Category: Main Workout

Saimo

Deadlift 4-4-4

Deadlift 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Warm up your DL to sets of 4 that you can maintain for “Saimo”

BTWB

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.

* Scale 1 Rope Climb (20 ft.) to 3 Supine Rope Climbs. Adjust deadlift appropriately. All Rope climbers must have shins covered.

BTWB

Photo by @robcwilson @snoridgecrossfit

Today marks 5 years from the day we lost Sam. He is forever in our hearts. #missingyousamsaimo

Results

Results cont

Push Press 2-2-2 & 3 RFT: Run, Push Press and Lateral Burpees

Push Press 2-2-2

Push Press 2-2-2

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

BTWB

3 RFT: Run, Push Press and Lateral Burpees

3 rounds for time of:
Run 400m
21 Push Press (75#/55#)
9 Lateral Burpees (Over Barbell)

BTWB

Photo by @robcwilson @snoridgecrossfit

Tomorrow. Friday, August 20th we will program “Saimo” our tribute memorial workout for Sam Saimo.

It’s hard to believe that it was 5 years ago that we lost Sam. We will be doing his memorial WOD during regular class times all day. Sign up as usual.

Please wear BLUE if you have it.

And remember to tell people you love them. You never know when they really need to hear it.

#missingyousamsaimo

Schedule:

Labor Day: Monday 9/6 we will be closed for all classes! Enjoy the holiday!

Starting 9/1 we will be cancelling the 10:30am class on Tue/Th due to lack of attendance.

Results

Back Squat 4-4-2-2 & Chipper: Handstand Push-ups, Goblet Squats, Power Snatches, MB Cleans, Sit-ups

Back Squat 4-4-2-2

Back Squat 4-4-2-2

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

BTWB

Chipper: Handstand Push-ups, Goblet Squats, Power Snatches, MB Cleans, Sit-ups

For time:
10 Handstand Push-ups
20 Goblet Squats (53#/35#)
30 Power Snatches (75#/55#)
40 Medicine Ball Cleans (20#/14#)
50 AbMat Sit-ups
40 Medicine Ball Cleans
30 Power Snatches
20 Goblet Squats
10 Handstand Push-ups

BTWB

Photo by @robcwilson @snoridgecrossfit

Events:

Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!

Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!

Date: Thursday, September 16th

Time: 5:00 PM – 6:30 PM

Location: 35334 SE Center St, Snoqualmie, WA 98065

Claim your spot now by clicking the link below to register:

https://go.airrosti.com/scheduler/event/3FQAW0G9GT7

Results

Results cont

Bench Press 8-8-6-6 & 5x RFT: Dumbbell Farmers Carries, Run, and Devil Press & Checkout: Hollow Rocks 50 Reps for Time

Bench Press 8-8-6-6

Bench Press 8-8-6-6

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

BTWB

5x RFT: Dumbbell Farmers Carries, Run, and Devil Press

5 rounds, each round for time, of:
100m Dumbbell Farmers Carry (Pick load)
100m Run
10 Devil Press (Pick load)

Rest 2 mins between each round.
* use same load for Farmer Carry and Devil Press

BTWB

Checkout: Hollow Rocks 50 Reps for Time

For time:
50 Hollow Rocks

BTWB

Photo by @robcwilson @snoridgecrossfit

This Friday we will program “Saimo” our tribute memorial workout for Sam Saimo for all class times.

Total Reps, Distance and Work Performed at the 2021 CrossFit Games

Results 

Results cont

Squat Clean 1-1-1-1 & 10-9-8-7-6-5-4-3-2-1: Chest-to-bar Pull-ups and Squat Cleans

Squat Clean 1-1-1-1

Squat Clean 1-1-1-1

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

BTWB

10-9-8-7-6-5-4-3-2-1: Chest-to-bar Pull-ups and Squat Cleans

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Chest-to-bar Pull-up
Squat Clean (135#/95#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Team WOD: AMRAP 20 mins: Run, Power Snatches and Air Squats & Solo WOD: 6 RFT: Air Squats, Run and Power Snatches

Team WOD: AMRAP 20 mins: Run, Power Snatches and Air Squats

As a team of 2 complete as many rounds as possible in 20 mins of:
Run 100m
10 Power Snatches (95#/65#)
20 Air Squats
* Alternate each movement.

BTWB

Solo WOD: 6 RFT: Air Squats, Run and Power Snatches

6 rounds for time of:
25 Air Squats
Run 100m
10 Power Snatches (95#/65#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Events:

Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!

Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!

Results

E2MOM for 12 mins: Bear Complex & AMRAP 15 mins: Sit-ups, Ring Dips and Single Arm Kettlebell Overhead Carries

E2MOM for 12 mins: Bear Complex

2 Bear Complexes, pick load

Every 2 mins for 12 mins.
* Bear complex = PC + FS + PP + BS + PP
No squat clean. Thruster after PC is allowed. Scale to HPC + FS + PP

BTWB

AMRAP 15 mins: Sit-ups, Ring Dips and Single Arm Kettlebell Overhead Carries

Complete as many rounds as possible in 15 mins of:
20 Sit-ups
7 Ring Dips
100m Single Arm Kettlebell Overhead Carry (53/35#)

BTWB

Photo by @robcwilson @snoridgecrossfit

Results

Results cont

Lifting: Deadlifts and Bent Over Barbell Rows & Opt. 1: Helen

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

BTWB

Opt. 1: Helen

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups
* Choose opt 1 or 2. Keep KB 53/35#, Goal should be UB sets on KB.

BTWB

Lifting: Deadlifts and Bent Over Barbell Rows & Opt. 1: Helen & Opt. 2: C2B Helen

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 3-3-3, using heaviest weight per set
Bent Over Barbell Row 6-6-6, using heaviest weight per set

BTWB

Opt. 1: Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings  (53#/35#)
12 Pull-ups
* Choose opt 1 or 2. Keep KB 53/35#, Goal should be UB sets on KB.

BTWB

Opt. 2: C2B Helen

3 rounds for time of:
Run 400m
21 Kettlebell Swings (53#/35#)
12 Chest-to-bar Pull-ups
* Choose Option 1 or 2

BTWB

Photo by @robcwilson @snoridgecrossfit

Events:

Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!

Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!

The Deadlift

Hip and Shoulder Rise in the Deadlift

Results

Back Squat 6-6-4-4 & AMRAP 13 mins: Dumbbell Snatches, Wall Balls, Row, Burpee BJ, and BMU

Back Squat 6-6-4-4

Back Squat 6-6-4-4

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

BTWB

AMRAP 13 mins: Dumbbell Snatches, Wall Balls, Row, Burpee BJ, and BMU

Complete as many rounds or reps as possible in 13 mins of:
60 Dumbbell Snatches (50#/35#)
50 Wall Balls (20#/14#)
40/30 Row Calories
30 Burpee Box Jump Overs (24″/20″)
10 Bar Muscle-ups
* Scale BMU to 15 strict pull-ups
* DB snatches alternate with both heads touching floor. Do not drop DB.

BTWB

Photo by @robcwilson @snoridgecrossfit

Top Ten Athlete Payouts for the 2021 NOBULL CrossFit Games Season

Results

Results cont

SNORIDGE CROSSFIT