SRCF Workout Of the Day

  • WOD 2025.03.12

    Bench Press 3-3-ME

    Bench Press 3-3-ME

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

    BTWB

    FT: Walking Lunges, Pull-ups, Hand Release Push-ups

    For time:
    Walking Lunge, 60 ft
    18 Pull-ups
    18 Hand Release Push-ups
    Walking Lunge, 60 ft
    15 Pull-ups
    15 Hand Release Push-ups
    Walking Lunge, 60 ft
    12 Pull-ups
    12 Hand Release Push-ups
    Walking Lunge, 60 ft
    9 Pull-ups
    9 Hand Release Push-ups
    Walking Lunge, 60 ft
    6 Pull-ups
    6 Hand Release Push-ups
    Walking Lunge, 60 ft
    3 Pull-ups
    3 Hand Release Push-ups

    BTWB

    Results

    SRCF 2025 Registered Open Athlete Count: 31

    • Last week of the Open! Friday 3/14 (Theme: USA or Red, White & Blue)
    • Post Open Party on Friday night after all heats are done. Pizza and drinks!
    • Open workout programmed every Friday in all classes
    • “Friday Night Lights” every week from 4-6pm
    • 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)
    • Top 1% advance (Top 2% age group) to Online Semifinals
    • Choose from Scaled or RX division each week
    • Make sure you enter your weekly score to the CF Games site Monday by 5pm PST!

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