WOD
 | Mon, Nov 24 2025 |  |
 Coach J
Today is a fast-paced couplet that will challenge your leg and grip strength - a 12 min AMRAP of DB Walking Lunges and Legless Rope Climbs.
After the workout we'll do some DB skill work with Windmills and TGU's ;)
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| CrossFit 20251124 | Upperbody Strength 20251124 | Feast of Flexibility 🦃 |
CrossFit 20251124
(Rounds)
WARM-UP:
200m walk
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
10 unweighted good mornings
20 walking lunge steps
:30 up-downs
WOD MOVEMENT REVIEW & WARM-UP:
Walking lunges & Rope climbs
3 sets:
6 dumbbell front-rack walking lunges
– Build in weight across sets until you get to your workout weight
WOD: AMRAP x 12mins
Rx:
STIMULUS 5+ rounds
20 DB front-rack walking lunges (50/35)
2 legless rope climbs
– Use two dumbbells
MODIFICATIONS:
-Walking lunges, modify weight then distance to complete in 1:15
-Rope climbs, modify height and reps, then movement, e.g., use legs, half rope climbs, or rope lowers
STIMULUS NOTES:
5+ rounds
Lunges in 1:15, moderate loading
Rope climbs in less than 1:00
STRETCHING:
EMOTM x 6mins:
Min 1: 4 dumbbell windmills/arm
Min 2: 2 dumbbell Turkish get-ups/arm
– Build in load, but only as quality mechanics allow
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
| 0% |  | |  | 0% |
| 1st | 5.20 | Chloe Mon, Nov 24, 2025 | | 2nd | 5.0 | Kathleen Mon, Nov 24, 2025 | | 1st | 5.3 | Josh Mon, Nov 24, 2025 | | 2nd | 5.18 | Derrick Mon, Nov 24, 2025 | | 3rd | 5.15 | Jose B Mon, Nov 24, 2025 |
| Cassy | 6.0 | M, 25# | | Josh | 5.3 | M | | Chloe | 5.20 | M | | Derrick | 5.18 | M | | Jose B | 5.15 | M | | Brandon | 5.08 | M | | Aaron D | 5.01 | M | | Kathleen | 5.0 | M | | Coach C | 5.0 | M |
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Upperbody Strength 20251124
(Rounds)
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 6/8):
-3 sets x 3 reps @ 85–90%
-2 sets x 2 reps @ 90–92%
Tempo Dumbbell Bench Press:
-4 sets x 8 reps (3-sec lower)
10-Min AMRAP:
10 dumbbell snatches (alt)
10 hand-release push-ups
2 wall walks
Stretching:
-:60 pec stretch
-:60 lat stretch
-:60 child’s pose
| 0% | | | | 0% |
| 1st | 6.10 | Erandi A Mon, Nov 24, 2025 | | 2nd | 5.15 | Amelia Mon, Nov 24, 2025 | | 3rd | 4.20 | Holly Mon, Nov 24, 2025 | | 1st | 5.11 | Jose B Mon, Nov 24, 2025 | | 2nd | 5.10 | Derrick Mon, Nov 24, 2025 | | 3rd | 4.21 | Phil Mon, Nov 24, 2025 |
| Erandi A | 6.10 | 20 | | Amelia | 5.15 | 25 | | Jose B | 5.11 | 30 | | Derrick | 5.10 | 30 | | Phil | 4.21 | 20 | | Holly | 4.20 | 25# partial wall walks | | Robert | 3.21 | 20# partial wall walks | | Brice | 3.10 | 10 | | Joe K | DNS | Shoulder PT |
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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 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 | | 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 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 | | 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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