WOD — November 13, 2025
CrossFit – Thu, Nov 13 General Warm-up Rotating EMOM 6 Minutes, done as :45 of work and :15 to transition: Shuttle Runs Walking Lunges 10 Plate Ground to Overhead + Overhead hold in time remaining Hang Snatch (Every 1:30 for 15 minutes (10 Sets) 1 Hang SQUAT Snatch AHAP Hang position must be mid-thigh or […]
WOD — November 12, 2025
CrossFit – Wed, Nov 12 General Warm-up 4 rounds Row 250/225m 8 Light Deadlifts* 8 Push Ups *Start with an empty bar and Increase loading each round staying under workout weight (e.g. empty bar, 95/65, 135/95, 155/105lbs or similar) CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees […]
WOD — November 11, 2025
CrossFit – Tue, Nov 11 General Warm-up 3:00 Any Machine or Outdoor Jog -Then- 20 Spiderman Lunges 20 Dead bugs -Then- 3 Rounds 8 Kettlebell Deadlifts 8 Goblet Squats :05 Bike Sprint Back Squat (Back Squat 5-5-5 AHAP Start at no lighter than 80-85% and build AHAP. All 3 sets MUST BE HEAVY. Bike 1500m […]
WOD — November 10, 2025
CrossFit – Mon, Nov 10 General Warm-up AMRAP 5 minutes Climb the ladder by 1 rep each round 3 Kettlebell Swings 6/4 Calorie Machine 5 Rounds for time: (5 Rounds for reps) 30 Kettlebell Snatches 35/26lbs 24/18 Calorie Echo/Assault bike Rest 1:00 between Use machine or run 400m. Athletes may switch machines as desired from […]
WOD — November 8, 2025
CrossFit – Sat, Nov 8 General Warm-up Alternating Tabata :20 on, :10 off for 4 rounds of each movement: Air Bike Lateral Burpees over Dumbbell Alternating Single Dumbbell Hang Clean and Jerk (warm up Dumbbell weight) Start slow and progressively get faster. Alternating full rounds with a partner until both athletes complete 8 rounds: (Time) […]
WOD — November 7, 2025
CrossFit – Fri, Nov 7 General Warm-up 20 Dead Bugs 10 Kickstand Kettlebell Deadlifts per leg, then: AMRAP 5 minutes :30 Machine or 100m Run 8 Russian KBS 8 Reverse Lunges Deadlift (“Deadlift Singles 2-2-2-2-2-2 Deadlift to standing, lower the bar under control, and then stand/reset between reps. No touch and go. After each set […]
WOD — November 6, 2025
CrossFit – Thu, Nov 6 General Warm-up Tabata Jump Rope Rounds 1-4: Single Unders (Crossovers are Ok as well) Rounds 5-8: Double under practice -Then, all coach led: 20 Air Squats :20 Hanging Bent Knee L-Sit Hold Run 400m 20 PVC OH Squats 20 Kip Swings Run 200m Then, continue Toes to Bar specific warm-up […]
WOD — November 5, 2025
CrossFit – Wed, Nov 5 General Warm-up Once through 2:00 Any Machine 12 Spiderman Lunges 12 Kettlebell RDLs 1:30 Any Machine 12 Reverse Lunges 12 Kettlebell Swings 1:00 Row 12 Jumping Squats 12 Kettlebell Swings :30 Row Machine paces need to increase as working times get shorter. Athletes should row HARD for the :30 that […]
WOD — November 4, 2025
CrossFit – Tue, Nov 4 General Warm-up 3 Rounds 150/125m Row or Ski 25ft Crab-walk 5 Burpees 25ft Walking Lunge 10 rounds (10 Rounds for reps) :30 Max Wall Walks Rest :30 If you complete 50 wall walks before 10 rounds, record your time and stop. Score is time to complete 50 reps or total […]
WOD — November 3, 2025
CrossFit – Mon, Nov 3 General Warm-up 6 min AMRAP 100m Run or :45sec machine 8 ring rows 8 KB Swings 8 squats (Goblet after 1-2 rounds) AMRAP 10 Minutes (AMRAP – Reps) 8 Chest to Bar Pull Ups 1 Squat Clean 185/125lbs 8 Chest to Bar Pull Ups 2 Squat Cleans 185/125lbs 8 Chest […]