2025 CrossFit Community Cup Workout 3
In 20 mins, establish:
1 rep max Front Squat.
1 rep max Hang Power Clean.
Category: Video and Media
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
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.
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!
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.
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.
WOD 2025.05.06
Back Squat 8RM
Log your best Back Squat 8 rep max lift.
Only log the heaviest 8 rep, do not include sets prior to it.
21-15-9: Back Squats, Burpees and Deadlifts
21-15-9 reps, for time of:
Back Squat, 115/75 lbs
Burpee
Deadlift, 115/75 lbs
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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.
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
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
WOD 2025.04.18
Shoulder Press 5-5-5
Shoulder Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Alt EMOM 18 mins: Run, DB Push Press and Row
Every 1 min for 18 mins, alternating between:
Run, 100 m
8 Dumbbell Push Press, pick load
Row, 150 m
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