Category: Video and Media

Hang Power Snatch 1-1-1-1-1 & AMRAP 18 mins: Runs, Hang Power Snatches and Box Jumps

Hang Power Snatch 1-1-1-1-1

Hang Power Snatch 1-1-1-1-1

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

BTWB

AMRAP 18 mins: Runs, Hang Power Snatches and Box Jumps

Complete as many rounds as possible in 18 mins of:
Run 200m
6 Hang Power Snatches (135#/95#)
12 Box Jumps (24″/20″)

BTWB
Photos by @robcwilson
Our fundraiser for Sam’s scholarship fund total is in and we collectively raised $1,001 as a gym (not counting what anyone may have directly contributed online or through the mail)! We will be getting the funds to the Saimo family this week.  Thank you to everyone for donating and helping us honor Sam this year.
Events:
Our SFH Rep visit to provide samples and education about Stronger Faster Healthier brand supplements will be rescheduled after some travel conflicts. Stay tuned!
Katrin Davidsdottir Shares Inspiring Message of Self-Acceptance

Results

Results cont

Front Squat 3-3-3 & AMRAP 12 mins: Front Squats, Toes-to-bars and Push-ups

Front Squat 3-3-3

Front Squat 3-3-3

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

BTWB

AMRAP 12 mins: Front Squats, Toes-to-bars and Push-ups

Complete as many rounds as possible in 12 mins of:
3 Front Squats (155#/105#)
6 Toes-to-bars
9 Push-ups

BTWB

Advanced RX: 10 RFT: Burpee Pull-ups and Wall Balls & Squat Clean: 6 min. to find a 1RM

Advanced RX Class:

10 RFT: Burpee Pull-ups and Wall Balls

10 rounds for time of:
3 Burpee Pull-ups
10 Wall Balls (20#/14#)

*Rest 2 min then find a 1RM squat clean in 6 min.

BTWB

Squat Clean: 6 min. to find a 1RM

Record your best Squat Clean 1 rep max lift.
* Rest 2 min after WB/ Clean.

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

  • All classes cancelled Monday. Have a safe and fun Labor Day weekend!
  • Tuesday 9/4 will be regular hours

Dubai CrossFit Championship, First Sanctioned Event
Glassman: Dave is “the Director of the Games. Nothing’s changed.”

Results

Team WOD: Squat Clean: 6 min. to find a 1RM & Team Karen

Team WOD: Squat Clean: 6 min. to find a 1RM

Record your best Squat Clean 1 rep max lift.
* As a team of 2 start with empty bar and find a 1RM squat clean. Share one bar and alternate lifts.

BTWB

Team Karen

In teams of 2 complete for time:
300 Wall Balls (20#/14# at 10 ft./9ft.)

* One medicine ball per team. Break up the reps to total 300.  One works/rests.
** Foul: If the Med Ball touches the ground team incurs a 5 burpee penalty during the WOD for each drop (stop and perform 5 burpees each).
Post total time.

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

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

Dubai CrossFit Championship, First Sanctioned Event
Glassman: Dave is “the Director of the Games. Nothing’s changed.”

Results

Skill Work: 12 Min Cap & FGB Style: Row, Thrusters, Sit-ups and Double Unders

Skill Work: 12 Min Cap

Skill Work

12 Minutes to practice skills you need work on, not the ones you love to work on, the ones you NEED to work on.
If you can kind of do the skill, now work on form & range of motion, not weight.
For example: double unders, kipping pull ups, butterfly pull ups, muscle up progressions, handstands, handstand walk, handstand push up progressions, rope climbs, etc.

BTWB

FGB Style: Row, Thrusters, Sit-ups and Double Unders

4 rounds, 1 min per station, of:
Row Calories
Thruster (75#/55#)
AbMat Sit-up
Double Under
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

BTWB

Photo by @robcwilson

Quote of the day:  “90 percent of missed lifts are attributed to the feet.” ~ Coach Mike Burgener of CrossFit Weightlifting
Gymnailing It: Stick the Landing, Make the Lift
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

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

Front Squat 6-6-6 & Fran

Front Squat 6-6-6

Front Squat 6-6-6

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

BTWB

Fran

21-15-9 reps, for time of:
Thruster (95#/65#)
Pull-up

* Time Cap: 10 minutes. Scale accordingly! This is a sprint. Ideal time range 8 minutes or less.

BTWB

Deadlift: 3-3-3-3 and Hollow Rocks: 3 x 15 & 5 RFT: Deadlifts, Air Squats and Handstand Push Ups

Deadlift: 3-3-3-3 and Hollow Rocks: 3 x 15

Deadlift 3-3-3-3

Hollow Rocks 3×15

Rest as needed between sets.
* Alternate DL and HR Sets

BTWB

5 RFT: Deadlifts, Air Squats and Handstand Push Ups

5 rounds for time of:
7 Deadlifts (275#/185#)
30 Air Squats
7 Handstand Push Ups

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:

  • 0930
  • 1030
  • 1130

World-Record Attempt: 950 Kettlebell Swings in 60 Minutes

Results

Results cont

Lifting: 2 Push Press + 2 Thruster Complex & AMReps 10 mins: Rows, Thrusters and Bar Muscle-ups & Checkout: Farmers Walk (Kettlebell)

Lifting: 2 Push Press + 2 Thruster Complex

Push Press 2-2-2-2, using heaviest weight per set
Thruster 2-2-2-2, using heaviest weight per set
* Complex 2 PP + 2 Thruster. Use mats for drops.

BTWB

AMReps 10 mins: Rows, Thrusters and Bar Muscle-ups

As many reps as possible in 10 mins of:
Row 1000m
50 Thrusters (45#/33#)
Bar Muscle-up (max rep)
* Score max reps BMU. Scale BMU to Strict Pull-ups.

BTWB

Checkout: Farmers Walk (Kettlebell)

Farmers Walk (Kettlebell) 200m (Choose load)

This is an all out effort for time.

BTWB

Power Clean 1-1-1 and L Sit: 3x 30 secs & 4 RFT: Run, Handstand Push-ups and Power Cleans

Power Clean 1-1-1

Power Clean 1-1-1
Use the heaviest weight you can for each set.

L Sit (Hanging) : 3x 30 secs

L Sit (Hanging) 3x 30 secs

Rest as needed between sets.
* Alternate with Power Cleans. Accumulate 30 sec hanging in L sit. Scale to one leg out, or k2C hanging.

BTWB

4 RFT: Run, Handstand Push-ups and Power Cleans

4 rounds for time of:
Run 400m
15 Handstand Push-ups
5 Power Cleans (185#/135#)

BTWB
Photo by @robcwilson
Events:
“Saimo”
We will be holding our annual memorial WOD for Sam on 8/25 (Saturday)

  • WOD times at 9:30am and 10:30 am

We will also be putting out a donation envelope to raise funds for the scholarship in his name that his parents set up. All dollars donated will go directly to the Saimo’s to go into the local scholarship that they award to a Mt. Si grad who meets their criteria.  Please consider donation as this is for one of our own family and stays local.
2018 CrossFit Games: Continue to Rise
Results
Results cont

SNORIDGE CROSSFIT