WOD 2025.06.02

Overhead Squat 5-5-ME

Overhead Squat 5-5-ME

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

Opt. 1: Nancy

5 rounds for time of:
Run, 400 m
15 Overhead Squats, 95/65 lbs

Opt. 2: Rowing Nancy

5 rounds for time of:
400 m Row
15 Overhead Squats 95 lbs

Post total time.

Results

Tia-Clair Toomey-Orr Wins the 2025 Torian Pro — Is It Really Her Farewell to CrossFit?

WOD 2025.05.20

Back Squat 4RM

Record your best Back Squat 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

5x RFT: Row and Double DB Walking Lunges

5 rounds, each round for time, of:
15/12 Row Calories
Dumbbell Walking Lunge, 50/35 lbs, 50 ft
15/12 Row Calories

Rest 1 min between each round.

Results

Memorial Day Murph 5/26:

This Monday 5/26 class schedule:

It’s the annual Memorial Day Murph Challenge and we will have 2 class times:

  • 9:30am
  • 10:45am
  • All other class times are cancelled

Sign up on MindBody. We will program the full, 1/2, and team versions. You can wear a vest, try a new rep format, or go without a vest.

2025 CrossFit Games Event 1 Released…”Run Row Run”

WOD 2025.05.05

Shoulder Press 3-3-3

Shoulder Press 3-3-3

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

FGB Style: Row (cal), Push Press, Box Jumps, and Pull-ups

3 rounds, 1 min per station, of:
Row (calories)
Push Press, 75/55 lbs
Box Jump, 24/20 in
Pull-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

 

Results

Results cont

Huge congrats to Tudor for finishing in the top 11 individual men after this past weekend’s In-affiliate Semifinals and qualifying (unofficially) to his second CrossFit Games as an individual (not counting his age group teens appearances)! Leaderboard will be finalized 5/19. All that hard work and training paid off in this weekend’s test!

Who’s IN? Who’s OUT? Unofficial Individual Semifinals Results

2025 CF Games Semifinals Leaderboard

WOD 2025.04.21

Deadlift 2RM

Log your best Deadlift 2 rep max lift.

Only log the heaviest 2 rep, do not include sets prior to it.

Opt. 1: 4x 3 mins RemReps: Deadlifts, Bar Muscle-ups, and ME Row Cal

4 rounds, 3 mins each, for max reps of:
10 Deadlifts, 225/155 lbs
5 Bar Muscle-ups
max reps in remaining time Row Calories
Rest 3 mins

Opt. 2: 4x 3 mins RemReps: Deadlifts, C2B Pull-ups, and ME Row Cal

4 rounds, 3 mins each, for max reps of:
10 Deadlifts, 225/155 lbs
10 Chest-to-bar Pull-ups
max reps in remaining time Row Calories
Rest 3 mins

 

Is Tia-Clair Toomey-Orr Retiring From CrossFit?

Results

WOD 2025.04.11

Alt EMOM 10 mins: Toes-to-bars and Handstand Walk Practice

Every 1 min for 10 mins, alternating between:
10/10 Toes-to-bars
Handstand Walk Practice

10 RFT: Power Clean & Jerks and Lateral Burpee Over Bar

10 rounds for time of:
3 Power Clean & Jerks, 135/95 lbs
3 Lateral Burpee Over Bars

 

Results

3 Ways Rich Froning Would Fix CrossFit (If He Were CEO)

The Mayhem Classic Delivered—and Set the Bar for 2025

WOD 2025.04.04

Lifting: Shoulder Press, Push Press and Push Jerks

Shoulder Press 3-3-3, using heaviest weight per set
Push Press 2-2-2, using heaviest weight per set
Push Jerk 1-1-1, using heaviest weight per set

Chipper: Runs, Shoulder Press, Push Press and Push Jerk

For time:
Run, 400 m
21 Shoulder Press, 95/65 lbs
Run, 400 m
21 Push Press, 95/65 lbs
Run, 400 m
21 Push Jerks, 95/65 lbs
Run, 400 m

Results

2025 Mayhem Classic Results

How Much Did the Athletes Earn at the Mayhem Classic?

WOD 2025.03.24

Back Squat 3-3-ME

Back Squat 3-3-ME

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

AMRAP 9 mins: Wall Walks and Wall Balls

Complete as many rounds as possible in 9 mins of:
2 Wall Walks
14 Wall Balls, 20/14 lbs

 

Checkout: 3 RFT: Hollow Rocks, Sit-ups and Toes-to-bars

3 rounds for time of:
20 Hollow Rocks
15 AbMat Sit-ups
10 Toes-to-bars

Rich Froning, 37, Finish 80th In The 2025 CrossFit Open

Results

Results cont