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

 

Community Cup Workout #2

Results

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

 

CrossFit Community Cup Officially Underway

Community Cup Workout #1

Results

Results cont

WOD 2025.05.26

Murph

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.

Team Murph

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.

Half Murph

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!

Results

The Murph Origin Story

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 2025.02.28

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

Open Workout 25.1

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!

Results

Results Open Registered Athletes

WOD 2024.04.22

Power Snatch 3-2-1-1-1

Power Snatch 3-2-1-1-1

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

Workout 1 – 2024 CrossFit Games Quarterfinals

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

Results

Results cont

Quarterfinals WOD Results

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 & FT: Row and Clean & Jerks

Push Jerk 2-2-2

Push Jerk 2-2-2

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

FT: Row and Clean & Jerks

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 9
🎄Time: 6:30 🎄Where: At the Gym 🎄Bring food to share🎄

Results

Back Squat 3-3-3-3 & 18-15-12-9-6: Deadlifts, Back Squats, and Pull-ups

Back Squat 3-3-3-3

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: Deadlifts, Back Squats, and Pull-ups

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 9
🎄Time: 6:30 🎄Where: At the Gym 🎄Bring food to share🎄

The CrossFit Triple Crown? Dave Castro Discusses the Concept on His Week in Review

Results

Results cont