Daily WOD
 | Fri, Oct 31 2025 |  |
 | Happy Birthday: John W |
| 251031 PRE WOD STRENGTH | 251031 AT-HOME WOD | 251031 METCON | 251031 OPTIONAL STAMINA | 251031 OPTIONAL ACCESSORY |
251031 PRE WOD STRENGTH
(Weight)
Pre-workout strength
On a 10:00 clock:
Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts.
| 1st | 95 Rx | McKenzie Fri, Oct 31, 2025 | | 2nd | 85 Rx | Trina Fri, Oct 31, 2025
Jessica T Fri, Oct 31, 2025
Jessica L Fri, Oct 31, 2025 | | 3rd | 80 Rx | Kori Fri, Oct 31, 2025 | | 1st | 205 Rx | Jeremy Fri, Oct 31, 2025 | | 2nd | 170 Rx | Willy Fri, Oct 31, 2025 | | 3rd | 165 Rx | Tom Fri, Oct 31, 2025 |
| Jeremy | 205 Rx | | | Willy | 170 Rx | | | Tom | 165 Rx | | | Thomas B | 140 Rx | | | Greg U | 105 Rx | | | Jake D | 105 Rx | | | Andrew | 95 Rx | | | McKenzie | 95 Rx | | | Jessica L | 85 Rx | | | Jessica T | 85 Rx | | | Trina | 85 Rx | | | Kori | 80 Rx | | | Christine | 75 Rx | | | David F | 75 Rx | | | Deanna | 70 Rx | | | Jeanne | 65 Rx | | | Grace | 50 Rx | | | Pam | 47.5 Rx | | | Alice | 45 Rx | | | Kristie | 35 Rx | | | Susan | 35 Rx | | | Chrissy | 30 Rx | | | Debra | 25 Rx | | | Cooper T | 371.2 | 🤣 | | Chad | 297.5 | 🤣 | | Mike | 🏆 | scaled |
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251031 AT-HOME WOD
(Time)
At-home option:
For time with a partner:
150 alternating dumbbell snatches (35/50 lb)
– Non-working partner holds a plank.
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251031 METCON
(Time, Int, Sc)
For time with a partner:
90 snatches (95/135 lb)
Rx2/Masters 55+: 90 snatches (65/95 lb)
Rx3: 60 snatches (35/45 lb)
Intended Stimulus
-7:00-12:00.
-Maintain 7+ reps/1:00.
-Light-to-moderate loading.
-Retest from 241021.
| 1st | 8:06 Rx | Jessica T Fri, Oct 31, 2025 | | 2nd | 4:17 Int | Jeanne Fri, Oct 31, 2025 | | 3rd | 7:06 Int | Kristen Fri, Oct 31, 2025
Trina Fri, Oct 31, 2025 | | 1st | 5:47 Rx | Thomas C Fri, Oct 31, 2025 | | 2nd | 7:10 Rx | Willy Fri, Oct 31, 2025
Tom Fri, Oct 31, 2025 | | 3rd | 7:26 Rx | Evan B Fri, Oct 31, 2025
Jeremy Fri, Oct 31, 2025 |
| Thomas C | 5:47 Rx | | | Tom | 7:10 Rx | | | Willy | 7:10 Rx | | | Jeremy | 7:26 Rx | | | Evan B | 7:26 Rx | | | Jessica T | 8:06 Rx | | | Jeanne | 4:17 Int | | | Jason B | 5:04 Int | | | Chad | 5:22 Int | | | Mike | 5:22 Int | | | Dale | 6:52 Int | | | Jake D | 6:52 Int | | | Thomas B | 6:52 Int | | | Andrew | 7:00 Int | C&J | | Trina | 7:06 Int | | | Kristen | 7:06 Int | | | Deanna | 8:06 Int | | | Jessica L | 8:06 Int | | | McKenzie | 8:06 Int | 85# | | Grace | 4:19 Sc | 40# | | Christine | 5:03 Sc | 55# 90 reps with Kristie | | Alice | 5:40 Sc | Clean and jerk | | Pam | 5:40 Sc | | | Alicia | 6:00 Sc | 55, rx reps | | Melissa J | 6:00 Sc | 45, rx reps | | Alex D | 6:12 Sc | 55, rx reps | | Veronica | 6:12 Sc | 55, rx reps | | Julie | 6:56 Sc | 55, rx reps | | Greg U | 7:00 Sc | 75# RX reps | | David F | 7:48 Sc | 55# | | Debra | 4:17 | 15 | | Kristie | 5:03 | 25# - 90 reps! | | Cooper T | 5:04 | 95#hang | | Chrissy | 5:40 | 30# | | Susan | 5:40 | 30# | | Kori | ✔️ | Bench press 45x | | Justin U | ✔️ | 90 Front Squatz 160# |
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251031 OPTIONAL STAMINA
(Distance)
On a 15:00 clock:
Bike for distance
– Every minute perform a :15 sprint.
Notes/Stimulus & Goals
-Score is total distance.
-5000/7000+ meters.
-Ride at a slow-to-moderate pace.
-Increase your pace significantly during the :15 sprints.
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251031 OPTIONAL ACCESSORY
(Check In)
Every 4:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
Sandbag carry (100 ft) (100/150 lb)
Notes
-Choose a load for the hip extensions that allows you to perform each set unbroken.
-The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
-Substitute the sandbag for a double-kettlebell front rack carry.
-Rest with any remaining time in the 4-minute interval.
| Kori | Yes | Yes | | Dale | Yes | Sandbag carry only 5 sets |
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