WOD Blog
 | Thu, Nov 13 2025 |  |
| Thursday 13 November 2025 | Warm Up Thursday November 13 2025 |
Thursday 13 November 2025 (Rounds, Rx2, Rx3) 🗓️NEXT WEEK🗓️ ▪️CS&F Comp: Sat Nov 22 - Go DCF teams! ▪️Yearly Flag Football Game: Sun Nov 23 🏋️♀️WOD🏋️♂️ 3 Rounds: TC15 A1. 4/4 2xDB Bulgarian Split Squat A2. 4/4 2xDB Front Rack Forward Lunges -Rest 1:00- B1. 4 Strict HSPU B2. 10 Hip Extensions 16 AMRAP 9 Hang Power Snatch 65/95 | 45/75 | 15/45 9 Overhead Squats 250m Row
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| 1st | 5 Rx | Samantha Bu Thu, Nov 13, 2025 | | 2nd | 6 Rx2 | Saba Thu, Nov 13, 2025 | | 3rd | 4+20 Rx2 | Whitney Thu, Nov 13, 2025 | | 1st | 7+148 Rx | Justin B Thu, Nov 13, 2025 | | 2nd | 6+15 Rx | Luke Sy Thu, Nov 13, 2025 | | 3rd | 6 + 14 Rx | Jacob Br Thu, Nov 13, 2025 |
| Jacob Br | 6 + 14 Rx | | | Saba | 6 Rx2 | | | Nelson S | 5 + 143 Rx3 | | | Mauricio | 5 + 7 Rx3 | 65lb | | James | :) Rx2 | Bike sesh | | Prathap | 5 Rx2 | | | Ryan S | 4+ 9 Rx2 | | | apurva s | 5+5 Rx3 | | | Matt A | 5+102 Rx | | | Vishnuvardhan | 5+18 Rx3 | | | Erin B | 5+178 Rx3 | | | Joanne | 5 | Scaled | | Abhishek | 4 | MOD | | Viswanath | 5+2 Rx2 | | | Chelsea B | 6+58 Rx3 | | | Shelli G | 5+206 Rx3 | 35# | | Ben Bag | 6+9 Rx3 | | | Anthony | 3+55 Rx | | | Luke Sy | 6+15 Rx | | | Samantha Bu | 5 Rx | | | Kenia | 5+20 Rx3 | | | Noemi | 5+386 Rx3 | | | Angel | 6+137 Rx2 | | | John B | 6+9 | Mod: 95# | OHWL | | Justin B | 7+148 Rx | | | Noah Ma | 6+11 Rx | | | Vinod | 5+238 Rx3 | | | Lisa K | 4+176 Rx3 | | | Charles S | 5 Rx | | | Whitney | 4+20 Rx2 | | | Aaron | 4+11 Rx | | | Emily M | :) | scaled | | Sarah B | 4 Rx2 | | | Joe W | 3+9 | scaled | | Matthew Wo | 5+18 Rx | |
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Warm Up Thursday November 13 2025 (No Results Tracked) 2:00 foam roll 10 eccentric frog 10 puppy dog pulses on bench 10 warrior squats Warm up 2:00 min row easy 20 alt leg swings (10/side) 10 PVC pass-throughs 10 PVC good mornings 1:00 row, moderate 10 lunge + twist steps 12 banded glute bridges 10/10 banded lateral steps 0:30 row, fast 6 inch worm 10 air squats 10 barbell strict press Movement prep 5 snatch deadlift 5 snatch pull 5 muscle snatch 5 power snatch 5 ohs Accessory work
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