EMOM for 10 mins: Power Clean & Push Jerk
1 Power Clean & Push Jerk, pick load
Every 1 min for 10 mins.
Category: Standard RX
Snatch 1-1-1-1-1-1-1 & Jeremy
Snatch 1-1-1-1-1-1-1
Squat Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Jeremy
21-15-9 reps, for time of:
Overhead Squat (95#/65#)
Burpee
BTWB
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.
Lifting: Bench Press and Bent Over Barbell Rows & Row 2 km TT
Lifting: Bench Press and Bent Over Barbell Rows
Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
* Alternate between sets of Bent Over Barbell Rows and sets of Bench Press. Record 3 heaviest sets of 5.
Row 2 km TT
Row 2 km
This is an all out effort for time.
BTWB
Photo by @robcwilson
Time slots for this 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.
New to CrossFit or not, the below article has useful advice for all competitive or non-competitive exercisers!
Front Squat 3-3-3-3 & 5 RFT: Double Unders, Handstand Push-ups and Front Squats
Front Squat 3-3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Double Unders, Handstand Push-ups and Front Squats
5 rounds for time of:
30 Double Unders
7 Handstand Push-ups
9 Front Squats (135#/95#)
BTWB
Photo by @robcwilson
Update Show: Team Series, Week 1 Events
Events:
Sam’s Memorial WOD will be this Saturday 9/10. Please sign up for your start time in the gym. If you miss signing up don’t worry we will accommodate you but we prefer you choose a time to better manage each wave. There are 12 sign up spots for each class time.
Class times for “Saimo”:
- 0830
- 0930
- 1030
- 1130
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.
Team WOD: Running Cindy AMRAP
Team WOD: Running Cindy AMRAP
As a Team of 2 complete as many rounds as possible in 22 Minutes of:
Max Rounds of “Cindy”
5 Pull-ups (Or 2 Muscle-ups)
10 Push-ups
15 Air Squats
Partner 1 must run 400m while Partner 2 completes max rounds of “Cindy”. When Partner 1 finishes the run, the partners switch with Partner 1 picking up where Partner 2 left off in the Cindy AMRAP. Swap after every 400m run.
Post total rounds of Cindy completed as a team.
Team WOD: Power Clean 1RM & Team WOD: Partner Chipper
Team WOD: Power Clean 1RM
Power Clean 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 minutes as a team of 2 alternating to find your 1RM PC. Start with empty barbell.
Team WOD: Partner Chipper
For time:
30 Partner deadlifts (255#/175#)
40 Box Jump Overs (24″/20″)
50 Lateral Burpee (Over Barbell)
60 Partner Alternating Wall Balls (20#/14#)
70 Walking Lunges
80 AbMat Sit-ups
Partner Run 200m
BTWB
Photo by @robcwilson
Labor Day Schedule for this Monday 9/5:
- MONDAY: One class time only at 9:30 (Team WOD)
- All other times are cancelled!
Events:
Sam’s Memorial WOD will be on Saturday 9/10. Mark your calendars. Please sign up for your start time in the gym. If you miss signing up don’t worry we will accommodate you but we prefer you choose a time to better manage each wave.
Class times for “Saimo”:
- 0830
- 0930
- 1030
- 1130
Team WOD: Power Clean 1RM
Team WOD: Power Clean 1RM
Power Clean 1 Rep
Use the heaviest weight you can for each set.
Rest as needed between sets.
8 minutes as a team of 2 alternating to find your 1RM PC. Start with empty barbell.
Bench Press 2-2-2-2 & FT: Row, Power Snatches, Ring Dips
Bench Press 2-2-2-2
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row, Power Snatches, Ring Dips
For time:
Row 1000m
— then —
30 Power Snatches (75#/55#)
20 Ring Dips
20 Power Snatches
15 Ring Dips
10 Power Snatches
10 Ring Dips
BTWB
Photo by @robcwilson
Labor Day Schedule for this Monday 9/5:
- MONDAY: One class time only at 9:30 (Team WOD)
- All other times are cancelled!
Events:
Sam’s Memorial WOD will be on Saturday 9/10. Mark your calendars. Please sign up for your start time in the gym. If you miss signing up don’t worry we will accommodate you but we prefer you choose a time to better manage each wave.
Class times for “Saimo”:
- 0830
- 0930
- 1030
- 1130
Bench Press 2-2-2-2
Bench Press 2-2-2-2
Bench Press 2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Lifting: Squat Cleans, Front Squats and Jerks & AMRAP 8 mins: Kettlebell Swings and Thrusters
Lifting: Squat Cleans, Front Squats and Jerks
Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
AMRAP 8 mins: Kettlebell Swings and Thrusters
Complete as many rounds as possible in 8 mins of:
Kettlebell Swing (70#/53#)
Thruster (95#/65#)
Start at one rep for each movement. For each round add one rep, for example for round 2 do 2 KB swings, and 2 thrusters, for round 3 do 3 and 3, and so on.
BTWB
Photo by @robcwilson
Labor Day Schedule for this Monday 9/5:
- MONDAY: One class time only at 9:30 (Team WOD)
- All other times are cancelled!
I constantly get asked how to use the roller, or what a roller is good for. Did you know they are not just decorations for the lobby wall? Give this a read, then grab a roller and do this regularly.
SMR Primer – Stretching for Athletes
Events:
Sam’s Memorial WOD will be on Saturday 9/10. Mark your calendars. Please sign up for your start time in the gym. If you miss signing up don’t worry we will accommodate you but we prefer you choose a time to better manage each wave.
Class times for “Saimo”:
- 0830
- 0930
- 1030
- 1130
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.