WOD Blog
 | Fri, Nov 7 2025 |  |
 | Happy Birthday: William K |
 | Gymversary: Shelli G(6) |
| Friday 7 November 2025 | Warm Up Friday 7 November 2025 |
Friday 7 November 2025 (Time, Rx2, Rx3) 3 rounds of : TC 12 A1. 10 Double FC Step-Ups @20in B1. 5/5 Tempo DB BOR (X.3.2.1) C1. 10 Tempo Barbell Hip Thrust (X.3.2.1) 6 Rounds For Time: TC 20 250m Row 15 Gob Squats 35/53 | 26/35 | 18/26 5 Sand Bag Over Shoulder 70/100 | 50/70 | 30/50
| 0% |  | |  | 0% |
| 1st | 15:02 Rx | Kelley M Fri, Nov 7, 2025 | | 2nd | 17:28 Rx | Samantha Bu Fri, Nov 7, 2025 | | 3rd | 18:42 Rx | Léa Fri, Nov 7, 2025 | | 1st | 11:42 Rx | John B Fri, Nov 7, 2025 | | 2nd | 12:51 Rx | Christian L Fri, Nov 7, 2025 | | 3rd | 12:59 Rx | Jacob Br Fri, Nov 7, 2025 |
| Whitney | 15:13 Rx2 | | | Jacob Br | 12:59 Rx | | | Saba | 18:10 Rx2 | | | DeVonna | 16:55 Rx3 | | | Samantha Bu | 17:28 Rx | | | Mauricio | 16:25 Rx3 | | | Scott P | 15:47 Rx | | | Ryan S | 20:00 Rx | 5+250 | | Prathap | 29:45 Rx2 | | | Steven T | 20:00 Rx3 | | | Matt A | 14:53 Rx | | | Lindsay R | 15:16 Rx3 | | | Kelley M | 15:02 Rx | | | Erin B | 16:20 Rx3 | | | Shashank K | 17:28 Rx3 | | | Abhishek | 19:30 Rx3 | | | Emily M | 17:02 Rx2 | | | Vishnuvardhan | 16:18 Rx3 | | | Christian L | 12:51 Rx | | | Misty T | 20:00 Rx3 | | | Gabrielle | 18:49 Rx2 | | | Léa | 18:42 Rx | | | Viswanath | 16:02 Rx2 | | | Lahari | 20:00 Rx3 | 5+56 | | Jessica Bel | 16:06 Rx2 | | | Ben Bag | 16:15 Rx2 | | | Chelsea B | 19:40 Rx2 | | | Shelli G | 18:13 Rx2 | | | Leslie S | 19:03 Rx3 | | | Aaron | 15:16 Rx2 | | | Joanne | 19:00 Rx3 | | | John B | 11:42 Rx | | | Lisa K | 17:52 Rx2 | | | Nelson S | 17:52 Rx | | | Charity | 19:09 Rx3 | 50# SB! | | Sam ra | 14:30 Rx2 | | | Avinash k | 15:50 Rx2 | |
|
Warm Up Friday 7 November 2025 (Time) 2 Rounds 200m Row 10 Air Squats 10 Alternating Step-Ups (bodyweight) 5/5 DB RDLs (light) 10 Glute Bridges 10 Lunge + Twist 10 Cossack Squats 10 Cat–Cows 10 Scap Push-Ups 2 Rounds: 8 DB Step-Ups (light/moderate) 8 DB Bent Over Rows (controlled tempo, no pause) 8 Hip Thrusts (with 2-sec squeeze at top) 5 Sand bag cleans A.B.C work Primer: 150m Row (steady pace) 8 Goblet Squats (moderate weight) 3 Sandbag Over Shoulder (work to workout weight)
| 0% |  | |  | 0% |
|