WOD Blog
 | Sat, Nov 15 2025 |  |
 | Gymversary: Sarah W(1) |
| Saturday 15 November 2025 | Saturday 15 November 2025 Warm-up | Saturday 15 November 2025 1RM CJ |
Saturday 15 November 2025 (Reps, Rx2, Rx3) 🗓️NEXT WEEK🗓️ ▪️2nd round apparel order until Nov 20 ▪️CS&F Comp: Sat Nov 22 - Go DCF teams! ▪️Yearly Flag Football Game: Sun Nov 23 🏋️♂️WOD🏋️♀️ EVENT 3 of CS&F Thanksgiving Throwdown Come support our DCF teams on Nov 22! Teams of 3 RX Barbell Weight: 125/185 Rx2: 95/135 Rx3: 65/95 PART 🅰️ 0:00-12:00 ➡️0:00–4:00: AMRAP of... 8 Deadlifts (one athlete) 8 Synchro Bar Over Burpees (two athletes) -directly into- ➡️4:00–8:00: AMRAP of... 8 Hang Cleans (one athlete) 8 Synchro Bar Over Burpees (two athletes) -directly into- ➡️8:00–12:00: AMRAP of... 8 Shoulder to Overhead (one athlete) 8 Synchro Bar Over Burpees (two athletes) PART 🅱️ 12:00-20:00 Each teammate establishes a 1RM Clean & Jerk
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| 1st | 200 Rx2 | Samantha Bu Sat, Nov 15, 2025 | | 2nd | 128 Rx2 | Dawn T Sat, Nov 15, 2025 | | 3rd | 72 Rx3 | Johana Sat, Nov 15, 2025 | | 1st | 200 Rx | Matthew Wo Sat, Nov 15, 2025 Luke Sy Sat, Nov 15, 2025 Jacob Br Sat, Nov 15, 2025 | | 2nd | 216 Rx2 | Nelson S Sat, Nov 15, 2025 | | 3rd | 128 Rx2 | Tim G Sat, Nov 15, 2025 Nick T Sat, Nov 15, 2025 |
| Samantha Bu | 200 Rx2 | ? 🙃 | | Jacob Br | 200 Rx | ? 🙃 | | Dawn T | 128 Rx2 | | | Luke Sy | 200 Rx | ? 🙃 | | Nick T | 128 Rx2 | | | Matthew Wo | 200 Rx | ? 🙃 | | Tim G | 128 Rx2 | | | Nelson S | 216 Rx2 | Solo | | Johana | 72 Rx3 | Solo |
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Saturday 15 November 2025 Warm-up (No Results Tracked) GENERAL 20 jumping jacks 10 PVC pass-throughs 10 PVC leg swings 8 PVC good mornings 8 PVC toe touches 20 MORE jumping jacks 5 post squats w/ ankle rocks 8 Cossack squats 10 Shoulder blade circles (5fwd/5bwd) 6 inchworm>push-up>seal>down dog>inch>bootstrapper MOBILITY 4:00 your choice stretchy time Suggestions: banded legs banded shoulders wrist circles wall hips calf stretch BAR 5 deadlifts 5 high pulls 5 hang muscle cleans 5 front squats 5 hang power cleans > full cleans 5 strict press 5 push press 5 push jerk -bar down- split jerk breakdown > split jerks -load bar- BURPEE PRACTICE Synchro burpee over bar Bathroom, whiteboard, water, strategy talk
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Saturday 15 November 2025 1RM CJ (Weight) Minutes 12:00-20:00 Each member of your team establishes a 1RM Clean and Jerk.
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| 1st | 150 Rx | Samantha Bu Sat, Nov 15, 2025 | | 2nd | 135 Rx | Dawn T Sat, Nov 15, 2025 | | 3rd | 65 Rx | Johana Sat, Nov 15, 2025 | | 1st | 275 Rx | Matthew Wo Sat, Nov 15, 2025 | | 2nd | 265 Rx | Luke Sy Sat, Nov 15, 2025 | | 3rd | 235 Rx | Jacob Br Sat, Nov 15, 2025 |
| Samantha Bu | 150 Rx | | | Jacob Br | 235 Rx | | | Dawn T | 135 Rx | | | Luke Sy | 265 Rx | | | Nick T | 155 Rx | | | Matthew Wo | 275 Rx | | | Tim G | 175 Rx | | | Nelson S | 185 Rx | | | Johana | 65 Rx | |
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