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 2025.06.02

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 2025.05.26

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 2025.05.05

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