WOD Blog
 | Fri, Oct 31 2025 |  |
 | Happy Birthday: Camden Zirki |
| WEIGHTLIFTING 10-31-25 | METCON 10-31-25 | WARM UP 10-31-25 |
WEIGHTLIFTING 10-31-25
(Weight)
22ish Minutes
A1. Bench Press-10-10-10-10
A2. Barbell Row-12-12-12-12 (supinated)
Start bench light around 50-60% of max and build as tolerated. Aim to build on barbell row as form allows.
| 1st | 145 Rx | Taeja Fri, Oct 31, 2025 | | 2nd | 110 Rx | Cherise Fri, Oct 31, 2025 | | 3rd | 105 Rx | Ginay Fri, Oct 31, 2025 | | 1st | 225 Rx | Bj Fri, Oct 31, 2025 | | 2nd | 205 Rx | Diogo S Fri, Oct 31, 2025 | | 3rd | 175 Rx | Hayden P Fri, Oct 31, 2025 |
| Diogo S | 205 Rx | 145 | | Lily M | 75 Rx | | | Sofia | 60 Rx | 50lb row | | Cherise | 110 Rx | | | Ginay | 105 Rx | Last 3 were spicy. Did 85# rows | | Hayden P | 175 Rx | | | Tia N | 60 Rx | 5 @ 65# row 12 @ 65# | | Bj | 225 Rx | | | Keith C | 100 Rx | | | Debora | 85 Rx | | | Taeja | 145 Rx | |
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METCON 10-31-25
(Reps, Rx2, Rx3)
12 min AMRAP:
Wall Ball-24 reps
Pull Up-24 reps
Goal: 180+ reps (3.75+ rounds)
Rx: 20#/10-14#/9'
Rx2: 14#/10'-10#/9', Sub Ring Rows OR Jumping CTB Pull Up
Rx3: 14#/10'-10#/9', Sub Ring Rows OR Jumping Pull Up
MODWOD 1: 10#/8'-6#/8', Sub Ring Rows
| 1st | 190 Rx | Taeja Fri, Oct 31, 2025 | | 2nd | 221 Rx2 | Lily M Fri, Oct 31, 2025 | | 3rd | 171 Rx2 | Sofia Fri, Oct 31, 2025 | | 1st | 226 Rx | Hayden P Fri, Oct 31, 2025 | | 2nd | 161 Rx | Diogo S Fri, Oct 31, 2025 | | 3rd | 144 Rx | Bj Fri, Oct 31, 2025 |
| Diogo S | 161 Rx | | | Sofia | 171 Rx2 | Kipping PUs | | Lily M | 221 Rx2 | | | Ginay | 191 Rx3 | Arms died… | | Hayden P | 226 Rx | | | Tia N | 192 Rx3 | | | Bj | 144 Rx | | | Keith C | 110 Rx3 | | | Taeja | 190 Rx | |
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WARM UP 10-31-25
(Check In)
45 on/15 off:
Air Squat
Strict Press
Inchworm + Upward Dog
Cat-Cow
Bird Dog
Swimmers
Alt Scorpion
Downward Dog Foot Tap
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Supinated Grip Barbell Row-10 reps
Bench Press-10 reps
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