WOD Blog
 | Thu, Nov 20 2025 |  |
| Thursday 20 November 2025 | Warm Up Thursday November 20 2025 |
Thursday 20 November 2025 (Rounds, Rx2, Rx3) 3 Rounds NFT: 10 Light Single DB Overhead Lunge 10 2x DB Back Fly 10 Hip Extension w/ pause at top AMRAP 20 10 Front Squats @ 40% 1RM 10 T2B | T2T | Knee Raises 200m run (2 reps) 10 Box Step-Overs 20in 25/35 | 10/15 | BW 10 Ring Dips | Push-Ups | EPU
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| 1st | 4+22 Rx2 | Noemi Thu, Nov 20, 2025 Saba Thu, Nov 20, 2025 | | 2nd | 4 + 21 Rx2 | Lisa K Thu, Nov 20, 2025 | | 3rd | 4+10 Rx2 | Shelli G Thu, Nov 20, 2025 | | 1st | 5+22 Rx | Justin B Thu, Nov 20, 2025 | | 2nd | 5+16 Rx | Matt A Thu, Nov 20, 2025 | | 3rd | 4+25 Rx | Noah Ma Thu, Nov 20, 2025 |
| Jacob Br | 5 + 32 Rx3 | | | Saba | 4 + 22 Rx2 | | | DeVonna | 4 Rx3 | | | Nelson S | 4 Rx3 | | | Jack Y | 4 + 18 Rx2 | | | Lisa K | 4 + 21 Rx2 | | | Seth M | 4 Rx | | | Mauricio | 4 + 32 Rx3 | | | Scott P | 4 + 13 Rx2 | Banded ring dips TTB | | James †| 4 + 13 Rx2 | | | Matt A | 5+16 Rx | | | Vishnuvardhan | 4+20 Rx2 | | | Erin B | 4+4 Rx2 | | | Chelsea B | 3+40 Rx2 | Banded | | Anthony | 3+4 Rx2 | | | Shelli G | 4+10 Rx2 | Banded | | Ben Bag | 3+22 Rx2 | | | Justin B | 5+22 Rx | | | Rees | 4+14 Rx2 | | | Shashank K | 4+21 Rx3 | | | Noemi | 4+22 Rx2 | | | Kenia | 5 Rx3 | | | Gabrielle | 4+19 Rx3 | | | Noah Ma | 4+25 Rx | | | Lynn B | 5+10 Rx3 | | | Chanikya | 4 Rx3 | | | Alice | 4+21 Rx3 | | | Mason M | 4 Rx | 4 more than I planned on! |
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Warm Up Thursday November 20 2025 (No Results Tracked) Activation :45/:45 calf stretch on rig :45/:45 pigeon on box 10 leg swings 10 scoops 10 high knees 10 over the fence 10 butt kickers Warm up 100m run 10 air squats 10 glute bridges 8 ring rows 100m run 0:20 hollow hold 10 scap pulls 10 pvc pass-throughs 100m run 10 twisted cross 10 box step overs :10 top dip ring hold :05 bottom dip ring hold 100m run Movement prep 5 kipping knee raises 5 toes to toes 5 toes to bar 5 toe assisted ring dip 5 ring dips 3 clean deadlift 3 clean high pull 3 muscle clean 3 tempo front squat 3 paused front squat 3 front squat Review accessory work movements
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