Tue, Nov 18, 2025 CrossFit
Strength
Overhead Squat
8 sets of 3 reps increasing weight each set
Strength
Overhead Squat
8 sets of 3 reps increasing weight each set
WOD
Amrap 4:00 x 4 rounds, rest 1:00 in between
500m/400m Row
8 TTB
12 Box Jumps 24/20
Round 1 & 3 Max rep Front Squats
Round 2 & 4 Max rep Power cleans
RX 155/105 OR 65%
Int:
450m/350m Row
5 TTB OR 8 kipping leg raises
12 Box Jumps 20/16
Round 1 & 3 Max rep Front Squats 135/95
Round 2 & 4 Max rep Power cleans 135/95
Scaled:
350m/250m Row
6 hanging knee raises
10 Box Jumps 16/12 *or any height
Round 1 & 3 Max rep Front Squats 75/55
Round 2 & 4 Max rep Power cleans 75/55
Today's goal is stamina. You should have around :30 for your max rep work, so adjust the first part accordingly.
Amrap 4:00 x 4 rounds, rest 1:00 in between
500m/400m Row
8 TTB
12 Box Jumps 24/20
Round 1 & 3 Max rep Front Squats
Round 2 & 4 Max rep Power cleans
RX 155/105 OR 65%
Int:
450m/350m Row
5 TTB OR 8 kipping leg raises
12 Box Jumps 20/16
Round 1 & 3 Max rep Front Squats 135/95
Round 2 & 4 Max rep Power cleans 135/95
Scaled:
350m/250m Row
6 hanging knee raises
10 Box Jumps 16/12 *or any height
Round 1 & 3 Max rep Front Squats 75/55
Round 2 & 4 Max rep Power cleans 75/55
Today's goal is stamina. You should have around :30 for your max rep work, so adjust the first part accordingly.
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Tue, Nov 18, 2025 CrossFit
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| M / F | Class | Athlete | Strengt... | WOD Amr... | ||||
| F | 5:00 AM | Elaine B | 50 | RX | 42 | INT | ||
| F | 6:00 AM | Sarah L | 35 | RX | ||||
| F | 6:00 AM | Donna K | 55 | RX | 34 | S | ||
| F | 6:00 AM | Ana R | 75 | S | 48 | S | ||
| M | 6:00 AM | Nicholas L | 45 | RX | 36 | S | ||
| M | 6:00 AM | Greg P | 225 | S | ||||
| M | 6:00 AM | Brendan K | 135 | S | 26 | RX | ||
| F | 8:30 AM | Anna L | 130 | RX | 31 | S | ||
| F | 8:30 AM | Jorly | 70 | S | ||||
| F | 8:30 AM | Kathy K | 32 | S | 55 | S | ||
| M | 9:30 AM | Dan 🐶 | 165 | RX | 11 | RX | ||
| F | 12:00 PM | DES10 4 GR8NESS | 85 | RX | 39 | INT | ||
| M | 5:00 PM | Nick G. | 125 | RX | 32 | S | ||
| M | 5:00 PM | Lo | 75 | RX | 22 | INT | ||
| M | 5:00 PM | Tim | 135 | RX | 36 | RX | ||
| M | 5:00 PM | Arthur H | 165 | RX | 39 | RX | ||
| M | 5:00 PM | Dave S | 65 | RX | 36 | INT | ||
| F | 5:00 PM | Vee | 40 | RX | 31 | INT | ||
| F | 5:00 PM | Pamela C | 75 | RX | ||||
| F | 5:00 AM | Candice | 130 | RX | 42 | RX | ||
| M | 5:00 AM | Big John | 195 | RX | 42 | RX | ||
| F | 5:00 AM | Tracy G | 110 | RX | 37 | RX | ||
| M | 5:00 AM | Chad L | 155 | RX | 32 | RX | ||
| M | 5:00 AM | Gene | 145 | RX | 34 | INT | ||
| F | 5:00 AM | Laura O | 130 | RX | 39 | RX | ||
| F | 9:30 AM | Julie | 105 | RX | 25 | RX | ||
| F | 12:00 PM | Dani | 55 | RX | 44 | INT | ||