WOD — November 26, 2025
CrossFit – Wed, Nov 26 General Warm-up Once through: 500m Row 4 Wall Walks 12 Air Squats 14 Step Ups (Short box) 500m Row 3 Wall Walks 12 Barbell Front Squats 14 Step Ups (Workout box) 500m Row 2 Wall Walks 12 Light Bar Front Squats 14 Box Jumps For time (Time) 20 Front Squats […]
WOD — November 25, 2025
CrossFit – Tue, Nov 25 General Warm-up 2 Rounds 200m Run 15 Wallballs 5 Burpee Broad Jumps Squat Snatch (Every 4 minutes for 24 minutes (6 sets) 3 Squat Snatches AHAP* *Drop and reset each rep, no touch and go”) Extra Credit (5 Rounds for reps) 5 Rounds40/30 Calorie Echo Bike 4 Rope Climbs Rest […]
WOD — November 24, 2025
CrossFit – Mon, Nov 24 General Warm-up 20 Calf Raises 20 Tib Raises 20 Glute Bridges 20 KB RDLs -Then- 3 Rounds 1:00 Bike 100m Run (Increase intensity on the runs) After each run before beginning the next round, perform 10 leg swings per leg. 4 Rounds, each for time: (4 Rounds for reps) 200/150m […]
WOD — November 22, 2025
CrossFit – Sat, Nov 22 General Warm-up 3 rounds for each partner Partner 1: Wall Sit Partner 2: 3 Shuttle runs + 6 Burpee Step Overs + 3 Shuttle runs Perform farmer’s carries for the last round. AMRAP 18 Minutes, alternating full rounds with a partner: (AMRAP – Rounds and Reps) 5 Farmer’s Carry Shuttles […]
WOD — November 21, 2025
CrossFit – Fri, Nov 21 General Warm-up Rotate stations every :30 for 6:00 (3 rounds each) Machine or Shuttle Run Kettlebell Taters (KB Swing + Goblet Squat) Ring Rows Handstand Hold 2 rounds for reps: (2 Rounds for reps) AMRAP 2 Minutes 15 Back Squats 115/75lbs Max Rep Strict HSPU in remaining time Rest 2:00 […]
WOD — November 20, 2025
CrossFit – Thu, Nov 20 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 1-1-1-1-1 Lower the bar under control after each rep. After each deadlift, perform 1 Air Bike Sprint for peak wattage. Stop when […]
WOD — November 19, 2025
CrossFit – Wed, Nov 19 General Warm-up On an 8 Minute Clock Row or Ski Every 2:00 perform 5 Burpees *Alternate between Row and Ski Squat Snatch (“Touch and Go Squat Snatch 10-8-6-4-2 Row 500m Between Sets to Flush Start between 60 and 70% for your set of 10 with the goal of going heavier […]
WOD — November 18, 2025
CrossFit – Tue, Nov 18 General Warm-up AMRAP 7 Minutes 100m Run or :30 Machine 6 Ring Rows 6 S-arm DB Thrusters (warm up weight) 6 Up Downs 9 rounds for time (Time) 3 Muscle Ups 7 Thrusters 95/65lbs Run 200m Feel: Cardio Pace: Sustain Target Score: 18-24 minutes Firebreather Score: sub 18 Extra Credit […]
WOD — November 17, 2025
CrossFit – Mon, Nov 17 General Warm-up 3 Rounds 15/10 Calorie Air Bike 50ft Bear Crawl 10 Step Ups, Unweighted Power Clean (“Power Clean 1 @ 80-90% 3 @ 75-80% 2 @ 80-85% 1 @ 85-90% 3 @ 80-85% 2 @ 85-90% 1 @ 90-95% Drop and reset reps on triples and doubles. It’s ok […]
WOD — November 15, 2025
CrossFit – Sat, Nov 15 General Warm-up On an 8:00 clock with a partner Partner 1: Row 100m (exactly!) Partner 2: Hanging L-Sit or Hollow Hold while partner rows *For every meter +/- 100 meters, the other partner owe 1 burpee (e.g. P1 rows 104 meters, P2 does 4 burpees). Switch after the penalty burpees […]