Hang Power Clean 3-3-3
Hang Power Clean 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: Hang Power Cleans and Burpees
3 rounds for time of:
15 Hang Power Cleans, 135/95 lbs
15 Burpees
Author: snoridgecf
WOD 2025.03.03
Front Squat 4-3-2-1
Front Squat 4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 RFT: Row Cal, Med Ball Cleans, and Box Jumps
6 rounds for time of:
18/15 Row Calories
15 Medicine Ball Cleans, 20/14 lbs
12 Box Jumps, 24/20 in
Rest 1 min
SRCF 2025 Registered Open Athlete Count: 31
- Friday 2/28 (Theme: Blackout)
- Friday 3/7 (Theme: Bright Colors)
- Friday 3/14 (Theme: USA or Red, White & Blue) Post Open Party!
- 3 Workouts over 3 weeks every Friday in all classes
- “Friday Night Lights” every week from 4-6pm
- Makeups for registered athletes only on Thursdays PM clases or following Mondays in class through the 4pm class (deadline to enter score is each Monday at 5PST)
- Top 1% advance (Top 2% age group) to Online Semifinals
- Choose from Scaled or RX division each week
- Make sure you enter your weekly score to the CF Games site Monday by 5pm PST!
WOD 2025.03.01
WOD 2025.02.28
25.1 Rx’d – CrossFit Games Open
As many reps as possible in 15 mins of:
3 Lateral Burpee Over Dumbbells
3 Single Dumbbell Hang Clean-to-Overheads, 50/35 lbs
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
25.1 Scaled – CrossFit Games Open
As many reps as possible in 15 mins of:
3 Lateral Burpee Over Dumbbells
3 Single Dumbbell Hang Clean-to-Overheads, 35/20 lbs
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
DB:
◦ Start standing with your back to the DB.
◦ The first rep of each clean-to-overhead set may be taken directly from the ground.
◦ There is NO requirement to pause at the hang on the first rep.
◦ You can choose either arm to complete the required reps.
◦ You may switch hands at any time after the rep is credited.
◦ Must jump over the DB on each burpee, not behind or in front.
◦ No rep means redo entire burpee.
WL:
◦ Must start behind and finish over the line.
◦ Must touch knee and reach full open hip extension on each lunge.
◦ During the lunge, each 15-foot section is considered 1 rep.
◦ If the time cap is reached in the middle of a 15-foot section, the athlete will not receive credit for that rep.
◦ No rep means repeat enture 15″ section.
Workout Description & Scorecard
SRCF 2025 Registered Open Athlete Count: 31
- Runs each Friday 2/28, 3/7, 3/14
- 3 Workouts over 3 weeks every Friday in all classes
- Makeups for registered athletes only on Thursdays PM clases or following Mondays in class through the 4pm class (deadline to enter score is each Monday at 5PST)
- $20 to register
- Top 1% in your age group advance to Online Semifinals
- Choose from Scaled or RX division each week
- “Friday Night Lights” every week from 4-6pm
Make sure you enter your weekly score to the CF Games site Monday by 5pm PST!
WOD 2025.02.27
Barbell Good Morning 6-6-6-6-6
Good Morning 6-6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 RFT: DB Push-ups and DB Box Step-ups
3 rounds for time of:
30 Dumbbell Push-ups
30 Dumbbell Box Step-ups, 35/20 lbs, 24/20 in
SRCF 2025 Registered Open Athlete Count: 25
- Runs each Friday 2/28, 3/7, 3/14
- 3 Workouts over 3 weeks every Friday in all classes
- Makeups for registered athletes only on Thursdays PM clases or following Mondays in class through the 4pm class (deadline to enter score is each Monday at 5PST)
- $20 to register
- Top 1% in your age group advance to Online Semifinals
- Choose from Scaled or RX division each week
- “Friday Night Lights” every week from 4-6pm
Make sure you enter your weekly score to the CF Games site Monday by 5pm PST!
Results
WOD 2025.02.26
WOD 2025.02.25
WOD 2025.02.24
Push Press 2-2-2
Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 RFT: Rows and Burpee Pull-ups
6 rounds for time of:
Row, 250/200 m
8 Burpee Pull-ups
Rest 1 min
SRCF 2025 Registered Open Athlete Count: 22
- Runs each Friday 2/28, 3/7, 3/14
- 3 Workouts over 3 weeks every Friday in all classes
- Makeups for registered athletes only on Thursdays PM clases or following Mondays in class through the 4pm class (deadline to enter score is each Monday at 5PST)
- $20 to register
- Top 1% in your age group advance to Online Semifinals
- Choose from Scaled or RX division each week
- “Friday Night Lights” every week from 4-6pm
Make sure you enter your weekly score to the CF Games site Monday by 5pm PST!
WOD 2025.02.22
Team WOD: Hand Release Push-Ups, Sumo Deadlift High-pulls, Box Jumps, Push Press, Kettlebell Swings
As 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.
Solo WOD: 2 RFT: Hand Release Push-ups, SDHP, Box Jumps, and KB Swings
2 rounds for time of:
25 Hand Release Push-ups
25 Sumo Deadlift High-pulls, 75/55 lbs
25 Box Jumps, 24/20 in
25 Push Press, 75/55 lbs
25 Kettlebell Swings, 53/35 lbs
WOD 2025.02.21
Snatch Balance 3-2-1-1-1
Snatch Balance 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Double Unders, Wall Balls, and Alt DB Snatch
4 rounds for time of:
42 Double Unders
21 Wall Balls, 20/14 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs
SRCF 2025 Registered Open Athlete Count: 20
- Runs each Friday 2/28, 3/7, 3/14
- 3 Workouts over 3 weeks every Friday in all classes
- Makeups for registered athletes only on Thursdays PM clases or following Mondays in class through the 4pm class (deadline to enter score is each Monday at 5PST)
- $20 to register
- Top 1% in your age group advance to Online Semifinals
- Choose from Scaled or RX division each week
- “Friday Night Lights” every week from 4-6pm
Make sure you enter your weekly score to the CF Games site Monday by 5pm PST!