WOD
 | Mon, Nov 17 2025 |  |
 Coach J
Today, we have a high-skill EMOM that combines bar muscle-ups and max dumbbell snatches. Find a variation for the first minute of bar muscle-ups that you can complete in 40 seconds or less. We’ll take time practicing this movement and dialing in workout variations in the warm-up.
For the Snatch, choose a moderate dumbbell snatch load that allows you to get at least 10 reps per minute. If you can get 25 or more reps, you’ve likely gone too light.
Congratulations Kat for attaining 10 workouts! Happy Monday everyone!
|
| CrossFit 20251117 | Upperbody Strength 20251117 | Other Results | Feast of Flexibility 🦃 |
CrossFit 20251117
(Reps)
WARM-UP:
200m walk
2sets:
:30 Cobra stretch to downward dog
10 PVC overhead squat
:20-:30 bar hang
Single-arm dumbbell overhead walk, right
Single-arm dumbbell overhead walk, left
– Single-arm walk 50 ft out and back.
SKILL/STRENGTH: 3 sets:
5 single-arm DB overhead squats, right
5 single-arm DB overhead squats, left
WOD MOVEMENT REVIEW & WARM-UP:
2 sets:
2 bar muscle-ups or workout variation
6 alternating dumbbell snatches
– Light weight on round 1 and then intended workout weight on round 2
WOD: EMOTM x 15mins
Rx:
STIMULUS 50+ total snatches
Min 1: 3 bar muscle-ups
Min 2: Max-reps alternating DB snatches (50/35)
Min 3: Rest
MODIFICATIONS:
-Bar muscle-ups, modify reps first down to even just a single rep each round then movement, e.g., jumping or 5 ring rows + 5 push-ups
-DB snatches, modify weight to perform 10+ dumbbell snatches through all rounds
STIMULUS NOTES:
50+ total snatches
Bar muscle-ups in :45 or less
10+ dumbbell snatch reps/1:00
Built-in rest for some recovery, but muscle fatigue will impact later rounds
STRETCHING:
1:00 couch stretch/side
:30 child’s pose
| 0% |  | |  | 0% |
| 1st | 101 | Amelia Mon, Nov 17, 2025 | | 2nd | 96 | Kathleen Mon, Nov 17, 2025 | | 3rd | 64 | Cassy Mon, Nov 17, 2025 | | 1st | 128 | Brandon Mon, Nov 17, 2025 | | 2nd | 108 | Coach C Mon, Nov 17, 2025 |
| Brandon | 128 | MU attempts | | Coach C | 108 | Jumping BMU | | Amelia | 101 | Jumping BMU | | Kathleen | 96 | M | | Cassy | 64 | M |
|
Upperbody Strength 20251117
(Check In)
200m walk
-10 alternating samson stretch
-10 front-to-back arm swings
-10 side-to-side arm swings
-10 band pull-aparts
-10 scap push-ups
-10 PVC pass-throughs
-10 push-ups
-10 empty bar bench press
Bench Press (week 5/8):
-6 sets x 2 reps @ 80–85% (focus on bar speed)
Lift offs superset: 4 sets
-115% 1RM hold for 10 sec
-5 push ups
For Time:
3 rounds:
12 dumbbell bench press
12 box dips
12 kettlebell swings
Stretching:
-:60 pec smash
-:60 triceps stretch
-:60 child’s pose
| 0% | | | | 0% |
| Holly | Yes | 5:58 / 25# / 35# | | Joe K | Yes | 6:30 / 40# / 26# | | Derrick | Yes | | | Phil | Yes | 4:13 25/35 | | Coach J | Yes | 4:08 15/53 | | Diggity | Yes | 5:06 30/35 |
|
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 |
|
