WOD Blog
 | Mon, Nov 17 2025 |  |
 | Happy Birthday: Rachel T & Sandra S & Scott Y |
| WARM UP 11-17-25 | WEIGHTLIFTING 11-17-25 | CARDIOCON 11-17-25 | METCON 11-17-25 |
WARM UP 11-17-25
(Check In)
2x:
DB Overhead Carry-20 m per side **or hold for 20 secs per side if needed**
DB Snatch-10 reps per side
DB Goblet Squat-10 reps
DB Strict Press-5 reps per side
DB Plank Pull Through-10 reps
Alt Snow Angel-10 reps
Downward Dog Foot Tap-10 reps
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Pause Clean Pull-3 reps
*Pause below knee, above knee + shrug
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Pause High Pull-3 reps
*Pause below knee, above knee + shrug
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Pause Front Squat (3 count)-5 reps
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Pause Clean (in catch)-3 reps
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Strict Press-5 reps
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Dip and Split (hands on hips)-3 reps
Dip and Split (hands at shoulders)-3 reps
Dip and Punch + Split (w/ bar)-3 reps
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Clean and Jerk-2 reps
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WEIGHTLIFTING 11-17-25
(Weight)
20 Minutes
Clean and Jerk
2-2-2-2-2
Option 1: If you missed some of this cycle, or stayed lighter/left strength in the tank build up to a heavy double starting and ending a little heavier than last week. (moderately heavy weight on up).
Option 2: If you've been consistent this cycle and/or hit very heavy sets, DELOAD and perform 5 sets around 75% of max. Should be a moderate load that allows snappy/strong movement.
| 1st | 230 Rx | Taeja Mon, Nov 17, 2025 | | 2nd | 176 Rx | Emily M Mon, Nov 17, 2025 | | 3rd | 115 Rx | Saori Mon, Nov 17, 2025 | | 1st | 250 Rx | Ethan C Mon, Nov 17, 2025 | | 2nd | 185 Rx | Hayden P Mon, Nov 17, 2025 | | 3rd | 175 Rx | Scott B Mon, Nov 17, 2025
Derek N Mon, Nov 17, 2025 |
| Lily M | 90 Rx | | | Saori | 115 Rx | | | Taeja | 230 Rx | | | Sofia | 80 Rx | | | Derek N | 175 Rx | | | Jennifer D | 45 Rx | | | Emily M | 176 Rx | | | Keith C | 75 Rx | | | Ethan C | 250 Rx | | | Hayden P | 185 Rx | | | Scott B | 175 Rx | |
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CARDIOCON 11-17-25
(Reps, Rx+, Rx2, Rx3)
WARM UP
2x:
10 Calorie Bike
10 Plank Shoulder Tap
10 Side Plank w/ Hip Dip per side
10 Cat-Cow
10 Alt Snow Angel
10 Alt Scorpion
10 Downward Dog Foot Tap
20 sec Supinated Hang
5 Controlled Scap Pull (overhand grip)
5 Arch Hollow on Rings
CARDIO
24 Minute AMRAP:
C2 Bike Calories
*Every 3 minutes including 3-2-1 go stop and perform one of the following, cycling through:
Rounds 1 and 5: 10/7 Calorie Row + 5 Lateral Burpee Over Rower
Rounds 2 and 6: 10 Double DB Snatch + 5 Devil Press
Rounds 3 and 7: 10/7 Calorie Ski + 5 Burpee 2 for 1's
Rounds 4 of and 8: 10 Toes to Rings + 5 Burpee to Rings
Score=Total calories!
Rx+: 50's/35's
Rx: 35's/25's
Rx2: 25s/20's, Sub Burpee 2 for 1 off knees, Hanging Leg Raise on rings
Rx3: 20's/15's, Sub Regular Burpee for Lateral Burpee and 2 for 1's, Bodybuilder to Overhead for Devil Press, Sub KTC off Rings or Bar
MODWD 1: Sub Bodybuilders for all Burpee Varations, Sub Lying Toes to Bar
MODWOD 2: Sub Bodybuilder to Box for all Burpee Varations, Sub Lying Toes to Bar
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METCON 11-17-25
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
Wall Ball-30 reps
Alt DB Snatch-30 reps
Sub 12, CAP 15 minutes
Rx+: 20#/10'-14#/9', 60/45 DB, Choose this if you'll smash the goal Taeja!
Rx: 20#/10'-14#/9', 50/35
Rx2: 14#/10'-10#/9', 35/25
Rx3: 14#/10-10#/9', 25/20
MODWOD 1: 10#/8'-6#/8', 20/15
MODWOD 2: 10#/8'-6#/8', 15/12
| 1st | 8:31 Rx+ | Taeja Mon, Nov 17, 2025 | | 2nd | 10:49 Rx | Emily M Mon, Nov 17, 2025 | | 3rd | 15:00 Rx | Lily Joh Mon, Nov 17, 2025 | | 1st | 8:27 Rx+ | Brandon He Mon, Nov 17, 2025 | | 2nd | 9:26 Rx | Ethan C Mon, Nov 17, 2025 | | 3rd | 10:20 Rx | Colby Mon, Nov 17, 2025 |
| Brandon He | 8:27 Rx+ | | | Lily M | 10:25 Rx2 | | | Lily Joh | 15:00 Rx | | | Saori | 10:12 Rx2 | 14#/10, 25# | | Taeja | 8:31 Rx+ | Herman pushed me to a pain cave | | Sofia | 11:42 Rx2 | 14lb wall ball, 25lb DB | | Derek N | 12:23 Rx2 | | | Jennifer D | 12:45 | Wod 1 | | Scott Y | 12:10 Rx2 | | | Emily M | 10:49 Rx | | | Melinda | 8:19 Rx2 | | | Colby | 10:20 Rx | | | Keith C | 14 Rx3 | | | Ethan C | 9:26 Rx | | | Hayden P | 10:45 Rx | | | Shane | 14:16 Rx | | | Scott B | 13:41 Rx3 | |
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Taeja 2:33pm
Happy Birthday Scott, Rachel, & Sandra 🎉
