Community. Coaching. Caring. Since 2009.
Seated Db Shoulder Press 6-6-6Seated Db Shoulder Press 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds, 1 min per station, for max reps of:
Push Press, 75/55 lbs
AbMat Sit-up
Kettlebell Swing, 53/35 lbs
Double Under
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
5 Deadlifts, pick load
Every 2 mins for 10 mins.
6 RFT: Wall Balls, Pull-ups, and Deadlifts6 rounds for time of:
15 Wall Balls, 20/14 lbs, 10/9 ft
10 Pull-ups
5 Deadlifts, 225/155 lbs
Jonne Koski & Lydia Fish Top Last Chance Qualifier Leaderboard
Team WOD: Clean & Jerks, Hold, Burpee Onto Plate, Hold, Toes-to-bar, HoldAs a Team of 2 complete 2 rounds for time of:
30 Clean & Jerks (135#/95#)
Partner Overhead Plate Hold (45#/25#)
40 Burpee Onto Plates (45#/25#)
Barbell Front Rack Hold (155#/105#)
50 Toes-to-bars
Partner Deadlift Hold (155#/105#)
* One bar, change weight as you go.
** One partner works, while one holds. Wait for your partner to start hold before completing reps. Alternate as needed.
Post total time.
3 rounds for time of:
7/5 Bike Calories
9 Clean & Jerks, 135/95 lbs
12 Burpee Onto Plates, 45/25 lbs
15 Toes-to-bars
Back Squat 1RMLog your best Back Squat 1 rep max lift.
Only log the heaviest 1 rep, do not include sets prior to it.
Don’t forget to submit your Community Cup scores by this Sunday!
Overhead Squat 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: 2025 CrossFit Community Cup Workout 2 – Advanced2 rounds, 2 mins each, for max reps of:
15 Toes-to-bars
15 Overhead Squats, 95/65 lbs
max reps in remaining time Row Calories
Rest 1 min
— then —
In 2 mins, for max reps of:
15 Row Calories
15 Overhead Squats, 95/65 lbs
max reps in remaining time Chest-to-bar Pull-ups
Rest 1 min
— then —
In 3 mins, for max reps of:
15 Row Calories
15 Overhead Squats, 95/65 lbs
max reps in remaining time Chest-to-bar Pull-ups
2 rounds, 2 mins each, for max reps of:
10 Toes-to-bars
10 Overhead Squats, 75/55 lbs
max reps in remaining time Row Calories
Rest 1 min
— then —
In 2 mins, for max reps of:
10 Row Calories
10 Overhead Squats, 75/55 lbs
max reps in remaining time Pull-ups
Rest 1 min
— then —
In 3 mins, for max reps of:
10 Row Calories
10 Overhead Squats, 75/55 lbs
max reps in remaining time Pull-ups
In 20 mins, establish:
1 rep max Front Squat.
1 rep max Hang Power Clean.
Seated Db Shoulder Press 8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
Opt. 1: 2025 CrossFit Community Cup Workout 1 – AdvancedComplete as many rounds as possible in 20 mins of:
15 Box Jump Overs, 24/20 in
10 Dumbbell Snatches, 50/35 lbs
5 Handstand Push-ups
Complete as many rounds as possible in 20 mins of:
15 Box Jump Overs, 24/20 in
10 Dumbbell Snatches, 50/35 lbs
5 Hand Release Push-ups
Team WOD: AMRAP 20 mins: Run, Burpees and Power SnatchComplete as many rounds as possible in 20 mins of:
Run, 100 m
10 Burpees
10 Power Snatches, 95/65 lbs
Complete as many rounds as possible in 12 mins of:
Run, 100 m
10 Power Snatches, 95/65 lbs
10 Burpees
Seated Db Shoulder Press 10-10-10
Use the heaviest weight you can for each set.
Rest as needed between sets.
10 RFT: Single DB Hang Clean & Jerks, DB Box Step-ups and Single Arm Overhead Carries10 rounds for time of:
8 Single Dumbbell Hang Clean & Jerks, 50/35 lbs
12 Dumbbell Box Step-ups, 50/35 lbs
Single Arm Overhead Carry, 50 ft
