WOD
 | Sun, Nov 16 2025 |  |
| CrossFit 20251116 | Pullup Program 20211026 | Feast of Flexibility 🦃 |
CrossFit 20251116
(Calories)
WARM-UP:
200m walk
3 rounds per partner:
:40 row or bike
– One partner moves through each one of the stretches from the list while the other works.
Stretches:
1) Alternating toy soldiers, slow
2) Alternating Samson stretch
3) Alternating plank reach-throughs
WOD MOVEMENT REVIEW & WARM-UP:
Plank Hold:
1 round:
:20 plank hold from knees (hands or elbows)
:20 plank hold (hands)
:20 plank hold (elbows)
Bar hang:
1 round:
:10 passive bar hang
:10 active bar hang
:10 hollow hold
:20 active bar hang
– Practice holding a hollow body position on the final hang
PARTNER WOD SUNDAY!: AMRAP x 20mins
Rx:
STIMULUS 200-400+ calories
Max-cal on any machine
– From :00-5:00 and 10:00-15:00, the non-working partner holds a plank
– From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar
– Partners can only accumulate calories if their partner is holding or hanging
MODIFICATIONS:
Reduce the difficulty of the plank hold and pull-up bar hang
STIMULUS NOTES:
Constant movement for 20:00
Complete 200-400+ calories
The non-working partner must be holding or hanging in order for the working partner to accumulate calories
Partners may switch on the machine as much as they like
STRETCHING:
200m recovery walk
2-3 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side
| 0% |  | |  | 0% |
| 1st | 246 Rx | Coach E Sun, Nov 16, 2025 | | 2nd | 164 | Kelly Sun, Nov 16, 2025
Rosie Sun, Nov 16, 2025 | | 1st | 352 Rx | Nick Sun, Nov 16, 2025
Edouard Sun, Nov 16, 2025 | | 2nd | 246 Rx | Coach J Sun, Nov 16, 2025 |
| Edouard | 352 Rx | | | Nick | 352 Rx | | | Coach J | 246 Rx | | | Coach E | 246 Rx | | | Rosie | 164 | M | | Kelly | 164 | M |
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Pullup Program 20211026
(Check In)
Cardio/Shoulder Warmup
3 x 8 PVC Lat Pulldowns
8 Min EMOTM
- Strict Box/Bar Dips (choose number of reps which is tough but achievable for each round)
10 Min EMOTM
- Strict Pullups w/ brief hold at top (choose number which is tough but achievable)
Accessory: 4 Rounds
- 20 Sec Hollow Hold
- 20 Band Pullaparts
- 6-12 Single Arm Kneeling KB Press / side (choose number of reps based on weight of KB)
| 0% | | | | 0% |
| Coach J | Yes | | | Coach A | Yes | | | Natalie | Yes | | | Edie | Yes | | | Joe K | Yes | | | Nick | Yes | |
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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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