Daily WOD
 | Mon, Nov 10 2025 |  |
| 251110 METCON | 251110 AT-HOME WOD | 251110 POST WOD ACCESSORY | 251110 OPTIONAL STRENGTH | 251110 OPTIONAL ACCESSORY |
251110 METCON
(Time, Int, Sc)
For time:
30 burpees
600-m row
30 burpees
Rx2/Masters 55+: Same as Rx’d
Rx3: 15 burpees
300-m row
15 burpees
Intended Stimulus
-5:00-10:00.
-Advanced athletes push for sub-5:00.
Fast-paced effort.
| 1st | 5:29 Rx | Olivia M Mon, Nov 10, 2025 | | 2nd | 5:55 Rx | Mari Mon, Nov 10, 2025 | | 3rd | 6:24 Rx | Deanna Mon, Nov 10, 2025 | | 1st | 4:35 Rx | Willy Mon, Nov 10, 2025 | | 2nd | 4:48 Rx | Jeremy Mon, Nov 10, 2025 | | 3rd | 5:07 Rx | Kim Mon, Nov 10, 2025 |
| Willy | 4:35 Rx | | | Jeremy | 4:48 Rx | | | Kim | 5:07 Rx | Bike | | Olivia M | 5:29 Rx | | | Ezra | 5:30 Rx | | | Thomas B | 5:38 Rx | | | Caleb Nu | 5:44 Rx | | | Mike | 5:55 Rx | | | Mari | 5:55 Rx | | | Deanna | 6:24 Rx | | | Tom | 6:30 Rx | | | Kori | 6:39 Rx | | | McKenzie | 6:45 Rx | | | Gavin | 7:12 Rx | | | Jason B | 7:17 Rx | | | Christine | 7:25 Rx | | | Chad | 7:27 Rx | | | Jake D | 7:28 Rx | | | Kelly S | 7:31 Rx | | | Megan M | 7:34 Rx | | | Blake P | 7:43 Rx | | | Madelyne | 7:43 Rx | | | Evan B | 7:47 Rx | | | Greg U | 7:52 Rx | | | Erika R | 7:53 Rx | Ski | | Melissa J | 8:02 Rx | | | Adam | 8:16 Rx | | | Kherri | 8:16 Rx | | | Emma L | 8:27 Rx | | | Denisha | 8:57 Rx | | | Mindy | 9:20 Rx | | | Mariah | 9:34 Rx | | | Grace | 9:44 Rx | | | Taylor B | 9:56 Rx | | | Alice | 10:14 Rx | 1500m | | Pam | 10:22 Rx | | | Melinda | 10:30 Rx | 30/15 burpees; 600m | | Eric H | 10:45 Rx | | | Alicia | 11:29 Rx | | | Elizabeth | 4:00 Sc | | | Gabriela | 4:30 Sc | | | Ron | 8:02 Sc | 15/600/30 | | Susan | 8:18 Sc | | | Julie | 8:39 Sc | 15 burp, 600m | | Lyndsie | 8:47 Sc | | | Diane | 6:59 | Up downs | | Aniki | 7:30 | 30 box burpees | | Candi | 7:59 | 15burpees; 600m |
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251110 POST WOD ACCESSORY
(Check In)
Post-workout accessory
4 rounds:
2 Turkish get-ups/side
10 single-arm DB bent-over rows/side
20 Russian twists
– Challenging loads for rounds 3 and 4.
| Kori | Yes | Yes | | Jason B | Yes | | | Adam | Yes | | | Chad | Yes | | | Mike | Yes | | | Eric H | Yes | | | Taylor B | Yes | | | Kelly S | Yes | | | Christine | Yes | | | Julie | Yes | | | Jake D | Yes | | | Melissa J | Yes | | | Erika R | Yes | | | Alicia | Yes | | | Kim | Yes | | | Olivia M | Yes | 25#, 25#, 30#, 35# | | Thomas B | Yes | 25, 40, 20lb ball | | McKenzie | Yes | 18,22,30,40 | | Lyndsie | Yes | | | Gavin | Yes | |
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251110 OPTIONAL STRENGTH
(Time)
For time:
800-meter sled drag (25/45 lb)
Notes
-Attach a rope or a ring strap to the sled, face the sled, and walk backward to accumulate 800 meters.
-The weight should allow for a smooth, steady pace across the entire distance.
-Plan to spend around 20 minutes on this workout.
| Thomas B | 16:48 Rx | 31 degrees, real feel SEVENTEEN! |
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251110 OPTIONAL ACCESSORY
(Weight)
4 sets:
15 weighted GHD hip extensions
:30 weighted GHD hip extension hold
– Rest 2:00 between sets.
Notes
-Use a medicine ball or bumper plate to add the desired load to the GHD hip extensions. Start with a lighter load and build up to your heaviest set.
-You should be able to perform at least a 10-second hip extension hold with the load you choose.
-Those unaccustomed to this equipment can perform the movements unweighted and reduce range of motion as needed.
| Thomas B | 25 Rx | 25, 15lb for holds | | Kori | 10 Rx | |
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