Category: WOD

Back Squat : 5 Rep Max & 4 RFT: Run, Push Press and Back Squats

Back Squat : 5 Rep Max

Find your Back Squat 5 Rep Max.

4 RFT: Run, Push Press and Back Squats

4 rounds for time of:
Run 400m
10 Push Press (135#/95#)
10 Back Squats (135#/95#)

BTWB

Photo by @robcwilson

Events:

Sam’s Memorial “Hero WOD” will be on Saturday 9/10. Mark your calendars. Times are TBD, stay tuned for more details as we finalize them. Expect that there will be multiple start times available on Saturday morning to sign up for. The workout and further details will be announced by the end of this week.

Hang Power Clean 2-2-2-2-2

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

Hang Power Clean 2-2-2-2-2 & Nasty Girls

Hang Power Clean 2-2-2-2-2

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

Snatch 138.5kg/305# – Ben Smith

Nasty Girls

3 rounds for time of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135#/95#)

BTWB

Photo by @robcwilson

Congrats to Amanda for her 100th WOD tonight (top pic) and to Diane (bottom pic) for hitting hers last week! Love to see so many people hitting this milestone recently and joining the 100 WOD Club.

Note: 250 WOD shirt reorder is being printed this week.

Blake

4 rounds for time of:
Overhead Walking Lunge With Plate, 100 ft (45#/25#)
30 Box Jumps (24″/20″)
20 Wall Balls (20#/14#)
10 Handstand Push Ups

“U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.” ~ crossfit.com

BTWB

Thumbs up to Taylor and Amanda on achieving their 100th WOD this past week! Also congrats to Brandon I. who hit his 100th tonight!

Photo by @robcwilson

SCHEDULE NOTE:

Tomorrow on Saturday the gym will be closed due to the service for Sam.

Sam’s Celebration of Life Service will be held from 12pm to 2:30pm at the SVA Church in Fall City. Please join us to honor and remember Sam’s impact on our community.

The family requests that in lieu of flowers or gifts, a donation be made to The Mountains to Sound Greenway Trust or given to the Saimo family for a donation to be made in his name.
http://mtsgreenway.org/donate
I also will be working with Kelby on a memorial workout for all of us to come together in remembrance and celebration to be scheduled in September.

Bent Over Barbell Row 5-5-5 & AMRAP 15 mins: Runs, Toes-to-bars, Overhead Squats and Rope Climbs

Bent Over Barbell Row 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.
These are slow and should not be helped by jerking the bar up. Slowly pull the bar from a Good Morning position with straight arms to touch the barbell to your chest.

AMRAP 15 mins: Runs, Toes-to-bars, Overhead Squats and Rope Climbs

Complete as many rounds as possible in 15 mins of:
Run 200m
10 Toes-to-bars
10 Overhead Squats (115#/75#)
1 Rope Climb

BTWB

Photo by @robcwilson

New movement today. The Bent Over Row is a beneficial exercise for pulling strength, and back and shoulder stability. This works the smaller muscles of the back and shoulders (along with the lats, traps, etc.) and can be done with varied grip widths (clean and snatch). We will do this more often in our strength training along with the bench press and strict press for push/pull.

SCHEDULE NOTE:

This Saturday the gym will be closed due to the service for Sam.

Sam’s Celebration of Life Service will be held from 12pm to 2:30pm at the SVA Church in Fall City. Please join us to honor and remember Sam’s impact on our community.

Bench Press 5-4-3-2 & FT: Rows, Push-up (hand release)

Bench Press 5-4-3-2

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

Celebrating the Life of Sam Saimo: Mount Si Grad, Passionate Photographer, ‘Friend to All’

FT: Rows, Push-up (hand release)

For time:
Row 500m
10 Push-up (hand release)
Row 400m
15 Push-up (hand release)
Row 300m
20 Push-up (hand release)
Row 200m
25 Push-up (hand release)
Row 100m
30 Push-up (hand release)

BTWB

Photo by @robcwilson

Congrats to Kimber and Eloy on their brand new, beautiful, healthy baby girl! Noemi Rose Garcia born 8/20/16 at 7 lbs., 12 oz. and 20 1/4″.

SCHEDULE NOTE:

This Saturday the gym will be closed due to the service for Sam.

Sam’s Celebration of Life Service will be held from 12pm to 2:30pm at the SVA Church in Fall City.

Sam Saimo

Sam Saimo, 21, passed away on August 20, 2016.
Tonight I sit here trying to figure out what to say. To find the right words when really there are no “right” words. So here goes…
We are collectively more than a gym. Michelle and I have always held the belief that our gym SnoRidge CrossFit is really a large family. We are all each other’s extended family, and by that extension means we share in each other’s ups and downs, triumphs and heartbreaks.
This summer our family has seen heartbreak. Some of you may already know… that just two short months ago Paul Evans lost his son Tom in a car accident in Colorado at the young age of 21. His loss was too soon, too tragic and too unthinkable. Our love for the whole Evans family goes out to them as they continue to grieve and also celebrate his life. For those in the 11:30am class it has been wonderful to see Paul back in the gym with his SnoRidge family.

On August 20th our family was dealt another blow with the untimely and unimaginable passing of Sam Saimo. A young man so full of fun, life, kindness, wit and caring for others has left our world. It truly pains me to even write this. He has been a part of our SRCF family for far longer than I realized. It brings me to tears thinking of so many great memories he’s had with so many of us in our small gym. We are truly heartbroken for his family and know that he was not only an amazing son and brother; but also a true friend, classmate, and workout buddy to so many of you. We miss you already Sam. Be at peace. You will never be forgotten and you will be forever alive in all of us.
While it is expected there will be questions please help respect the Saimo family and focus on celebrating his life. If you have memories, stories or pictures you can share please pass them onto Kelby Kilburn.
Sam’s celebration of life service will be held this Saturday 8/27 at 12:00pm at the SVA Church in Fall City. The family requests that in lieu of flowers or gifts, a donation be made to The Mountains to Sound Greenway Trust or given to the Saimo family for a donation to be made in his name.
http://mtsgreenway.org/donate
I also will be working with Kelby on a memorial workout for all of us to come together in remembrance and celebration to be scheduled at a later date.
RIP Sam.
“If tears could build a stairway,
And memories a lane,
I’d walk right up to Heaven
And bring you home again.”
~ Unknown

Photo by Chris Rosa

Hang Power Snatch 1-1-1-1-1 & Chipper: Runs, Hang Power Snatch and Pull-up Ladder

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

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

Chipper: Runs, Hang Power Snatch and Pull-up Ladder

For time:
Run 400m
21 Hang Power Snatch (95#/65#)
21 Pull-ups
Run 400m
15 Hang Power Snatch (115#/75#)
15 Chest-to-bar Pull-ups
Run 400m
9 Hang Power Snatch (135#/95#)
9 Bar Muscle-ups
* Change weight as you go.

BTWB

Photo by @robcwilson

SCHEDULE NOTE:

This Saturday the gym will be closed due to the service for Sam.

Amazing photos from the 2016 CF Games:

“X” a CrossFit Journal photo essay