WOD
 | Sun, Nov 2 2025 |  |
| CrossFit 20251102 | Pullup Program 20211005 | Feast of Flexibility 🦃 |
CrossFit 20251102
(Rounds)
Welcome to November! This month, we’ll focus on pressing. Expect to see workouts that include the many ways we can press in a workout.
WARM-UP:
200m walk
On a 6:00 clock:
Partner A: Rows to 100m
For every meter Partner A rows under or over 100m, they must perform 1x that many reps of a sit-up + an air squat
Partner B: As soon as Partner A gets off the rower, Partner B starts on their own 100m row
– The team that completes the most 100-meter intervals wins
WOD MOVEMENT REVIEW & WARM-UP:
Front squat
3 sets:
1 squat clean
3 front squats
– Build up to working weight
WOD: AMRAP x 20mins
Rx:
STIMULUS 3-6+ rounds
500/400-m row
30 AbMat sit-ups
10 front squats (185/125)
MODIFICATIONS:
-Row, modify distance to complete in 2:15 or faster
-Sit-ups, modify reps to complete in 1:30 or faster
-Front squats, modify weight to moderate-to-heavy and to complete in 1-2 sets
STIMULUS NOTES:
3-6+ rounds
Row in 2:15 or faster
Sit-ups in 1:30 or faster
Moderate-to-heavy loading; squats in 1-2 sets
COOL-DOWN & STRETCHING:
Every 2:00 for 5 sets:
2 tempo front squats
– :03 down, :02 second hold, :01 up
– Focus on technique over loading
2 sets:
:30 cobra stretch
:30 foam roll quads
| 0% |  | |  | 0% |
| 1st | 4.16 | Coach E Sun, Nov 2, 2025 | | 2nd | 4.09 | Kelly Sun, Nov 2, 2025
Coach B Sun, Nov 2, 2025 | | 3rd | 4.03 | Rosie Sun, Nov 2, 2025 | | 1st | 5 | Nick Sun, Nov 2, 2025 | | 2nd | 4.02 | Edouard Sun, Nov 2, 2025 | | 3rd | 3.25 | Matt Sun, Nov 2, 2025 |
| Nick | 5 | 135# | | Coach E | 4.16 | 85# | | Coach B | 4.09 | 55# | | Kelly | 4.09 | M | | Rosie | 4.03 | M | | Edouard | 4.02 | 115# | | Matt | 3.25 | 115# |
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Pullup Program 20211005
(Check In)
5 min Cardio/Shoulder warmup
2 Rounds
- 10 Pushup to Down Dog
- 10 Flat Back Overhead Reach
- 10 Prone I's
2 x 5 Very Easy Strict Pullups
EMOTM x 8
- 1 or 2 Bar MU Negatives
Strength: 5 Rounds
- 5 Barbell Push Press (build to heavy)
- 12 Pause Band Rows
Closer: 5 Rounds
- 30 sec Seated Leg Lifts
- 10 Seated BTN Pullups
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Feast of Flexibility 🦃
Nov 1, 2025 - Nov 30, 2025 (30 Days) 
Happy November Athletes! This month we are focusing on gratitude, movement and fun - all “thankfully simple.”
Your challenge this month is to do 10 minutes of stretching everyday. This can be all at once or accumulated throughout the day.
Focus on whatever areas you like or if there’s time after class we can do a GoWOD together.
Have fun this month! 💪🏽
| Coach B | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Brandon | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Nicole | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach E | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach J | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach A | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Cassy | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Erandi | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Jose B | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 |
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