WOD Blog
 | Thu, Nov 13 2025 |  |
 | Happy Birthday: Lindsay G |
| WARM UP 11-13-25 | CORE WORK 11-13-25 | METCON 11-13-25 |
WARM UP 11-13-25
(Check In)
20 ON/10 OFF x 4 sets: Row
REST 40 secs (transition)
20 ON/10 OFF x 4 sets: Assault Bike
REST 40 secs (transition)
20 ON/10 OFF x 4 sets: Ski
*Gradually increase speed
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Downward to Upward Dog-5 reps
Scap Pull-10 reps
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Begin Skill Work
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CORE WORK 11-13-25
(Reps)
EMOM x 9 minutes
1. Ab Roll Out-8-12 reps
2. Strict Toes to Bar-8-12 reps*
3. REST
Sub Strict Leg Raise OR Lying Variation as needed.
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METCON 11-13-25
(Reps, Rx2, Rx3)
FOR TOTAL CALORIES:
Tabata Row
REST 1 minute
Tabata Sit Up (anchor allowed)
REST 1 minute
Tabata Ski
REST 1 minute
Tabata Assault Bike
SCORE: For today add up all calories/reps! Keep the machine running for the full four minutes.
*Tabata =20 secs ON/10 secs OFF x 8 rounds
Rx-Rx3: As written
MODWOD 1: Sub Assisted Sit Up
| 1st | 200 Rx | Sofia Thu, Nov 13, 2025 | | 2nd | 163 Rx | Cherise Thu, Nov 13, 2025 | | 3rd | 142 Rx | Tracie Thu, Nov 13, 2025 | | 1st | 275 Rx | Brandon He Thu, Nov 13, 2025 | | 2nd | 271 Rx | Hayden P Thu, Nov 13, 2025 | | 3rd | 266 Rx | Derek N Thu, Nov 13, 2025 |
| Brandon He | 275 Rx | | | Derek N | 266 Rx | 61,100,51,54 | | Hayden P | 271 Rx | 73-79-66-53 | | Sofia | 200 Rx | | | Cherise | 163 Rx | | | Briana | 137 Rx | | | Colby | 205 Rx | | | Tracie | 142 Rx | |
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