E2MOM for 12 mins: Squat Snatches and Hollow Rocks
Every 2 mins for 12 mins do:
1 Squat Snatch, pick load
10 Hollow Rocks
Category: WOD
Back Squat 2-2-1-1 & 4 RF-ME / 1 min Stations: Slam Balls, SB Goblet Squats, and Box Jump Overs
Back Squat 2-2-1-1
Back Squat 2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RF-ME / 1 min Stations: Slam Balls, SB Goblet Squats, and Box Jump Overs
4 rounds, 1 min per station, for max reps of:
Slam Ball (30#/20#)
Slam Ball Goblet Squat (30#/20#)
Box Jump Over (24″/20″)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @robcwilson @snoridgecrossfit
Schedule:
Labor Day Weekend:
- Friday 9/3 6pm no class
- Monday 9/6 we will be closed for all classes! Enjoy the holiday!
- All other classes that weekend are normal hours
Note: Starting 9/1 we are cancelling the 10:30am class on Tue/Th due to lack of attendance.
Events:
Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!
Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!
Date: Thursday, September 16th
Time: 5:00 PM – 6:30 PM (NO 5PM CLASS on this day)
Location: 35334 SE Center St, Snoqualmie, WA 98065
Claim your spot now by clicking the link below to register:
Back Squat 2-2-1-1
Back Squat 2-2-1-1
Back Squat 2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Back Squat 2-2-1-1
Back Squat 2-2-1-1
Back Squat 2-2-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: AMRAP 25 mins: Run, DB and Bodyweight Medley, Row & Solo WOD: AMRAP 15 mins: Run, DB and Bodyweight Medley, Row
Team WOD: AMRAP 25 mins: Run, DB and Bodyweight Medley, Row
As a Tam of 2 complete as many rounds as possible in 25 mins of:
Run 400m as a team
50 Dumbbell Push Press (35#/20#)
50 Air Squats
50 Dumbbell Front Squats (35#/20#)
50 Hand Release Push-Ups
50 Dumbbell Walking Lunges (35#/20#)
50 Row Calories
* Alternate work but run 400m as a team
Solo WOD: AMRAP 15 mins: Run, DB and Bodyweight Medley, Row
Complete as many rounds as possible in 15 mins of:
Run 400m
25 Dumbbell Push Press (35#/20#)
25 Air Squats
25 Dumbbell Front Squats (35#/20#)
25 Hand Release Push-ups
25 Dumbbell Walking Lunges (35#/20#)
25 Row Calories
Photo by @robcwilson @snoridgecrossfit
Team WOD: AMRAP 25 mins: Run, DB and Bodyweight Medley, Row
Team WOD: AMRAP 25 mins: Run, DB and Bodyweight Medley, Row
Complete as many rounds as possible in 25 mins of:
Run, 400 m
50 Dumbbell Push Press, 35/20 lbs
50 Air Squats
50 Dumbbell Front Squats, 35/20 lbs
50 Hand Release Push-Ups
50 Dumbbell Walking Lunges, 35/20 lbs
50 Row Calories
* As a team of 2. Alternate work but run 400m as a team
Saimo
Deadlift 4-4-4
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Warm up your DL to sets of 4 that you can maintain for “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.
* Scale 1 Rope Climb (20 ft.) to 3 Supine Rope Climbs. Adjust deadlift appropriately. All Rope climbers must have shins covered.
Photo by @robcwilson @snoridgecrossfit
Today marks 5 years from the day we lost Sam. He is forever in our hearts. #missingyousamsaimo
Deadlift 4-4-4
Deadlift 4-4-4
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Warm up your DL to sets of 4 that you can maintain for "Saimo"
Push Press 2-2-2 & 3 RFT: Run, Push Press and Lateral Burpees
Push Press 2-2-2
Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Run, Push Press and Lateral Burpees
3 rounds for time of:
Run 400m
21 Push Press (75#/55#)
9 Lateral Burpees (Over Barbell)
Photo by @robcwilson @snoridgecrossfit
Tomorrow. Friday, August 20th we will program “Saimo” our tribute memorial workout for Sam Saimo.
It’s hard to believe that it was 5 years ago that we lost Sam. We will be doing his memorial WOD during regular class times all day. Sign up as usual.
Please wear BLUE if you have it.
And remember to tell people you love them. You never know when they really need to hear it.
Schedule:
Labor Day: Monday 9/6 we will be closed for all classes! Enjoy the holiday!
Starting 9/1 we will be cancelling the 10:30am class on Tue/Th due to lack of attendance.
Back Squat 4-4-2-2 & Chipper: Handstand Push-ups, Goblet Squats, Power Snatches, MB Cleans, Sit-ups
Back Squat 4-4-2-2
Back Squat 4-4-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Handstand Push-ups, Goblet Squats, Power Snatches, MB Cleans, Sit-ups
For time:
10 Handstand Push-ups
20 Goblet Squats (53#/35#)
30 Power Snatches (75#/55#)
40 Medicine Ball Cleans (20#/14#)
50 AbMat Sit-ups
40 Medicine Ball Cleans
30 Power Snatches
20 Goblet Squats
10 Handstand Push-ups
Photo by @robcwilson @snoridgecrossfit
Events:
Join Shannon Schueren, DC at SnoRidge CrossFit for a FREE Foam Rolling class!
Learn how this valuable tool can help improve your flexibility, reduce muscle tension, and help you recover faster after a tough workout. We’ll see you there!
Date: Thursday, September 16th
Time: 5:00 PM – 6:30 PM
Location: 35334 SE Center St, Snoqualmie, WA 98065
Claim your spot now by clicking the link below to register: