Saturday June 14, 2025
In teams of two, with one partner working at time, alternate between movements to complete:
10 Rounds total of:
12 Push Press (95/65)
20 Air Squats
12 Hang Power Cleans (95/65)
Friday June 13, 2025
2025 CrossFit Community Cup Workout 2 - Pro
2 rounds, 2 mins each, for max reps of:
15 Toes-to-bars
15 Overhead Squats, 115/75 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, 115/75 lbs
max reps in remaining time Bar Muscle-ups
Rest 1 min
-- then --
In 3 mins, for max reps of:
15 Row Calories
15 Overhead Squats, 115/75 lbs
max reps in remaining time Bar Muscle-ups
Or
5 rounds for time of:
12 Toes-to-bars
15 Overhead Squats, 95/65 lbs
Plank Hold, 1 min
Thursday June 12, 2025
2025 CrossFit Community Cup Workout 1 - Pro
Complete as many rounds as possible in 20 mins of:
15 Box Jump Overs 30/24
10 Dumbbell Snatches 50/35
5 Strict Handstand Push-ups
*if you did not compete in the “CrossFit Open” the Box Height standard will be 24/20 and the dumbbell weight will be choose your load. We will also modify the push-up to your skill level.
Wednesday June 11, 2025
Complete as many rounds as possible in 15 mins of:
Run 100 meters
8 Toes-to-bars
20 Double Unders
Tuesday June 10, 2025
30-20-10 reps, for time of:
Hang Power Snatch 75/55 lbs
Lateral Burpee Over Bar
Monday June 9, 2025
4 rounds, 1 min per station, for max reps of:
Row Calorie
Back Squat, 135/95 lbs
Strict Pull-up
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Saturday June 7, 2025
In teams of 2, with 1 partner working at a time, complete for time:
30 Power Cleans 135/95
80 Toes to Bar
30 Power Cleans
100 Sit-ups
30 Power Cleans
120 Push-ups
Friday June 6, 2025
5 rounds for time of:
3 Wall Walks
100 Single Unders
10 Hang Squat Cleans 95/65
Thursday June 5, 2025
5 rounds for time of:
100 meter One Arm Kettlebell Farmers Carry, pick load
14 Weighted Step-ups 24/20, pick load
14 Burpees
Wednesday June 4, 2025
Tabata Row Calorie
Rest 1 min
Tabata Wall Ball, 20/14 lbs
Rest 1 min
Tabata Deadlift, 185/125 lbs
Rest 1 min
Tabat Sit-up
You can start at any station! The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.
Tuesday June 3, 2025
Bench Press 10-10-10-10 (Perform a set every 2 minutes)
Then:
5 rounds for time of:
14 Single Dumbbell Hang Clean-to-Overheads, pick load
6 Bar Muscle-ups
Monday June 2, 2025
Front Squat 3-3-3-3-3 (perform a set of 3 every 90 seconds)
Then:
Complete as many rounds as possible in 10 mins of:
3 Squat Cleans 165/115
9 Toes-to-bars
25 Double Unders
Saturday May 31, 2024
Reminder: Due to the Meals on Wheels fundraiser event there will be No Open Gym or 9am class!
In 1 hour, in teams of 3 with 1 partner working at a time, complete as many reps as possible of:
Burpee Box Step-up overs
Friday May 30, 2025
5 rounds, each round for time, of:
Run 100 meters
9 Deadlifts 205/135
10 Strict Handstand Push-ups
Rest 2 mins between each round.
Thursday May 29, 2025
5 rounds for time of:
10 Reverse Lunges 115/80
9 Strict Pull-ups
8 Sumo Deadlift High-pulls 115/80
Wednesday May 28, 2025
For time:
Row 60/50 Calories
Then:
4 Rounds of:
15 Push Jerks 95/65
20 Russian KB Swings 70/53
50 Double unders
Tuesday May 27, 2025
For 5 cycles: AMRAP in 3 mins of:
4 Power Cleans 135/95
12 Sit-ups
6 Burpees
Rest 1 min between each cycle. For each cycle continue the AMRAP.
Monday May 26, 2025
“Smurph”
For time:
Run 800 meters
50 Pull-ups
100 Push-ups
150 Air Squats
Run 800 meters
Or
“Murph”
For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile
Wear a 20-lb weight vest (men) or 14-lb vest (women) if available. You may partition the pull-ups, push-ups, and squats as needed. A common strategy is 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats (known as the “Cindy” format).
Saturday May 24, 2025
In teams of 2, with 1 partner working at a time, split the work below as evenly as possible......
5 rounds, 4 mins each, for max reps of:
Row 500/400 meters
16 Burpees
Max reps in remaining time: Front Squats 115/80
Rest 2 minutes between rounds.
*score is front squats
Friday May 23, 2025
7 rounds for time of:
Run 100 meters
9 Hang Power Snatches 95/65
10 Pull-ups