Community. Coaching. Caring. Since 2009.
Power Snatch 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go
3 RFT: Double Unders, Lateral Burpees (Over Bar) and Power Snatches3 rounds for time of:
50 Double Unders
21 Lateral Burpee (Over Barbell)
7 Power Snatches (135#/95#)
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Deadlift 3-3-3-3-3Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
15 Row Calories
15 Bench Press (135#/95#)
Thruster 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Death By Wall BallsWith a continously running clock perform:
2 Wall Balls (20#/14#) in the first 1 min
4 Wall Balls (20#/14#) in the second 1 min
6 Wall Balls (20#/14#) in the third 1 min
…
Continuing to add 2 reps each minute for as long as you are able.
Photo by @robcwilson
The Saimo memorial T-shirt Preorder is closed as of today. Shirt order will go in next week and I will provide an update when they are shipping (should be a few weeks).
Alt EMOM 10 mins: Squat Snatches and Double UndersEvery 1 min for 10 mins, alternating between:
2 Squat Snatches, pick load
20 Double Unders
Complete as many rounds as possible in 15 mins of:
Run 400m
3 Squat Snatches (Pick load)
*Choose a load that is not easy, but also one that you can hit 3 singles relatively quickly.
Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Strict Handstand Push-ups, Pull-ups and Burpee Box JumpsComplete as many rounds as possible in 16 mins of:
3 Strict Handstand Push-ups
6 Pull-ups
9 Burpee Box Jumps (24″/20″)
Photo by @robcwilson
The Preorder for the “Saimo” shirt ends this Thursday. Please see the post at this link for more info on the shirt design and how to order.
Choose from men’s T’s (American Apparel 50/50 Black T’s) and women’s T’s and Tanks (Next Level Black 50/50 T-shirts and Black Tri-blend Racerback tanks – loose and Bella Canvas Black Racerback tanks – tight). Cost is $20. For anyone ordering outside the gym we will post how to contact us to pay via PayPal or bring money by the gym. Shirts will need to be picked up in the gym and must be paid for before getting the shirt.
Each shirt/tank top sold we will donate $5 to the Saimo family, the rest will go to cover the production costs. We will make no money from it. The money raised will not be much, but will hopefully help the Saimo family. Anyone wishing to donate more is certainly welcome to and we will ensure it gets to them. For SRCF members the preorder is posted in our FaceBook group.
The CrossFit Games: 2016 Highlights
Drug suspensions of Masters and a Team athlete from the Games:
3 rounds for time of:
Run 400m
7 Squat Cleans (165#/110#)
15 Ring Dips
Photo by @robcwilson
Good luck to all of our new college students as they head off or back to school: Robbie (below), Reid, Chris G. and Sam Y. are all off to school this week (or last). Drop in whenever you are back home! We expect to see you!
1 Power Clean & Push Jerk, pick load
Every 1 min for 10 mins.
3 RFT: Run, Push Press and Toes-to-bars3 rounds for time of:
Run 400m
15 Push Press (115#/75#)
20 Toes-to-bars
Photo by @robcwilson
Events:
Time slots for Saturday’s “Saimo” memorial workout are filled up (0830, 0930, 1030, 1130 are filled).
If you were unable to sign up please show up at 1130 and we can stagger you in after the last group. We want everyone to be able to do this that wants to complete it. We will help ensure that everyone is scaled appropriately.
Class times for “Saimo”:
The workout is below:
“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.
We have also created a shirt/tank top for “Saimo”. This shirt honors Sam with an emblem of three of his passions; CrossFit, Mountain Biking, and Photography. The accent color is blue like his eye color. On the left rib cage are the verses of his tattoo (also on his left side), which are the final lines of the the poem “Invictus” by William Ernest Henley.
It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul.
We wanted a shirt that did not blatantly state his name, but rather would be symbolic of Sam and remind the wearer of him.
There will be a preorder beginning Saturday for the T-shirt. We will have men’s T’s (American Apparel 50/50 Black T’s) and women’s T’s and Tanks (Next Level Black 50/50 T shirts and Tri-blend Racerback tanks – loose and Bella Canvas Black Racerback tanks – tight). They will cost $20.
Each shirt/tank top sold we will donate $5 to the Saimo family, the rest will go to cover the production costs. We will make no money from it. The money raised will not be much, but will hopefully help the Saimo family. The preorder will be posted in our FaceBook group but you can also email us to order a shirt.
We will program this WOD annually going forward.
1 Power Clean & Push Jerk, pick load
Every 1 min for 10 mins.
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Jeremy21-15-9 reps, for time of:
Overhead Squat (95#/65#)
Burpee
Photo by @robcwilson
Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6th, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow. In young Jeremy’s honor the following kid’s workout will be known from here on as “Jeremy.” ~ CrossFit.com
This tribute WOD is not a “Hero” WOD in the traditional sense in that it honors a soldier, sailor, airman, marine or first responder. It instead honors the life of a boy who left his family far too soon in 2006, and it led to a bigger effort in the CrossFit community by CFHQ to promote awareness of preventing infant and child drownings. Over time the version evolved to be done with a 95# or 65# barbell for adults, and broomsticks, bars or somewhere in between for kids.
