WOD Blog
 | Fri, Nov 21 2025 |  |
| Friday 21 November 2025 | Warm Up Friday 21 November 2025 |
Friday 21 November 2025 (Rounds, Rx2, Rx3) THIS WEEKEND ▪️CS&F Comp: Sat Nov 22 - Go DCF teams! ▪️Yearly Flag Football Game: Sun Nov 23 AMRAP 22 500m Row (5 reps) 10 Power Cleans 65/95 | 45/75 | Alt 8 Push Jerk 6 Russian twist (two tap) 25/35 | 15/ 25 | alt wt 4 Box Jumps 24/30 | 20/24 | Alt
| 0% |  | |  | 0% |
| 1st | 5+1 Rx | Emily M Fri, Nov 21, 2025 | | 2nd | 4+7 Rx | Shelli G Fri, Nov 21, 2025 | | 3rd | 4+2 Rx | Léa Fri, Nov 21, 2025 | | 1st | 5+8 Rx | John B Fri, Nov 21, 2025 | | 2nd | 5+2 Rx | Scott P Fri, Nov 21, 2025 | | 3rd | 5+1 Rx | Mason M Fri, Nov 21, 2025 |
| Saba | 4+2 Rx2 | | | Seth M | 4+2 Rx | | | Nick T | 4+14 Rx | | | DeVonna | 4+5 Rx2 | | | Mauricio | 4+5 Rx3 | | | James | 4+32 Rx2 | | | Scott P | 5+2 Rx | | | Ryan S | 4+5 Rx | | | Léa | 4+2 Rx | First 24 box WOD! | | Matt A | 5 Rx | | | Shashank K | 4+1 Rx3 | | | Abhishek | 4 Rx3 | | | Kelley M | Open | scaled | | Lindsay R | Open | scaled | | Viswanath | 4+1 Rx2 | | | Avinash k | 4 Rx2 | | | Brian H | 4+4 Rx2 | 35RT | 30Box | | Shelli G | 4+7 Rx | | | Aaron | 5 Rx2 | | | Chelsea B | 4+1 | Mod: Rx w/ BOR | | Ben Bag | 5 Rx2 | 30Box | | Anthony | 4 Rx | | | John B | 5+8 Rx | | | Alice | 4+4 Rx3 | 45 | 25 | SU | | Nelson S | 4+19 Rx2 | 95 | 25 | 24in! | | Charity | 3+1 Rx3 | 55 | 15 | | Chanikya | 4+5 Rx2 | | | Shashank g | 3+28 Rx2 | | | Emily M | 5+1 Rx | Lovers quarrel settled! | | Mason M | 5+1 Rx | Lovers quarrel settled! | | Sam ra | 5+1 Rx2 | |
|
Warm Up Friday 21 November 2025 (Time) 2 Rounds: 150m Row 10 PVC Pass-Throughs 10 Air Squats 5 Inchworms + seal + DD mobility sesh options: Smash traps + forearms w barbell Overhead stretch on wall or box Side bends on rig Active capt Morgan stretch Barbell Prep (Power Clean + Push Jerk) 2 Rounds: 5 Deadlift + Shrug 5 Hang Power Clean 5 Front Rack Strict Press 5 Push Press 3 Push Jerks Then: 3–5 Light Power Cleans + 3 Push Jerks building to workout weight 2 Rounds: 10 Russian Twists 6 Box Step-Ups 3 Small Box Jumps > high box jumps Prime for the Workout 1 Round: 100m Row 3 Power Cleans 2 Push Jerks 4 Russian Twist 2 Box Jumps (workout height)
| 0% |  | |  | 0% |
|