WOD

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CrossFit WOD, November 15, 2025

November 14, 2025
CrossFit – Sat, Nov 15

Metcon (Checkmark)

25 Burpees

100m farmers carry

400m Ski Erg

100m farmers carry

300m Ski Erg

100m Farmers carry

200m Ski Erg

100m farmers carry

400m Run

20 Wallballs

300m Run

15 Wallballs

200m Run

10 Wallballs

25 Burpees

Farmers Carry 24/16

Wallballs 20/14

CrossFit WOD, November 14, 2025

November 13, 2025
CrossFit – Fri, Nov 14

Deadlift (3 x 8 same weight all 3 sets)

heavier than last week

Metcon (3 Rounds for reps)

ADV RX

Minutes 0:00, 2:00 4:00

8 Hang Snatches (105/75)

RX

10 Hang Cleans (135/95)

Metcon (Time)

10 V-ups

30 CalorieBike

10 V-ups

30 Calorie Bike

10 V-ups

30 Calorie Row

10 V-ups

30 Calorie Row

10 V-ups

Nov. extra work (Checkmark)

EMOM X 5

:30 Strict pull-ups

:30 rest

Then

EMOMO X 5

:30 Sit ups or GHD

:30 rest

CrossFit WOD, November 13, 2025

November 12, 2025
CrossFit – Thu, Nov 13

Partner rowboat (Time)
Partner WOD
3RFT:
500m Row
400m Run
Rest 3:00 between rounds

Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.

100 Push-ups (Checkmark)

CrossFit WOD, November 12, 2025

November 11, 2025
CrossFit – Wed, Nov 12

Bench Press (3 x 8 same weight for all 3 sets)

heavier than last week

Power Clean (3 x 8 same weight for all 3 sets)

heavier than last week

Metcon (Time)

4 Rounds

10 C2B

15 Burpee to a target

20 Single arm Floor Press (10 on the R and 10 on the L) 50/35 lbs.

25 Sit-ups

RX – Pull-ups

Nov. extra work (Checkmark)

EMOM X 5

:30 Strict pull-ups

:30 rest

Then

EMOMO X 5

:30 Sit ups or GHD

:30 rest

CrossFit WOD, November 11, 2025

November 10, 2025
CrossFit – Tue, Nov 11

Back Squat (3 x 8 same weight for all 3 sets)

Go heavier than last week

Metcon (Time)

4 Rounds

5 OHS 115/85

15 T2B

50 DU

ADV RX OHS

RX Front Squat

100 Push-ups (Checkmark)

CrossFit WOD, November 10, 2025

November 9, 2025
CrossFit – Mon, Nov 10

Push Jerk (3 x 8 same weight for all 3 sets)

Go heavier than last week with 2 less reps

Metcon (Time)

Partner WOD

4 Rounds

40 Alt. DB Snatches (50/35 lbs)

30/20 Calorie Bike

200m KB Farmers Carry (24/16kg)

200m Run

Split reps, Calories, meters however whenever and run together.

Nov. extra work (Checkmark)

EMOM X 5

:30 Strict pull-ups

:30 rest

Then

EMOMO X 5

:30 Sit ups or GHD

:30 rest

CrossFit WOD, November 8, 2025

November 7, 2025
CrossFit – Sat, Nov 8

Metcon (Time)

Partner WOD

For Time:
1,500/1,350 Meter Row
1,200 Meter Run

Rest 3:00

1,000/900 Meter Row
800 Meter Run

Rest 3:00

500/450 Meter Row
400 Meter Run

* P1 Runs / P2 Rows
* Switch When Each Finish Station
* Rest After You Complete Both Stations

CrossFit WOD, November 7, 2025

November 6, 2025
CrossFit – Fri, Nov 7

Deadlift (3 x 10 same weight for all 3 sets)
Metcon (3 Rounds for reps)

ADV RX

Minutes 0:00, 2:00 4:00

10 Hang Snatches (95/65)

RX

10 Hang Cleans (115/85)

Metcon (AMRAP – Reps)

18:00 AMRAP:

Calorie Row

(Every 3 minutes, starting on the 0:00) 15/12 Push-ups

  • This will be a total of 6 sets of push-ups
  • Score is total Calories on the Row

Push-ups standards

Chest to the ground, elbows locked out, hips and chest move together

Nov. extra work (Checkmark)

EMOM X 5

:30 Strict pull-ups

:30 rest

Then

EMOMO X 5

:30 Sit ups or GHD

:30 rest

CrossFit WOD, November 6, 2025

November 5, 2025
CrossFit – Thu, Nov 6

Metcon (Time)

Partner WOD

800m Run

100/80 Calorie Echo Bike

100 Wallballs

100/80 Calorie Row

800m Run

Sub the run with

1:1 Ski Erg

45 Burpees

1,600m Bike Erg

1,000m row

48/36 Calorie Echo Bike

Split reps and run together

100 Push-ups (Checkmark)

CrossFit WOD, November 5, 2025

November 4, 2025
CrossFit – Wed, Nov 5

2 Lifts Today

We can split the class in half. Some start with the Bench press and some start with the Power Clean OR you can Floor Press

Bench Press (3 x 10 same weight for all 3 sets)
Power Clean (3 x 10 same weight for all 3 sets)

TnG is up to you

Metcon (Time)

75 DU

30 KBS 24/16kg

60 DU

30 KB Goblet Squats 24/16kg

45 DU

30 KBS 24/16kg

30 DU

30 KB Goblet Squats 24/16kg

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