DAILY WOD
 | Fri, Nov 7 2025 |  |
 | Happy Birthday: Tori |
 | Gymversary: Dan(1) |
| 251107 METCON | 251107 POST WOD ACCESSORY | 251107 AT-HOME WOD | 251107 OPTIONAL STRENGTH | 251107 OPTIONAL STAMINA |
251107 METCON
(Time, Rx2, Rx3)
5 rounds for time:
15 toes-to-bars
15 box jumps (20/24 in)
– Step down from the box.
Rx2/Masters 55+: 15 hanging leg raises
15 box jumps (16/20 in)
Rx3: :10 bar hang (foot-assisted if needed)
10 lying toes-to-bar
10 box jumps (8/12 in)
Intended Stimulus
-8:00-13:00.
-First 2-3 sets in under :30-:45; remaining sets in under :90.
-Box jumps in under :75; continuous movement.
| 1st | 8:33 Rx | Deanna Fri, Nov 7, 2025 | | 2nd | 12:23 Rx | Kori Fri, Nov 7, 2025 | | 3rd | 5:48 Rx2 | Rylie Fri, Nov 7, 2025 | | 1st | 4:37 Rx | Willy Fri, Nov 7, 2025 | | 2nd | 6:08 Rx | Jeremy Fri, Nov 7, 2025 | | 3rd | 6:46 Rx | Thomas B Fri, Nov 7, 2025 |
| Willy | 4:37 Rx | | | Jeremy | 6:08 Rx | | | Thomas B | 6:46 Rx | | | Greg U | 7:44 Rx | | | Bob C | 8:21 Rx | | | Deanna | 8:33 Rx | | | Justin U | 8:52 Rx | | | Mike | 9:04 Rx | | | Tom | 10:43 Rx | | | Kori | 12:23 Rx | | | Rylie | 5:48 Rx2 | 20” box | | Eli | 6:27 Rx2 | | | Eddie | 6:40 Rx2 | 16 inch | | Kelly S | 8:01 Rx2 | | | Madelyne | 8:42 Rx2 | Knee raises, 20” | | Jeanne | 8:57 Rx2 | | | Jake D | 9:46 Rx2 | 24” | | Mindy | 9:51 Rx2 | | | Alicia | 10:20 Rx2 | | | Veronica | 10:26 Rx2 | | | Melissa J | 10:41 Rx2 | 20” | | Kherri | 11:11 Rx2 | | | Chad | 11:50 Rx2 | | | Eric H | 12:55 Rx2 | | | Alice | 5:00 Rx3 | 7” | | Elizabeth | 5:09 Rx3 | 16” Step ups | | Lauren Wa | 5:25 Rx3 | 12” box | | Pam | 5:36 Rx3 | 12” box | | Chrissy | 5:57 Rx3 | Sit-ups, 12” box | | Susan | 6:07 Rx3 | 12” box | | Jenny | 7:05 | PREGGO! | | Kim | 8:56 | RX until last 2 rounds then step | | Evan F | 9:25 | scaled | | Thomas C | :-) | Mod wod | | David | ✔️ | scaled |
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251107 POST WOD ACCESSORY
(Check In)
Post-workout accessory
3 sets:
15 GHD hip extensions
:30 rest
– Pause for 1 second at the top of each GHD hip extension.
– Add load to increase the difficulty and reduce reps to decrease the difficulty.
| Kori | Yes | Yes | | Justin U | Yes | Yes | | Greg U | Yes | Yes |
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251107 OPTIONAL STRENGTH
(Weight)
Shoulder press
10-8-8-6-6 (Deload)
Notes
-Welcome to week five of this 2025 Strength 2 lifting cycle. This is a deload week; next week, we will test our 1-rep shoulder press.
-Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
-Rest as needed between sets.
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251107 OPTIONAL STAMINA
(Check In)
Every 2:00 for 10 sets:
200/250-meter row or ski
– Rest with the remaining time.
Notes/Stimulus & Goals
-Sprint each interval.
-:50-1:10 per 200/250 meters.
-Rest with the remaining time in the 2:00 interval.
Strategy
-Focus on your stroke rate in each interval.
-Try to keep this rate above 30 for as much of the effort as possible to help keep your pace down and get through the interval faster.
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