photo by @robcwilson

SCHEDULE ALERT:

Thanksgiving week hours for this week are as follows:

  • Mon-Wed: Regular schedule
  • Thursday: Closed
  • Friday: 9:30am only (Team WOD)
  • Saturday: 9:30am only (Team WOD)

Have a Happy and safe Thanksgiving!

The Ultimate CrossFit Black Friday Cyber Monday Shopping Guide

Our membership rates are increasing slightly as of Jan. 1, 2020. See here for more info.

Results

Results cont

CrossFit Games Open 18.4 / 20.3 & CrossFit Games Open 18.4 / 20.3 – Scaled

CrossFit Games Open 18.4 / 20.3

For time:
21 Deadlifts (225#/155#)
21 Handstand Push-ups
15 Deadlifts
15 Handstand Push-ups
9 Deadlifts
9 Handstand Push-ups
21 Deadlifts (315#/205#)
50-ft Handstand Walks
15 Deadlifts
50-ft Handstand Walks
9 Deadlifts
50-ft Handstand Walks

Time cap: 9 mins
If you do NOT finish this workout, be sure to select ONLY the “Time Capped” option. Enter the number of reps you completed out of 165. Add your tie break time to your notes.
* Judges need to record time after each complete set of deadlifts for tie break.
* DL: Athlete can have help to load their bar or use 2nd bar
* Mats: Athletes will use mats (drop from top with mats only)
* HSPU: Must measure line per the scorecard standard (see the coach for tape measure and how to). Heels must both lock out over the line. Hands and head must be level. If you are using a mat or pad under your head the pad top must be even with the surface under your hands.

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CrossFit Games Open 18.4 / 20.3 – Scaled

For time:
21 Deadlifts (135#/95#)
21 Hand Release Push-Ups
15 Deadlifts
15 Hand Release Push-Ups
9 Deadlifts
9 Hand Release Push-Ups
21 Deadlifts (185#/135#)
50-ft Bear Crawls
15 Deadlifts
50-ft Bear Crawls
9 Deadlifts
50-ft Bear Crawls

Time cap: 9 mins
If you do NOT finish this workout, be sure to select ONLY the “Time Capped” option. Enter the number of reps you completed out of 165. Add your tie break time to your notes.
* Mats: Use mats per athlete (no exceptions)
* HS Walk / Bear Crawl: Hands must start BEHIND the line and you must cross the line with your hands in the HS Walk and your feet in the crawl to complete the “rep”.  If you come down from a HS walk you must start at previous 5 ft. line.
* Hand Release Push-up: Athlete must maintain a straight tight body position and lock out at the top. Hands must leave the floor.  Feet must be no wider than shoulder width.  No snaking.

BTWB

Handstand Push-up or Not? You decide.

Photo by @robcwilson

Registered athletes don’t forget to submit your scores NLT Monday at 5pm PST. If you need to make this up your ONLY opportunity is Monday classes (last chance is Monday 4pm class).
There are no make-ups tomorrow on Saturday for the Open WOD. Only the Team WOD class at 0930.  There is also no Advanced RX class tomorrow.
Fun night tonight with a great turnout and a workout that made it fun to watch and cheer! Several PR’s across the board tonight and lots of heavy deadlifts, handstand push-ups, and bear crawls.
Sweeping 20.1 Penalties Knock 7 Athletes Out of Qualification
Annie Thorisdottir does 20.3 in 5:41 with Sara Sigmundsdottir 
CrossFit Open 20.3 Workout Description and Strategies
How One Rep in 20.3 Can Buy You 8,487 Spots on the Leaderboard
Results
Results cont
Results Open 20.3

Squat Snatch 1-1-1-1-1 & E2MOM for 12 mins: Wall Balls and Squat Snatch

Squat Snatch 1-1-1-1-1

Squat Snatch 1-1-1-1-1

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

BTWB

E2MOM for 12 mins: Wall Balls and Squat Snatch

Every 2 mins for 12 mins do:
15 Wall Balls (20#/14#)
2 Squat Snatches, pick load
* Perform WB and Snatch each 2 min cycle

BTWB

Photo by @robcwilson

SRCF Open Athlete Count: 15
Friday Night Lights is back!
The CrossFit Games 2020 Open begins this Thursday with the first WOD announcement!  Join us in the lobby for the Rogue live head to head announcement with Rich Froning vs. Scott Panchik hosted by Rogue.

  • We will program the 20.1 Open WOD for all classes on Friday for the next 5 weeks
  • If you are going to workout each Friday, then just sign up for the Open
  • Athletes will take turns working out and judging each other for all Friday Classes
  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD either on Thursday night or on Monday. It is highly unlikely that Saturdays will be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered and miss class on Friday, then don’t ask to “make it up”. You won’t be allowed to.

Sign up for the CF Games 2020 Open! It begins on 10/10. That’s 2 days away!
Results
Results cont

Hildy

Hildy

For time:
100 Row Calories
75 Thrusters (45#/35#)
50 Pull-ups
75 Wall Balls (20#/14#)
100 Row Calories

* If you’ve got a 20/14 lbs vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton. ~ www.crossfit.com

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Photo by @robcwilson

Sign up for the CF Games 2020 Open! It begins on 10/10. That’s less than 10 days away!
We will program the Open WOD each Friday for the 5 consecutive weeks starting on 10/11. You will have the choice of performing the RX or scaled version of each Open workout from week to week. We will have you take turns judging and working out.
The fun of the Open is the atmosphere of “Friday Night Lights”, the camaraderie, the booze and beer after, the accountability that signing up brings by forcing you to come in and get it done, and the feeling of accomplishment you get no matter how you do after each weekly challenge. Don’t sit on the sidelines. Sign up, get in the gym and you just might surprise yourself with what you will accomplish.
SRCF Registered Athletes: 4
Learn more about the Open

PANCHIK VS. FRONING, 20.1 LIVE FROM AUSTIN

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

Photo by @robcwilson

Our community came together yesterday to remember and pay tribute to our friend and loved one, Sam Saimo. We love and miss you Sam.
From Dan Saimo:
“The SnoRidge CrossFit community held the 3rd Annual Sam Saimo WOD this morning. This event means so much to the Saimo family as it honors the life that Sam led and the friends that held so dear to his heart. He loved his CrossFit family so very much and to have them honor Sam with his own special WOD is huge. Before the 10:30 WOD Tom gave me a few minutes to give an update on the events over the last year that happened to honor Sam. We are so fortunate to have such giving and loving family and friends in our lives. Sam’s biking family – Dirt Corps – came together and completed the trail in the Raging River called ‘Invictus’ with the addition of a rest spot with custom built benches where bikers can take a little respite and reflection before continuing their descent down the mountain. You can even hear the start of the raging River from the rest area. It is an amazing spot. We also participated in the local scholarships that are available to Mount Si seniors. Many different organizations and memorials give scholarships to these rising students and for us, our main focus is to award Sam’s scholarship to a student or students who have a passion for art with an extra emphasis in kindness. This year’s recipient is the most awesome Claire Livingston – she is an amazing young woman with an incedible eye behind the camera lens. The fact that she is kind and a 6th generation valley family is just icing on the cake. Another big event is when Adrew Larson led a crew of Sam’s friends to the summit of Mount Rainier! Andrew is a mountaineer and he was training with Sam during the summer of 2016. It was always a goal of Sam’s to summit the big beauty. His dream came true when Andrew, Gregory, Ryan and Rieley climbed Mt Rainier, summited and then sailed his flag high overhead and scattered some of Sam at the very top. This is a long post and if you made it this far; we would just like you to know how much we appreciate each and every one of you and every single instance where Sam is remembered and that his legacy lives on. We miss him so much. #missingyousamsaimo“

If you would like to make a donation to Sam’s scholarship fund please reach out directly to Dan or you can put your donation in the folder at the box this week.

EMOM for 10 mins: Power Snatch & 7 RFT: Power Snatches, Box Jumps and Sumo Deadlift High-pulls

EMOM for 10 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 10 mins.

BTWB

7 RFT: Power Snatches, Box Jumps and Sumo Deadlift High-pulls

7 rounds for time of:
7 Power Snatches (75#/55#)
7 Box Jumps (24″/20″)
7 Sumo Deadlift High-pulls (75#/55#)

BTWB

Photos by @robcwilson

Our SFH reps and their model Don were in the gym today to educate, provide samples and meet our gym.

Push Press: 2-2-2-2-2 & Pt. 1: AMRAP 5 mins: Bar Muscle-ups and Devil Press Pt. 2: AMRAP 5 mins: DB Box Step-ups and Double Unders

Push Press: 2-2-2-2-2

Push Press 2-2-2-2-2

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

BTWB

Pt. 1: AMRAP 5 mins: Bar Muscle-ups and Devil Press

Complete as many rounds as possible in 5 mins of:
5 Bar Muscle-ups
5 Devil Press, pick load
* Rest 2 minutes between AMRAP’s

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Pt. 2: AMRAP 5 mins: Single Dumbbell Box Step-ups and Double Unders

Complete as many rounds as possible in 5 mins of:
10 Single Dumbbell Box Step-ups, pick load (24″/20″)
20 Double Unders
* Rest 2 minutes between AMRAP’s

BTWB

Photos by @robcwilson

Looks like we will be partying in September at Whistler, BC! 10 year affiliate owners will be gathering to celebrate together!
CrossFit Announces Summit for 10+ Year Affiliate Owners
Results
Results cont

SNORIDGE CROSSFIT