| SCHEDULE |
| COACHES |
DAILY WOD |
| SCHEDULE |
| COACHES |
| DAILY WOD |
DAILY WOD
 | Thu, Nov 6 2025 |  |
 | Happy Birthday: Willy |
| Most Recent Benchmark: DIANE on Jan 1, 2026 (11 days ago) |
| 251106 METCON | 251106 AT-HOME WOD |
251106 METCON(Rounds, Rx2, Rx3) AMRAP 20: 500-m row Single-arm KB front-rack walking lunges, right (30 ft) (35/53 lb) Single-arm KB front-rack walking lunges, left (30 ft) 15 ring rows – Feet positioned directly underneath the initial hanging position of the rings. Rx2/Masters 55+: 500-m row Single-arm KB front-rack walking lunges, right (30 ft) (20/35 lb) Single-arm KB front-rack walking lunges, left (30 ft) 15 ring rows – Feet positioned to allow for 5-10 consecutive ring row reps. Rx3: 300-m row Single-arm KB front-rack walking lunges, right (20 ft) (10/20 lb) Single-arm KB front-rack walking lunges, left (20 ft) 10 ring rows – Feet positioned to allow for 5-10 consecutive ring row reps. Intended Stimulus -4-6 rounds. -Steady, consistent pacing. -Row in under 3:00. -Single-arm kettlebell front-rack lunges performed unbroken or with one short break on each round. -Ring rows in 1-3 sets.
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