Category: Video and Media

WOD 2025.02.21

Snatch Balance 3-2-1-1-1

Snatch Balance 3-2-1-1-1

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

BTWB

4 RFT: Double Unders, Wall Balls, and Alt DB Snatch

4 rounds for time of:
42 Double Unders
21 Wall Balls, 20/14 lbs
12 Alternating Dumbbell Snatches, 50/35 lbs

BTWB

Results

SRCF 2025 Registered Open Athlete Count: 20

  • 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!

WOD 2025.02.11

Front Squat 10-8-6

Front Squat 10-8-6

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

BTWB

5 RFT: Row Cal, Toes-to-bars, Double DB Front Squats, and Double Unders

5 rounds for time of:
15/12 Row Calories
10 Toes-to-bars
12 Double Dumbbell Front Squats, 50/35 lbs
20 Double Unders

BTWB
 

2025 CF Games Open Registered Athletes: 12

Sign up!

25.1 Open Announcement to Feature Austin Hatfield, Roman Khrennikov & Haley Adams

Results

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.

BTWB

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

BTWB

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

BTWB
 
 

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 2025.01.13

Bench Press 6-6-6-6

Bench Press 6-6-6-6

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

BTWB

FGB Style: Row, Bar Muscle-ups, Box Jumps, and Hand Release Push-ups

4 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.

BTWB
 
Get ready for the 2025 CF Open! Sign up is live and the Open starts 2/27.
 

Results

Results cont

WOD 2025.01.06

EMOM for 10 mins: Power Snatch then Power Clean and Jerk

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

BTWB

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

BTWB

Photo by @snoridgecrossfit

2025 CrossFit Games Season Explained

Results

Results cont

WOD 2024.12.30

Shoulder Press 4-4-4

Shoulder Press 4-4-4

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

BTWB

AMRAP 15 mins: Shuttle Runs, DB Push Jerks, Lateral Burpees, and Toes-to-bar

Complete 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

BTWB
 

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

Myth or Cold Fact: Do Ice Baths Really Burn Fat?

Results

WOD 2024.12.28

Team WOD: FT: Double DB Devil Press and Double DB Step Ups

For 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

BTWB

Solo WOD: AMRAP 15 mins: Double DB Devil Press, Double DB Box Step-ups, and Row Cal

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

BTWB

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

Results

WOD 2024.12.23

12 WOD’s of Christmas at SRCF (v3)

For time:
1 Sumo Deadlift High-pull, 75/55 lbs
2 Thrusters, 75/55 lbs
1 Sumo Deadlift High-pull
3 Push Press, 75/55 lbs
2 Thrusters
1 Sumo Deadlift High-pull
4 Power Cleans, 75/55 lbs
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
6 Kettlebell Swings, 53/35 lbs
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
8 Box Jumps, 24/20 in
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
10 Alternating Dumbbell Snatches, 50/35 lbs
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
11 Kettlebell Goblet Squats, 53/35 lbs
10 Alternating Dumbbell Snatches
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull
12 Lateral Burpee Over Bars
11 Kettlebell Goblet Squats
10 Alternating Dumbbell Snatches
9 Toes-to-bars
8 Box Jumps
7 Pull-ups
6 Kettlebell Swings
5 Deadlifts, 75/55 lbs
4 Power Cleans
3 Push Press
2 Thrusters
1 Sumo Deadlift High-pull

BTWB

Merry Christmas! Like the song 12 days of Christmas. Complete 1rep SDHP, then repeat down 2 Thruster / 1 SDHP, then 3PP/2THR/1SDHP, then 4/3/2/1, 5/4/3/2/1 continuing the pattern back up to 12 and back down the descending ladder.

Photo by @snoridgecrossfit

Holiday Hours:

Christmas Week:

  • 12/23: Monday “12 WOD’s of Christmas” annual workout at all classes
  • 12/24: Closed Tuesday for Christmas
  • 12/25: Closed Wednesday for Christmas
  • 12/26: Thursday – No 5:30am Class, all other classes on schedule

New Year’s Week:

  • 12/31: Tuesday 9:30am One Class only (Team WOD)
    • 1/1: Closed Wednesday for New Year’s Day

DO I HAVE TO BE FIT TO START CROSSFIT?

Results

WOD 2024.12.04

Hang Power Clean 2-2-2-2

Hang Power Clean 2-2-2-2

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

BTWB
 

Pt. 1: Alt EMOM 15 mins: Run, Hang Power Cleans, and Wall Balls

Every 1 min for 15 mins, alternating between:
Run, 100 m
10 Hang Power Cleans, 135/95 lbs
12 Wall Balls, 20/14 lbs

BTWB

 

Pt. 2: 2 RFT: Run, Hang Power Cleans, and Wall Balls

2 rounds for time of:
Run, 100 m
10 Hang Power Cleans, 135/95 lbs
12 Wall Balls, 20/14 lbs

BTWB

Photo by @snoridgecrossfit

Piecing Together the 2025 CrossFit Games Season Details

Reps Ahead Pro 5 Results: James Sprague and Arielle Loewen Take Home the Top Prize

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.

BTWB

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

BTWB
 

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