Community. Coaching. Caring. Since 2009.
Lifting: Shoulder Press, Push Press and Push JerksShoulder Press 3-3-3, using heaviest weight per set
Push Press 2-2-2, using heaviest weight per set
Push Jerk 1-1-1, using heaviest weight per set
For time:
Run, 400 m
21 Shoulder Press, 95/65 lbs
Run, 400 m
21 Push Press, 95/65 lbs
Run, 400 m
21 Push Jerks, 95/65 lbs
Run, 400 m
Back Squat 3-3-ME
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 9 mins of:
2 Wall Walks
14 Wall Balls, 20/14 lbs
3 rounds for time of:
20 Hollow Rocks
15 AbMat Sit-ups
10 Toes-to-bars
25.1 Rx’d – CrossFit Games OpenAs 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!
Snatch Balance 3-2-1-1-1Snatch Balance 3-2-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 rounds for time of:
42 Double Unders
21 Wall Balls, 20/14 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs
SRCF 2025 Registered Open Athlete Count: 20
Make sure you enter your weekly score to the CF Games site Monday by 5pm PST!
Front Squat 10-8-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 RFT: Row Cal, Toes-to-bars, Double DB Front Squats, and Double Unders5 rounds for time of:
15/12 Row Calories
10 Toes-to-bars
12 Double Dumbbell Front Squats, 50/35 lbs
20 Double Unders
2025 CF Games Open Registered Athletes: 12
25.1 Open Announcement to Feature Austin Hatfield, Roman Khrennikov & Haley Adams
Thruster (From The Floor) 3-3-3-3Thruster (From The Floor) 3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Squat Clean, pick load
Handstand Push-up
Row, 200 m
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
2025 CrossFit Open Will Include a Repeat Workout
Bench Press 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
FGB Style: Row, Bar Muscle-ups, Box Jumps, and Hand Release Push-ups4 rounds, 1 min per station, for max reps of:
Row Calorie
Bar Muscle-up
Box Jump, 24/20 in
Hand Release Push-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Every 1 min for 10 mins do:
1 Power Snatch, pick load, 1 min
1 Power Snatch, pick load, 1 min
1 Power Snatch, pick load, 1 min
1 Power Snatch, pick load, 1 min
1 Power Snatch, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
SRCF “Stop the Slop 3.0”For time:
Run, 400 m
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)s
5 Chest-to-bar Pull-ups
10 Power Snatches, 135/95 lbs
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)s
5 Chest-to-bar Pull-ups
10 Power Clean & Jerks, 135/95 lbs
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)s
5 Chest-to-bar Pull-ups
Run, 400 m
Photo by @snoridgecrossfit
Shoulder Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 15 mins: Shuttle Runs, DB Push Jerks, Lateral Burpees, and Toes-to-barComplete as many rounds as possible in 15 mins of:
5 Shuttle Runs, 50 ft
10 Dumbbell Push Jerks, 50/35 lbs
5 Lateral Burpee Over Dumbbells
10 Toes-to-bars
Photo by @snoridgecrossfit
Holiday Hours:
New Year’s Week:
• 12/31: Tuesday 9:30am One Class only (Team WOD)
• 1/1: Closed Wednesday for New Year’s Day
Team WOD: FT: Double DB Devil Press and Double DB Step UpsFor time:
10/8 Partner Calorie Rows
— then —
100 Double Dumbbell Devil Press, 35/20 lbs
100 Double Dumbbell Box Step-ups, 35/20 lbs, 20 in
Complete as many rounds as possible in 15 mins of:
4 Double Dumbbell Devil Press, 35/20 lbs
6 Double Dumbbell Box Step-ups, 35/20 lbs, 20 in
10/8 Row Calories
Photo by @snoridgecrossfit
Holiday Hours:
New Year’s Week:
• 12/31: Tuesday 9:30am One Class only (Team WOD)
• 1/1: Closed Wednesday for New Year’s Day
There will be a slight pricing increase effective Jan. 1 (~ 3.5% across all rates) to account for rising costs across the board. We are still the lowest cost affiliate or gym that offers CrossFit on the east side. In our last 15 years we have done this only twice, and we do not take this lightly.
Rich Froning, Caity Matter Henninger Headline New CrossFit Games Safety and Advisory Board
