Category: Standard RX

Overhead Squat 2-2-2 & 7 RFT: Ring Dips, Chest-to-bar Pull-ups and Overhead Squats

Overhead Squat 2-2-2

Overhead Squat 2-2-2

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

BTWB

7 RFT: Ring Dips, Chest-to-bar Pull-ups and Overhead Squats

7 rounds for time of:
5 Ring Dips
6 Chest-to-bar Pull-ups
7 Overhead Squats (135#/95#)

BTWB
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/3 

  • All classes cancelled Monday
  • Saturday 9/1 and Tuesday 9/4 will be regular hours

Results 

Results cont

Skill WOD: Handstand Push-ups & AMRAP 13 mins: Alternating Dumbbell Snatches, Burpees, Toes-to-bars and Handstand Push-ups

Skill WOD:

EMOM for 10 mins: 3 Handstand Push-ups or Practice Handstand Push-ups

Every 1 min for 10 mins: Handstand Push-up
3 Handstand Push-ups

Or Practice progressions with goal to improve your Handstand Push-up skill and speed.

BTWB

AMRAP 13 mins: Alternating Dumbbell Snatches, Burpees, Toes-to-bars and Handstand Push-ups

Complete as many rounds as possible in 13 mins of:
50 Alternating Dumbbell Snatches (50#/35#)
40 Burpees
30 Toes-to-bars
20 Handstand Push-ups

BTWB
Photo by @robcwilson
Schedule:
CLOSED this Monday Labor Day 9/3 

  • All classes cancelled
  • Tuesday will be regular hours

FULLSTERKUR: An Original Film by Rogue
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

Today was for Sam. 48 of us came together at SRCF to honor his memory among family and friends. If you haven’t donated towards the scholarship fund and would like to please drop it in the box this week as we will be getting all funds raised over to his family.
Results
Results cont

Strict Pull-ups: 5×5 & Alt EMOM 20 mins: Rows, Kettlebell Swings, Runs and Medicine Ball Cleans

Strict Pull-ups: 5 x 5

Strict Pull-ups 5×5

Rest as needed between sets.

BTWB

Alt EMOM 20 mins: Rows, Kettlebell Swings, Runs and Medicine Ball Cleans

Every 1 min for 20 mins, alternating between:
Row 150m/125m
16 Kettlebell Swings (53#/35#)
Run 100m
12 Medicine Ball Cleans (20#/14#)

BTWB
Photo by @robcwilson
Tomorrow we honor Sam.  See yesterday’s post for details.

Results

Results cont

Snatch + Overhead Squat 1-1-1-1-1 & 15-10-5: Squat Snatches, Box Jumps and Toes-to-bars & Checkout: Farmers Walk (Kettlebell)

Snatch + Overhead Squat 1-1-1-1-1

Snatch + Overhead Squat 1-1-1-1-1

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

BTWB

15-10-5: Squat Snatches, Box Jumps and Toes-to-bars

15-10-5 reps, for time of:
Squat Snatch (115#/75#)
Box Jump (30″/24″)
Toes-to-bar
* Snatches should be touch and go for small sets. Choose load that allows for sets of 3 or more

BTWB

Checkout: Farmers Walk (Kettlebell)

Farmers Walk (Kettlebell) 200m

This is an all out effort for time.
* Grab a pair of KB and go 200m Farmer Carry for time

BTWB
Photo by @robcwilson
How Greg Glassman is Reshaping the CrossFit Games
Events:
“Saimo”
This Saturday 8/25 we will be holding our annual memorial workout in honor of Sam who left us way too soon on this very day today, two years ago.
This year we are asking for any donations big or small from our SRCF family that will again go towards the Sam Saimo Memorial Art Scholarship fund. The Saimo family has now awarded this to local Mt. Si graduates the past two years. Your donation helps to keep this scholarship funded. We will have a collection box out this week and on Saturday and then next week will give all money raised to Dan and Jeannie Saimo.

We have put sign-up slots for the workout on the whiteboard to choose a time to honor Sam this Saturday morning.
We miss him greatly. Everyday.
If you didn’t sign up in the gym for a wave you can still show up and we will fit you in between waves; we would like everyone to get a chance to honor Sam (Click link above to see the WOD):

  • 0930
  • 1030
  • 1130

Results

Results cont

Shoulder Press 3-3-3 & 21-18-15-12: Run, Dumbbell Push Press and Lateral Burpee Over Dumbbells

Shoulder Press 3-3-3

Shoulder Press 3-3-3

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

BTWB

21-18-15-12: Run, Dumbbell Push Press and Lateral Burpee Over Dumbbells

21-18-15-12 reps, for time of:
Run 400m
Dumbbell Push Press, pick load
Lateral Burpee Over Dumbbell

BTWB
Photo by @robcwilson
Events:
“Saimo”
This Saturday 8/25 we will be holding our annual memorial workout in honor of Sam who left us way too soon on this very day today, two years ago.
This year we are asking for any donations big or small from our SRCF family that will again go towards the Sam Saimo Memorial Art Scholarship fund. The Saimo family has now awarded this to local Mt. Si graduates the past two years. Your donation helps to keep this scholarship funded. We will have a collection box out this week and on Saturday and then next week will give all money raised to Dan and Jeannie Saimo.

We will also put sign-up slots for the workout on the whiteboard so you can choose a time to honor Sam this Saturday morning.
We miss him greatly. Everyday.
Please sign up in the gym for a wave (Click link above for WOD):

  • 0930
  • 1030
  • 1130

Results

Results cont