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#)
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell SwingsAs a team of 2 complete for time:
100 Hand Release Push-Ups
100 Sumo Deadlift High-pulls (75#/55#)
100 Box Jumps (24″/20″)
100 Push Press (75#/55#)
100 Kettlebell Swings (53#/35#)
* One team member works at a time while one rests.
** One bar, box and kettlebell per team.
Post total time.
Photo by @robcwilson
Last chance to order a “Saimo” shirt is through tomorrow on Sunday. After Sunday the order is closed. We will not be ordering extras.
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!
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 TTRow 2 km
This is an all out effort for time.
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
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
30 Double Unders
7 Handstand Push-ups
9 Front Squats (135#/95#)
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”:
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.
Snatch 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
18 Box Jump Overs (24″/20″)
15 Chest-to-bar Pull-ups
12 Strict Handstand Push-ups
9 Squat Snatches (135#/95#)
Photo by @robcwilson
Labor Day Schedule for this Monday 9/5:
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”:
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 DipsFor time:
Row 1000m
— then —
30 Power Snatches (75#/55#)
20 Ring Dips
20 Power Snatches
15 Ring Dips
10 Power Snatches
10 Ring Dips
Photo by @robcwilson
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”:
Lifting: Squat Cleans, Front Squats and JerksSquat 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
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.
Photo by @robcwilson
Labor Day Schedule for this Monday 9/5:
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”:
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.
