WOD Blog
 | Mon, Nov 24 2025 |  |
 | Happy Birthday: Alice |
| Monday 24 November | Warm up Monday Nov 24 2025 |
Monday 24 November (Time, Rx2, Rx3) DELOAD WEEK For time: 2k Row 60 KBS (26/35 | 18/26) 60 Air squats to a WB 60 Box jumps 100 Cal Bike / Step ups Partition as needed.
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| 1st | 26:02 Rx | Kelley M Mon, Nov 24, 2025 | | 2nd | 28:28 Rx | Nichole Mon, Nov 24, 2025 | | 3rd | 28:54 Rx | Lindsay R Mon, Nov 24, 2025 | | 1st | 22:40 Rx | Justin B Mon, Nov 24, 2025 | | 2nd | 24:27 Rx | Matthew Wo Mon, Nov 24, 2025 | | 3rd | 25:09 Rx | Matt A Mon, Nov 24, 2025 |
| DeVonna | 30:00 Rx3 | scaled | | Nelson S | 30:00 Rx2 | scaled | | Cody P | 30:00 Rx3 | scaled | | Luke Sy | 26:48 Rx | | | Mauricio | 28:41 Rx2 | | | Scott P | 26:30 Rx | | | Samantha Bu | 30:00 Rx | -30cal | | Lauren B | 30:00 Rx | -60cal | | Nichole | 28:28 Rx | | | Matt A | 25:09 Rx | | | Kelley M | 26:02 Rx | | | Johana | 30 Rx2 | | | Vishnuvardhan | 29:38 Rx3 | | | Abhishek | 30 Rx2 | | | Lindsay R | 28:54 Rx | | | Viswanath | 30 Rx3 | | | Shashank K | 30 Rx2 | | | Erin B | 30 Rx2 | -13 cal and 750 meters | | Vinod | 30:00 Rx3 | -40 cal | | Anthony | 30:00 Rx | -8 cal | | Rees | 30 Rx3 | Step ups | | Justin B | 22:40 Rx | | | Alice | 30 Rx3 | Step ups | | John B | 26:11 Rx | | | Tim G | 26:49 Rx | | | Elijah | 30:00 Rx | | | Lynn B | 30:00 Rx3 | 18” box | | Matthew Wo | 24:27 Rx | | | Mason M | 25:44 Rx | | | Emily M | 30:00 Rx | -11 cal bike | | Sarah W | 30:00 Rx | | | Sarah B | 30:00 Rx | | | Whitney | 30:00 Rx | 9 cals away | | Shashank g | 30:00 | Step ups | | Joe W | 28:46 | 3/4 done | | Aaron | 28:58 Rx | | | Rhonda D | 30:00 | Step ups | | Jesus | 26:45 Rx | |
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Warm up Monday Nov 24 2025 (Time) 1 min bike or row 10 PVC pass throughs 10 PVC figure eights 10 leg swings 10 good mornings Mobility: T spine twists with foam roller 2 worlds greatest stretch per side 30 sec couch stretch per leg 10 glute bridges (slow and controlled) 2 rounds: :30 sec bike or row 10 air squats 10 Russian kbs —> 10 kbs 10 box step ups —> 5 box jumps 10 PVC pass-throughs 10 T-spine extensions over a foam roller 10 Scap circles 2 World’s Greatest Stretch 10 Ankle rocks 30/30 Couch stretch 10 Glute bridges 10 Good mornings (PVC) 10 Dead bugs 10 Cat Cow 2 Rounds: • :30 light row or bike • 10 air squats • 10 super man • 10 box step-overs (low box) • 6 burpees Row Prep (90 sec) • 30 sec easy • 30 sec moderate • 30 sec with strong leg drive + long pulls • 10 Russian swings • 10 full swings • 10 tempo squats to the wall ball • 6 low box jumps (focus on soft landing)
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