WOD
 | Thu, Nov 20 2025 |  |
 Coach B
We definitely have a fun one for ya today! A 10:00 AMRAP with power cleans and double-unders (that increase 10 reps every round!). We're looking for you to choose a power clean weight that allows you to perform touch-and-go reps when you are fresh and then switch to quick singles as you get tired. This is a fast & furious WOD today so be sure to choose a jump rope variation that keeps you moving! 💪🏻
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| CrossFit 20251120 | Squat Class 2025 1120 | Front Squat Max | Feast of Flexibility 🦃 |
CrossFit 20251120
(Reps)
WARM-UP:
200m walk
10 alternating Spiderman stretches
10 alternating shoo the turtles
10 alternating standing quad stretches
10 calf raises
:20 single-unders
20 plank shoulder taps
20 mountain climbers
200m jog (conversation pace)
:20 single-single-doubles
5 inchworms
10 good morning + vertical jumps
:20 double-unders
200m jog
SKILL/STRENGTH:
5 sets:
1 high hang power clean
1 hang power clean
1 below the knee power clean
WOD: AMRAP x 10mins
Rx:
STIMULUS 5+ rounds
3 power cleans (155/105)
20 double-unders
– Add 10 double-unders each round
MODIFICATIONS:
-Power cleans, modify weight to moderate
-DU's, modify movement, e.g., timed attempts, adding 20 seconds each round or single-unders
STIMULUS NOTES:
5+ rounds
Touch-and-go power cleans to start; moderate loading
First set of double-unders unbroken; 20+ reps at a time from there
STRETCHING:
200m walk
1:00 hamstring stretch/leg
1:00 forearm stretch/arm
| 0% |  | |  | 0% |
| 1st | 10 | Natalie Thu, Nov 20, 2025 | | 2nd | 9.03 | Kelly Thu, Nov 20, 2025 | | 3rd | 5 | Kathleen Thu, Nov 20, 2025 | | 1st | 6.3 Rx | Kyle Thu, Nov 20, 2025 | | 2nd | 9.17 | Brandon Thu, Nov 20, 2025 | | 3rd | 8 | Edouard Thu, Nov 20, 2025 |
| Kyle | 6.3 Rx | | | Natalie | 10 | M | | Brandon | 9.17 | Singles | | Kelly | 9.03 | M | | Edouard | 8 | M | | Kathleen | 5 | M |
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Squat Class 2025 1120
(Weight)
Warmup: 200m walk
Mobility: 1 min each
-ankle stretch
-psoas/hip flexor stretch
-Thoracic extension over foam roll
-front rack opener (banded)
-15 glute bridges
-10 goblet squats
-20 plank shoulder taps
Barbell warmup: 2 rounds
- 5 front squats
- 5 tempo front squats (3 sec down)
- 5 pause front squats (2 sec)
Strength: 1-rep Front Squat
-5 @ 40%
-3 @ 55%
-2 @ 65%
-2 @ 75%
-1 @ 82-85%
-1 @ 90%
-1 @ 95%
-3 attempts at 100+%
*rest 2-3 minutes when light
*rest 3-4 minutes when heavier
Cool down: 1 min each
-couch stretch
- child’s pose
- banded lat stretch
| 0% | | | | 0% |
| Brandon | 285 Rx | | | Joe S | 225 Rx | | | Coach J | 175 Rx | | | Coach E | 170 Rx | | | Robert | 135 Rx | |
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Front Squat Max
(Weight,  Squats)
Find your 1 rep Max Front squat
| 0% | | | | 0% |
Planned: Thu,Nov20,2025 Thu,Jun12,2025 Thu,Jul25,2024 Tue,Jul25,2023 Sat,Jul8,2023 Sat,Jan28,2023 Sat,Nov26,2022 Thu,Sep1,2022 Mon,Jul11,2022 Tue,Apr12,2022 Thu,Jul22,2021 Mon,Dec14,2020| 1st | 175 Rx | Erandi Thu, Jun 12, 2025
Coach E Thu, Jul 25, 2024 | | 2nd | 165 Rx | Coach A Sat, Jul 8, 2023 | | 3rd | 137 Rx | Coach B Thu, Nov 19, 2020 | | 1st | 315 Rx | Coach C Thu, Jun 12, 2025 | | 2nd | 295 Rx | Nick Thu, Feb 5, 2026 | | 3rd | 285 Rx | Brandon Thu, Nov 20, 2025 |
| Brandon | 285 Rx | 3rd | | Joe S | 225 Rx | | | Coach J | 175 Rx | | | Coach E | 170 Rx | | | Robert | 135 Rx | 12th |
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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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