WOD 2025.02.04

Thruster (From The Floor) 3-3-3-3

Thruster (From The Floor) 3-3-3-3

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

Opt. A: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, Handstand Push-ups and Rows

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Handstand Push-up
Row, 200 m

Opt. B: 10-9-8-7-6-5-4-3-2-1: Squat Cleans, DB Push Press and Rows

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Dumbbell Push Press, pick load
Row, 200 m

 
 

2025 CF Games Open Registered Athletes: 11

Register for the Open

2025 CrossFit Open Will Include a Repeat Workout

Rubber-Based Grips Banned for 2025 CrossFit Games Season

Results

WOD 2024.11.22

Jerk 1RM

Record your best Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

FT: Row, Push Jerks, and Rope Climbs

For time:
Row, 500 m
10 Push Jerks, 135 lbs
2 Rope Climbs
Row, 400 m
8 Push Jerks, 135 lbs
2 Rope Climbs
Row, 300 m
6 Push Jerks, 135 lbs
2 Rope Climbs
Row, 200 m
4 Push Jerks, 135 lbs
2 Rope Climbs
Row, 100 m
2 Push Jerks, 135 lbs
2 Rope Climbs

 

Photo by @snoridgecrossfit

CrossFit 2025 Open Dates:

  • Jan. 15 – Open Registration Begins
  • Feb. 27 – 25.1 Workout Announcement 
  • March 6 – 25.2 Workout Announcement 
  • March 13 – 25.3 Workout Announcement

We now know that the Open will take place from February 27 to March 17 and will serve as the first stage of the qualifying process for the Individual, Team, and Age Group Divisions.

While CrossFit’s announcement starts with “we’re making a few changes,” there are some pretty major changes coming, including: 

  • No Quarterfinals.
  • A “virtual in-affiliate Semifinals.” 
  • A set of in-person qualifying events for the Individual Division.
  • A 25% reduction in the Crossfit Games field for the elite men and women.
    • The field will decrease from 40 men and 40 women to 30 each. 

The Teams field will go from 30 to 20.

To find an overview of more 2025 season dates and changes, check out this article. 

Results

WOD 2024.07.22

Strict Pull-ups 5-5-5-5

Strict Pull-ups 4×5

Rest as needed between sets.

Shoulder Press 5-5-5-5

Shoulder Press 5-5-5-5

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

30-20-10: Burpees, C2B Pull-ups, and Alternating Dumbbell Snatches

30-20-10 reps, for time of:
Burpee
Chest-to-bar Pull-up
Alternating Dumbbell Snatch, 50/35 lbs

Photo by @snoridgecrossfit

CrossFit Relaunches Online Retail Store Featuring Classic Apparel and Gear 

Results

Results cont

Team WOD: Runs, KB Swings, Sit-ups, Med Ball Cleans, Burpees, HSPU & Solo WOD: Runs, KB Swings, Sit-ups, Med Ball Cleans, Burpees, HSPU

Team WOD: Runs, KB Swings, Sit-ups, Med Ball Cleans, Burpees, HSPU

As a team of 2 complete 3 rounds for time of:
400m Partner Run
50 Kettlebell Swings (53#/35#)
40 AbMat Sit-ups
30 Medicine Ball Cleans (20#/14#)
20 Burpees
10 Handstand Push-ups

Post total time.

* In teams of 2, both partners run together then alternate and split up the work as needed.

Solo WOD: Runs, KB Swings, Sit-ups, Med Ball Cleans, Burpees, HSPU

3 rounds for time of:
Run, 400 m
25 Kettlebell Swings (53#/35#)
20 AbMat Sit-ups
15 Medicine Ball Cleans (20#/14#)
10 Burpees
5 Handstand Push-ups

Photo by @snoridgecrossfit

Register for the CF Games Open

SRCF Athletes Signed up: 30

  • Runs each Friday 3/1, 3/8, 3/15
  • 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 25% in your age group advance to Quarterfinals
  • Choose from Scaled or RX division each week
  • “Friday Night Lights” every week from 4-6pm

How to Watch the 2024 CrossFit Open

Results

Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and C2B Pull-ups & Solo WOD: 15-12-9-6: Deadlifts, Bar Facing Burpees, and C2B Pull-ups & Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks

Team WOD: 21-18-15-12-9-6-3: Partner Deadlifts, Bar Facing Burpees and C2B Pull-ups

21-18-15-12-9-6-3 reps, for time of:
Partner Deadlift, pick load
Bar Facing Burpee
Chest-to-bar Pull-up

Solo WOD: 15-12-9-6: Deadlifts, Bar Facing Burpees, and C2B Pull-ups

15-12-9-6 reps, for time of:
Deadlift, 225/155 lbs
Bar Facing Burpee
Chest-to-bar Pull-up

Checkout WOD: 21-18-15: AbMat Sit-ups, Hollow Rocks, and Flutter Kicks

21-18-15 reps, for time of:
AbMat Sit-up
Hollow Rock
Flutter Kick

Photo by @snoridgecrossfit

Schedule Change:

We are cancelling the 6:30am classes starting 12/8 due to coaching changes and attendance. Please try to come to other class times!

Events:

SRCF Ugly Christmas Sweater Party and Potluck

  • Next Saturday 12/17 at 6:30pm
  • Bring a food dish or dessert to share
  • Wear a holiday themed sweater or other attire
  • Check the Facebook groups for Event Details and to RSVP

Register for the 2023 NOBULL CrossFit Games Open and Receive $25 Toward a Purchase of $99 or More at NOBULL

Get signed up as the Open is here in February!

Results

Push Press 6-6-6-6 & AMRAP 10 mins: Box Jumps, Push Press and Deadlifts

Push Press 6-6-6-6

Push Press 6-6-6-6

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

AMRAP 10 mins: Box Jumps, Push Press and Deadlifts

Complete as many rounds as possible in 10 mins of:
15 Box Jumps
10 Push Press (115#/85#)
15 Deadlifts (115#/85#)

Photo by @snoridgecrossfit

Registration for the 2023 Open Is Now Live!

The largest fitness event in the world starts Feb. 16, 2023. Earlier than ever before, registration for the 2023 NOBULL CrossFit Games Open is now live.

No matter your fitness level, the Open is for everyone. This is an all-inclusive worldwide event that brings together CrossFit athletes from around the globe to test their fitness and experience the magic of the CrossFit community.

If you’ve never tried CrossFit, training for the Open is a great place to start. And whether you are striving to become the Fittest on Earth, want to challenge yourself and set a fitness goal, or enjoy the fun of a community event with your friends at your gym, the Open is for you. Register now.

Results

Jerk 3-3-3-3 & 21-15-9: Power Cleans, Push Jerks and Row

Jerk 3-3-3-3

Jerk 3-3-3-3

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

21-15-9: Power Cleans, Push Jerks and Row

21-15-9 reps, for time of:
Power Clean (135#/95#)
Push Jerk (135#/95#)
Row Calories

Happy birthday Coach Tiana!

Photo by @snoridgecrossfit

Events: Update the clinic may be cancelled if there is not enough interest.  9:30am class has been added back for this Saturday.

SRCF Gymnastics Skills Clinic

  • When: 10/22 Saturday 9:45am-11:15am
  • Where: SRCF
  • Cost: $20 (Register via MindBody)
  • Led by Coaches Julianna, Reid, Zeke and Tom

WATCH: How to row more efficiently:

Rowing: Body Position

Results

Alt EMOM 16 mins: Row Calories and Strict Pull-ups & 3 RFT: Rows, Hang Power Cleans, and Air Squats

Alt EMOM 16 mins: Row Calories and Strict Pull-ups

Every 1 min for 16 mins, alternating between:
12/9 Row Calories
4/3 Strict Pull-ups

3 RFT: Rows, Hang Power Cleans, and Air Squats

3 rounds for time of:
Row 500m
15 Hang Power Cleans (115#/75#)
50 Air Squats

Photo by @robcwilson @snoridgecrossfit

Today the 2022 CrossFit Open kicks off! Register today.

Team SRCF Athlete Count for the 2022 CrossFit Games Open: 35

Logistics:

  • Starts Feb. 24th through Mar. 14th
  • Cost $20
  • We will program the 2022 Open WOD for all classes every Friday for 3 weeks
  • If you are going to workout each Friday, then just sign up for the Open
  • Athletes will take turns working out and judging each other for all Friday Classes

Make-ups:

  • If you can’t make it on Friday, please coordinate with us in advance to complete the Open WOD on Monday. This way we can prepare the coach for the class you are signed up for to have time and a judge set aside for you.
  • Saturdays will not be an option so plan ahead!
  • Make-ups are ONLY allowed for registered athletes in the Open. If you aren’t registered for the Open and miss a class on Friday, then don’t ask to “make it up”.  You won’t be allowed to. No exceptions.

I’m registered, what next?

  • You must sign up for a class time in MindBody
  • You can choose to scale one week and RX the next depending on the workout, movements, loads and standards. Age groups are predetermined.
  • Registered athletes will have a classmate judge your movements and count your reps.
  • Tune into the Games website each Thursday at 12PM PST for info on each week’s workouts.
  • You will enter your score online or in the CrossFit Games app each week and you can see how you stack up against the world, region, state, age, etc.
  • Quarterfinals – If you finish in the top 10% of your division, you make it to the Quarterfinals! (3/24-4/24)

Events:

  • Friday Night lights means bring a drink (or two) and have some fun after each class every Friday!
  • On the last week of the Open we will have an “Open is Closed Party” 3/11 which will be potluck and we will have some refreshments available via Jules and Reid’s “Short and Stout Mobile Bar”!

Open WOD 22.1:

Complete as many rounds as possible in 15 minutes of:
3 Wall Walks
12 Dumbbell Snatch (50#/35#)
15 Box Jump Overs (24″/20″)

Score total reps.

* Begin behind the line facing the wall. After “go” step over the line, turn around, and perform 3 wall walks.
* M 60” /W 55” from wall. Touch line 10” from wall and return to start with chest on ground. Feet must be on wall before hands can leave start line or return to finish line.
* Bringing feet off the wall before hands touch the start/finish line is a no rep.
* NO dropping of Dumbbells allowed. No touching leg with support hand allowed. Both heads of DB must touch floor. Alternate arms.
* Box Jump Overs: No rebounding. Must step down. No angled box allowed (jumping on corners). Lateral jump is allowed. Must face box and step down to other side. Box will be min 9’ from wall.

* Scaled wall walks to start with both hands IN FRONT of 55″ start/finish line (Both M/W and not touching like RX version)
* Walk up wall until both hands are on opposite side of start/finish line
* Return to other side and touch chest to complete rep

* Scaled DB is 35#/20# and step ups are allowed

Results

Front Squat 3-3-3 & FGB Style: Row Cal, Medicine Ball Cleans and Sit-ups

Front Squat 3-3-3

Front Squat 3-3-3

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

FGB Style: Row Cal, Medicine Ball Cleans and Sit-ups

5 rounds, 1 min per station, for reps:
Row Calories
Medicine Ball Clean (20#/14#)
AbMat Sit-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Photo by @robcwilson @snoridgecrossfit

2021 CrossFit Games Open Team SRCF:

21 Registered

Sign up for the Open

The Medicine-Ball Clean

The Power of Progression, Part 2: Med-Ball Clean

Results

Shoulder Press 1RM & AMRAP 10 mins: Burpee Box Jump Overs and Push Press

Shoulder Press 1RM

Record your best Shoulder Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

AMRAP 10 mins: Burpee Box Jump Overs and Push Press

Complete as many rounds as possible in 10 mins of:
8 Burpee Box Jump Overs (24″/20″)
8 Push Press (115#/75#)

Photo by @robcwilson @snoridgecrossfit

One more reason to sign up for the CrossFit Open starting March 11th!  You are guaranteed to finish one spot higher than you would’ve before this:

BREAKING: Mathew Fraser Announces Retirement

Why I’m Retiring

Results

Results cont