WOD
 | Sat, Nov 8 2025 |  |
| Barbell Strength 20251108 | Muscle up class 2025 1108 | Feast of Flexibility 🦃 |
Barbell Strength 20251108
(Time)
200m walk
-10 alternating samson stretch
-10 front-to-back leg swings
-10 side-to-side leg swings
-10 kang squats
-10 alternating cossack squats
-10 air squats
-10 PVC pass-throughs
-10 PVC around the worlds
-15 front rack pulses
-10 PVC strict press
Empty barbell warm-up:
-5 RDLs
-5 clean pulls
-5 front squats
-5 power cleans
Clean:
-5 sets x 2 reps @ 80%
Complimentary Strength (Front Rack Lunge):
-3 sets x 10 steps (135/95)
WOD:
For Time:
30-20-10
Gakk Squats (35/25)
Hang Power Cleans (95/65)
Stretching:
-:60 Pigeon stretch
-:60 Couch stretch
-:60 Figure 4 glute stretch
| 0% |  | |  | 0% |
| 1st | 12:00 Rx | Coach E Sat, Nov 8, 2025 | | 2nd | 13:08 Rx | Nicole Sat, Nov 8, 2025 | | 3rd | 14:50 | Amelia Sat, Nov 8, 2025 | | 1st | 10:30 Rx | Brandon Sat, Nov 8, 2025 | | 2nd | 12:11 | Derrick Sat, Nov 8, 2025 | | 3rd | 13:02 | Jose B Sat, Nov 8, 2025 |
| Brandon | 10:30 Rx | 45 plate + lifters | | Coach E | 12:00 Rx | | | Nicole | 13:08 Rx | | | Derrick | 12:11 | M | | Jose B | 13:02 | M | | Amelia | 14:50 | M | | Robert | 16:15 | M |
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Muscle up class 2025 1108
(Check In)
Warmup: 200m walk
3 sets:
- 20s false grip hang
- 5 strict dips
6-8 unassisted muscle up attempts
4x3 strict transition drills
2x30s ring support hold
2 rounds:
-10 Kip swings
-5 explosive pull-ups
-5 dips
6x1 max height bar pullup
5x3 bar dips
4x8 hollow to arch swings
2x15 banded straight arm pulldowns
| 0% | | | | 0% |
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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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