Category: Main Workout

Touch And Go Deadlift 3-3-3 & “Saimo” AMRAP 21 mins: Run With Medicine Balls, Wall Balls, Deadlifts and Strict Pull-ups

Touch And Go Deadlift 3-3-3

Touch And Go Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest 1:30 between sets.

BTWB

“Saimo”

AMRAP 21 mins: Run With Medicine Balls, Wall Balls, Deadlifts and Strict Pull-ups

Complete as many rounds as possible in 21 mins of:
200m Run With Medicine Ball (20#/14#)
20 Wall Balls (20#/14#)
8 Deadlifts (245#/165#)
8 Strict Pull-ups
* Alternate version: Pull-up and lighter DL for Sam’s memorial WOD.

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. Since we can’t climb we are subbing Pull-ups.

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

EMOM for 7 mins: Power Snatch & 10-9-8-7-6-5-4-3-2-1: Power Snatches and Toes-to-bars

EMOM for 7 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 7 mins.

BTWB

10-9-8-7-6-5-4-3-2-1: Power Snatches and Toes-to-bars

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Snatch (95#/65#)
Toes-to-bar

BTWB

Photo by @robcwilson @snoridgecrossfit

California Masters Athlete Dies Fighting Wildfires

Results

Results cont

Skill: Bar Muscle-up Practice & 12-10-8-6: Devil Press, Bar Muscle-ups and Run

Skill: Bar Muscle-up Practice

For quality:
Bar Muscle-up Practice
* Scale to strict C2B Pull-up or pull-up. Progression work > Kip swing, glide kip, banded BMU

BTWB

12-10-8-6: Devil Press, Bar Muscle-ups and Run

12-10-8-6 reps, for time of:
Devil Press, pick load
Bar Muscle-up
Run 200m
* Scale MBU to strict Pull-up or 2x Ring Rows

BTWB

Photo by @robcwilson @snoridgecrossfit

CrossFit CEO Eric Roza Lays Out Bold Agenda in First Town Hall

Results

Results cont

Opt. A: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, Handstand Push-ups and Rows & Opt. B: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, DB Push Press and Rows

Opt. A: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, Handstand Push-ups and Rows

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Handstand Push-up
Row 200m

BTWB

Opt. B: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, DB Push Press and Rows

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Dumbbell Push Press, pick load
Row 200m

BTWB

Photo by @robcwilson @snoridgecrossfit

We miss you Sam! Today was the 4th year since Sam left us. Much love to the Saimo family. #missingyousamsaimo

Results

E2MOM for 20 mins: Power Clean & Push Jerk & FT: Runs and Box Jumps

E2MOM for 20 mins: Power Clean & Push Jerk

2 Power Clean & Push Jerks, pick load

Every 2 mins for 20 mins.
* Use mats. 2 PC&J, not touch and go.

BTWB

FT: Runs and Box Jumps

For time:
Run 600m
30 Box Jumps (24″/20″)
Run 400m
20 Box Jumps
Run 200m
10 Box Jumps

BTWB

Photo by @robcwilson @snoridgecrossfit

A great interview with some insghts into the new CrossFit owner and CEO Eric Roza.  A refreshing glimpse into the direction that CF is headed!

CrossFit Community Town Hall

Results

Results cont

Front Squat 3-3-3 & 7 RFT: Wall Balls and Pull-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.
* One person per rack

BTWB

7 RFT: Wall Balls and Pull-ups

7 rounds for time of:
10 Wall Balls (20#/14#)
10 Pull-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Roll those legs out after you squat!

The Titan Games: CrossFit’s Primetime “I Told You So”

Results

Results cont

AMRAP 20 mins: Double Unders, AbMat Sit-ups, Push-up (hand release) and Hang Power Snatches

AMRAP 20 mins: Double Unders, AbMat Sit-ups, Push-up (hand release) and Hang Power Snatches

Complete as many rounds as possible in 20 mins of:
50 Double Unders
40 AbMat Sit-ups
30 Push-up (hand release)s
20 Hang Power Snatches (95#/65#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

SNORIDGE CROSSFIT