Back Squat 1RM
Log 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!
Category: Beyond the Whiteboard
WOD 2025.06.12
WOD 2025.06.11
Overhead Squat 3-3-ME
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 – Advanced
2 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
Opt. 2: 2025 CrossFit Community Cup Workout 2 – Intermediate
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
WOD 2025.06.10
2025 CrossFit Community Cup Workout 3
In 20 mins, establish:
1 rep max Front Squat.
1 rep max Hang Power Clean.
WOD 2025.06.09
Seated Db Shoulder Press 8-8-8
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 – Advanced
Complete 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
Opt. 2: 2025 CrossFit Community Cup Workout 1 – Intermediate
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
WOD 2025.06.07
Team WOD: AMRAP 20 mins: Run, Burpees and Power Snatch
Complete as many rounds as possible in 20 mins of:
Run, 100 m
10 Burpees
10 Power Snatches, 95/65 lbs
Solo WOD: AMRAP 12 mins: Run, Power Snatch and Burpees
Complete as many rounds as possible in 12 mins of:
Run, 100 m
10 Power Snatches, 95/65 lbs
10 Burpees
WOD 2025.06.06
Seated DB Shoulder Press 10-10-10
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 Carries
10 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
WOD 2025.06.05
Deadlift 4-4-4
Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 16 mins: Run, Wall Balls, Deadlifts, and Lateral Burpee Over Bars
Complete as many rounds as possible in 16 mins of:
Run, 200 m
15 Wall Balls, 20/14 lbs
12 Deadlifts, 185/135 lbs
9 Lateral Burpee Over Bars
WOD 2025.06.04
WOD 2025.06.03
Alt EMOM 10 mins: Muscle-ups and Ring Dips
Every 1 min for 10 mins, alternating between:
3/2 Muscle-ups
6/4 Ring Dips
5 RFT: Push Jerks, C2B Pull-ups, and Sumo Deadlift High-pulls
5 rounds for time of:
15 Push Jerks, 95/65 lbs
12 Chest-to-bar Pull-ups
9 Sumo Deadlift High-pulls, 95/65 lbs
Checkout: 3 RFQ: Alt V-ups and Plank Hold
3 rounds for quality of:
10 Alternating V-ups
Plank Hold, 30 secs