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!
Community. Coaching. Caring. Since 2009.
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!
Overhead Squat 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
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
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
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.
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
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
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
For time:
Run, 800 m
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 800 m
Work in teams of 2. Both partners run the 800 m, then split the pull-ups, push-ups, and squats as needed with only one person working at a time. 20 rounds of Cindy, split 10 and 10, works well. Then both partners run another 800 m. Log total time. Specify partner in notes.
For time:
Run, 800 m
50 Pull-ups
100 Push-ups
150 Air Squats
Run, 800 m
Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run. If you’ve got a twenty pound vest or body armor, wear it.
Great turnout today to honor the fallen with 33 people doing either full, half, or partner Murph!
Record your best Back Squat 4 rep max lift.
Only include the heaviest 4 rep, do not include sets prior to it.
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.
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:
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.
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.
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
Make sure you enter your weekly score to the CF Games site Monday by 5pm PST!
Power Snatch 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds, 1 min per station, for max reps of:
Snatch (135/85)
Row Calorie
Dumbbell Box Step-up (50/35 lbs, 20″)
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Photo by @snoridgecrossfit
A Guide to the 2024 CrossFit Games Season
12 out of 15 people who advanced to the Individual and Age Group Quarterfinals competed through this past weekend. Four grueling workouts that were well progammed and super challenging for all! We take a lot of pride in how our gym qualified so many individuals and for how well everyone performed. There was a lot to learn both as athletes and as an overall gym in terms of areas to focus on and improve and things to continue doing. I’m already looking forward to next year’s competition season for SRCF!
Here’s the final standings:
Push Jerk 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 500m
4 Clean & Jerks (135/95)
Row 400m
5 Clean & Jerks
Row 300m
6 Clean & Jerks
Row 200m
7 Clean & Jerks
Row 100m
8 Clean & Jerks
Photo by @snoridgecrossfit
Events:
SRCF Holiday Onesie/Sweater/Outfit Party Potluck!
When: December 9Time: 6:30
Where: At the Gym
Bring food to share
Back Squat 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
18-15-12-9-6 reps, for time of:
Deadlift (115/75)
Back Squat (115/75)
Pull-up
Photo by @snoridgecrossfit
Events:
SRCF Holiday Onesie/Sweater/Outfit Party Potluck!
When: December 9Time: 6:30
Where: At the Gym
Bring food to share
The CrossFit Triple Crown? Dave Castro Discusses the Concept on His Week in Review