WOD Blog
 | Tue, Nov 25 2025 |  |
 | Happy Birthday: David G & Jesse |
| Tuesday 25 November 2025 | Warm up 25 Nov 2025 |
Tuesday 25 November 2025 (Time, Rx2) 3 rounds (smooth and steady): 400m Run (raining 500m row or 2:00 of step-ups) 10 front rack lunges (empty bar) 15 GHD sit-ups (20 SL sit-ups) 20 Hip Extensions 30 plank hold Shoulder taps. Rest 1:00 between rounds.
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| 1st | 15:05 Rx | Lindsay R Tue, Nov 25, 2025 | | 2nd | 16:40 Rx | Lauren B Tue, Nov 25, 2025 | | 3rd | 16:50 Rx | Emily M Tue, Nov 25, 2025 | | 1st | 14:11 Rx | Christian L Tue, Nov 25, 2025 | | 2nd | 14:49 Rx | Jesus Tue, Nov 25, 2025 | | 3rd | 15:13 Rx | Scott P Tue, Nov 25, 2025 |
| Saba | 18:19 Rx | | | Whitney | 17:22 Rx | | | Mauricio | 17:58 Rx2 | | | Scott P | 15:13 Rx | | | Lauren B | 16:40 Rx | | | Jesus | 14:49 Rx | | | Prathap | 16:40 Rx2 | | | Abhishek | 18:08 Rx2 | | | Ryan S | 14:35 Rx | | | Lisa K | 17:35 Rx | | | Vishnuvardhan | 17:30 Rx2 | | | Matt A | 15:51 Rx | | | Seth M | :) | Mod | | Erin B | 17:05 Rx2 | | | Lindsay R | 15:05 Rx | | | Nichole | 14:18 Rx2 | | | Dawn T | 17:13 Rx | | | Kelley M | 15:06 | Mod | | Johana | 18:49 Rx2 | | | Tim G | 17:23 Rx | | | Shashank K | 16:14 Rx2 | | | Maddox | 15:59 Rx2 | | | Nelson S | 19:46 Rx | | | Noah Ma | 17:16 Rx | | | Leslie S | 20:00 Rx | | | Shelli G | 19:23 Rx | | | Vinod | 17:02 Rx2 | | | Kenia | 17:13 Rx | | | Gabrielle | 18:54 Rx | | | Noemi | 17:16 Rx | | | Justin B | 17:02 Rx2 | | | Lynn B | 16:42 Rx2 | | | Elijah | 15:44 Rx | | | Emily M | 16:50 Rx | | | Sarah W | 18:07 Rx2 | GHD and SL sit up | | DeVonna | 18:56 Rx | | | Christian L | 14:11 Rx | | | Joe W | 22:21 Rx2 | | | Aaron | 18:33 Rx | | | Cody P | 17:12 Rx | |
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Warm up 25 Nov 2025 (Time) 3-5 min foam roll 100m run / 250m row 8 twisted cross 8 Spider-Man 8 Superman holds 8 :05 sec hollow holds 6 inch worm seal to down dog 10 bird dogs 10 forward stepping lunges 100m run / 250m row Banded leg stretches Child pose stretch :20 sec plank hold w/ shoulder taps Set up GHD 5 1/2 GHD sit ups 5 GHD sit ups 8 hip extensions 10 barbell front rack lunges WOD
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