Daily WOD
 | Fri, Nov 14 2025 |  |
 | Gymversary: Jessica L(2) |
| 251114 METCON | 251114 POST WOD ACCESSORY | 251114 AT-HOME WOD | 251114 OPTIONAL STRENGTH | 251114 OPTIONAL ACCESSORY | Other Results |
251114 METCON
(Time, Sc, Fnd)
5 rounds for time:
20 med-ball cleans (14/20 lb)
10 push presses (95/135 lb)
Rx2: 20 med-ball cleans (14/20 lb)
10 push presses (65/95 lb)
Rx3: 12 med-ball cleans (8/12 lb)
8 push presses (35/45 lb)
Masters 55+:
20 medicine-ball cleans (10/14 lb)
10 push presses (65/95 lb)
Intended Stimulus
-6:00-10:00.
-Medicine-ball cleans in under 1:15.
-Moderate push press load; unbroken reps for the first two rounds and always in 1:00 or less.
| 1st | 11:46 Rx | Kherri Fri, Nov 14, 2025 | | 2nd | 6:09 Sc | Jessica T Fri, Nov 14, 2025 | | 3rd | 8:12 Sc | Alex D Fri, Nov 14, 2025 | | 1st | 6:19 Rx | Jeremy Fri, Nov 14, 2025 | | 2nd | 7:40 Rx | Kim Fri, Nov 14, 2025 | | 3rd | 8:33 Rx | Ezra Fri, Nov 14, 2025 |
| Jeremy | 6:19 Rx | | | Kim | 7:40 Rx | Masters | | Ezra | 8:33 Rx | | | Jason | 9:15 Rx | | | Greg U | 10:35 Rx | Masters | | Tom | 10:39 Rx | | | Kherri | 11:46 Rx | | | Mike | 11:48 Rx | | | Jessica T | 6:09 Sc | | | Alex D | 8:12 Sc | 85# | | Christine | 8:56 Sc | | | Thomas B | 9:02 Sc | | | Kori | 9:44 Sc | | | Justin U | 9:45 Sc | #115 | | Jake D | 10:50 Sc | | | Deanna | 11:06 Sc | 75# | | Jeanne | 11:29 Sc | | | Aaron C | 11:32 Sc | | | Alicia | 12:30 Sc | | | Julie | 13:28 Sc | | | Veronica | 13:28 Sc | | | Taylor B | 15:00+ Sc | | | Andrew | 6:00 Fnd | | | Elizabeth | 6:25 Fnd | | | Pam | 8:08 Fnd | 6#; 45# | | Eli | 8:36 Fnd | | | Alice | 8:37 Fnd | 8#; 40# | | Candi | 9:12 Fnd | | | Ron | 9:26 Fnd | 80#; 14# | | Gabriela | 9:30 Fnd | | | Dale | 9:40 Fnd | 65# | | Melissa J | 10:50 Fnd | 55#; 10# | | Eddie | 11:05 Fnd | 75#, 14# | | Aniki | 9:00 | scaled | | Jenny | 9:27 | 55#; 15 8# cleans |
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251114 POST WOD ACCESSORY
(Check In)
Post-workout accessory
3 sets:
Single-arm KB farmers carry, right (100 ft)
Single-arm KB farmers carry, left (100 ft)
| Kori | Yes | Yes | | Justin U | Yes | Yes #70 | | Jeanne | Yes | Yes | | Jenny | Yes | | | Jason | Yes | 70 | | Greg U | Yes | | | Candi | Yes | | | Andrew | Yes | | | Elizabeth | Yes | | | Alex D | Yes | | | Jessica T | Yes | | | Christine | Yes | | | Alice | Yes | | | Pam | Yes | | | Ron | Yes | | | Aniki | Yes | | | Aaron C | Yes | | | Dale | Yes | 80# | | Julie | Yes | | | Jake D | Yes | | | Alicia | Yes | | | Melissa J | Yes | | | Kim | Yes | | | Thomas B | Yes | 70 |
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251114 AT-HOME WOD
(Time)
At-home option:
5 rounds
10 dumbbell squat cleans (35/50 lb)
10 dumbbell push presses (35/50 lb)
– Use two dumbbells.
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251114 OPTIONAL STRENGTH
(Weight)
On a 20:00 clock:
Build to a 1-rep-max clean and jerk
Notes
-Welcome to week six of this 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep clean and jerk.
-Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps, and you won’t get enough rest between lifts.
-Be sure to warm up to at least 50% of your last heavy single before starting the 20-minute clock.
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251114 OPTIONAL ACCESSORY
(Check In)
5 sets:
15 GHD sit-ups
:30 rest
10 single-leg kettlebell deadlifts, right leg
10 single-leg kettlebell deadlifts, left leg
:30 rest
Notes
-The kettlebell loading should allow you to perform 10 unbroken reps before breaking and switching to the other leg.
-Athletes who have limited experience on the GHD can shorten the range of motion or scale to weighted or unweighted AbMat sit-ups.
| Kori | Yes | Yes | | Thomas B | Yes | 35lb |
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