WOD

Mon, Nov 3 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party

Coach J

Heavy Day Today!!! 💪

Today we retest our 5RM Back Squat. This is a recurring benchmark to test overall strength. We last tested this on Aug 13, so look back and compare your previous weight. The goal, if you're feeling it, is to increase your overall weight from your previous high. We'll close out with a fun 1 minute challenge at the end to push your overall work capacity and muscular endurance. 😅

For the Back Squat, we're looking for 5 sets of 5 reps at above 70% of your 1RM. Increase weight as you feel comfortable and technique allows. Are you up for it???

Congratulations to Cassy for winning our October Whoop Giveaway! ✌️
And check out our November Flexibility Challenge...

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (5 days ago)

CrossFit 20251103

5RM Back Squat

Upperbody strength 20251103

Feast of Flexibility 🦃

CrossFit 20251103

(No Results Tracked)
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
3 sets:
:30 on any machine
10 Spiderman lunges
10 alternating Cossack squats
5 goblet squats
5 paused goblet squats (:03 pause at the bottom)

WOD MOVEMENT REVIEW & WARM-UP:
3 sets:
5 back squats
– Rest 1:00-2:00 between lifts
– Start light and build to working weight

HEAVY DAY! WOD: For load:
Back squat
5-5-5-5-5

– Rest about 3:00 between sets

MODIFICATIONS:
-Scale load relative to each individual athlete

STIMULUS NOTES:
All sets at 70%+ or 1-rep max
Perform straight sets across OR add load, but no more than 10 lb at a time

FINISHER & STRETCHING:
AMRAP x 1min:
Max reps back squat
– Use 80% of today’s heaviest set for 5 reps
– Bar stays on the athlete’s back for the full minute

2 sets:
:30 child’s pose
:15-:30 Samson stretch/leg

Planned: Mon,Nov3,2025 Thu,Oct16,2025