Thursday June 3, 2025
4 rounds for time of:
Run 200 meters
10 Thrusters 95/65
15 Toes-to-bars
50 Double Unders
Wednesday June 2, 2025
21-18-15-12-9-6-3 reps, for time of:
Kettlebell Swing 53/35
Burpee
Sit-up
Tuesday July 1, 2025
Every minute on the minute for 7 minutes: Shoulder Press x 3 reps.
Then:
As many reps as possible in 12 mins of:
Power Clean, 135/95 lbs, 1 min
Push Jerk, 135/95 lbs, 1 min
Power Clean, 135/95 lbs, 2 mins
Push Jerk, 135/95 lbs, 2 mins
Power Clean, 135/95 lbs, 3 mins
Push Jerk, 135/95 lbs, 3 mins
Monday June 30, 2025
Back Squat 3-3-3-3-3
Then:
Complete as many rounds as possible in 9 mins of:
4 Strict Pull-ups
6 Kipping Pull-ups
12 Back Squats 115/80
Saturday June 28, 2025
In Teams of 2, with 1 partner working at a time, complete for time:
Row or Run 1600 meters
60 Hang Power Cleans 115/75
100 Wall Balls 20/14
60 Deadlift 155/105
200 Double unders
60 Weighted Push-up 35/15 (plate)
Thursday June 26, 2025
Complete as many rounds as possible in 15 mins of:
12 Kettlebell Reverse Lunges 53/35
3 Wall Walks
6 Burpee-to-Target
Wednesday June 25, 2025
3 rounds, 1 min per station, for max reps of:
Row Calorie
Dumbbell Snatch, pick load
AbMat Sit-up
Strict Handstand Push-up
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Tuesday June 24, 2025
3 rounds for time of:
30 Box Step-ups 24/20
20 Squat Cleans 95/65
20 Pull-ups
Monday June 23, 2025
Reminder: Holiday Hours: Open Gym 7:30am-10am ONLY!
Complete as many rounds as possible in 10 mins of:
12 Deadlifts, 115/80 lbs
9 Hang Power Cleans, 115/80 lbs
6 Shoulder-to-overheads, 115/80 lbs
Saturday June 21, 2025
In teams of 2, with 1 partner working at a time, complete:
25 Rounds for time:
7 Wall Ball Shots 20/14
10 Sit-ups
5 Power Clean 115/80
*alternate exercises. You go I go style.
Friday June 20, 2025
Every 90 seconds for 9 minutes complete:
1 Power Snatch + 2 Overhead Squats
Then:
As many reps as possible in 9 mins of:
3 Squat Snatches, 95/65 lbs
3 Toes-to-bars
6 Squat Snatches, 95/65 lbs
6 Toes-to-bars
9 Squat Snatches, 95/65 lbs
9 Toes-to-bars ... Continue adding 3 reps each round to each movement until time expires.
Thursday June 19, 2025
10 rounds for time of:
3 Power Cleans 155/105
6 Pull-ups
9 Push-ups
6 Burpees
Wednesday June 18, 2025
Complete as many rounds as possible in 15 mins of:
20 Air Squats
12 AbMat Sit-ups
12 Russian Kettlebell Swings 70/53
Tuesday June 17, 2025
Row 1 km Time Trial
Row 1 km This is an all out effort for time.
Rest 5 minutes
-Then-
SQT
3 rounds for time of:
10 Ground-to-Overheads 95/65
Shuttle Run, 200m (4x 50m)
Monday June 16, 2025
Every 90 seconds for 9 minutes complete:
1 Squat Clean + 2 Front Squats + Jerk
Then:
Complete as many rounds as possible in 10 mins of:
50 Double Unders
12 Thrusters, 95/65 lbs
8 Burpee Pull-ups
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