Community. Coaching. Caring.
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.
Shoulder Press 5-5-5Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Every 1 min for 18 mins, alternating between:
Run 100m
8 Dumbbell Push Press, pick load
Row 150m/125m for M/F
* Alternate movements each minute.
Photo by @robcwilson
Congrats to Brandon for his 250th WOD and Kaylee for her 500th WOD!
Results
Results cont
Wittman7 rounds for time of:
15 Kettlebell Swings (53#/35#)
15 Power Cleans (95#/65#)
15 Box Jumps (24″/20″)
U.S. Army SGT Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th IN Regiment, 4th BCT, 4th Infantry Division, based out of Ft. Carson, CO, was killed on Feb. 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. ~ crossfit.com
Photo by @robcwilson
Hang Squat Snatch + Snatch Balance 1-1-1-1-1Hang Squat Snatch + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
25 Power Snatches (75#/55#)
10 Toes-to-bars
20 Power Snatches
10 Toes-to-bars
15 Power Snatches
10 Toes-to-bars
10 Power Snatches
10 Toes-to-bars
5 Power Snatches
10 Toes-to-bars
Photo by @robcwilson
Events:
Sam’s annual Memorial WOD will be this Saturday (8/26). NO TEAM WOD or Advanced RX class!
Please sign up for your start time in the gym. Wear Sam’s Memorial T-shirt from lat year OR wear Royal Blue if you have it! The new shirt will be going in this week and we will distribute them as soon as we get them and collect payment for the fundraiser.
Please try to sign up, if you can’t then show up and we will fit you in as there are openings. If you are planning to rope climb you MUST protect and cover your anchor leg shin. No bare skin.
Class times for “Saimo” on 8/26 Saturday:
If you haven’t signed up but want to do this WOD, there are a couple spots at 0830 or please show up at the 1130 and get warmed up and we will roll you in!
Inside the Leaderboard: Margins of Victory
Results
Results cont
Bench Press 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
2 rounds for time of:
400m Run
40 Air Squats
30 ABMAT Sit-ups
20 Push-ups
10 Pull-ups
Post total time.
Photo by @robcwilson
Happy 500th WOD Saer! You started with Baseline and got to celebrate with a PR last night with Baseline!
Results
Results cont
