Whiteboard Search
Wednesday, December 3, 2025

Blajini

Skill/Strength:
EMOM 10
3 Back Squats at 74%
-BAF Athletes can do Air Squats, PVC/Trainer Bar Back Squats, or Goblet Squats with Kettlebell

Metcon:
AMRAP 7
5 Shuttle Runs
1 Ring Muscle Up
-Add 1 RMU each round
-Scale RMU to Ring Rows+Pushups/Ring Dips or RMU Progressions

Mandatory Mobility:
3 min tricep smash per side
3 min quad smash per side

Optional Additional/Alternative Work:
Strict Handstand Push-ups 7×4

You must login above to log your score

Alesha Pavlik
6 RR/PU
BS 105
10
0
Add Comment Add GIF
Cancel
Amelia Bloch
WOD @ CrossFit Peoria
Weights feel lighter here idk
4
1
😂
Cody Stelmach
Add Comment Add GIF
Cancel
Anna Ebert
6 ring rows and pushups
BS @ 120
13
0
Add Comment Add GIF
Cancel
Autumn Jarvis
Rest day RX
16
0
Add Comment Add GIF
Cancel
Bradley Boockmeier
Had 3/4 RMUs with like 2:45 left and GOT THE YIPS.
My body was so outta whack, it was bizarre.
11
0
Add Comment Add GIF
Cancel
Celia Osorno
Fitness fixes all your problems 🤣🤣🤣
6
0
Add Comment Add GIF
Cancel
Chelsea Sherman
4/5 shuttles in rd 6
Low ring transfers. 125# BS
15
0
Add Comment Add GIF
Cancel
Conor Berndt
5/7 RMU.
285 squats 🥸
8
0
Add Comment Add GIF
Cancel
Danielle Stelmach
3/6 banded low RMU, legs suspended
BS @ 155#
6
0
Add Comment Add GIF
Cancel
David Rueckl
5+ 4 shuttles RRPU
200 # BS . RX coffee with miss Maddy. Showed up and moved forward 30’
12
0
Add Comment Add GIF
Cancel
Erika Donaldson
BS @125#
6 + .5 shuttles ring rows and push ups
14
0
Add Comment Add GIF
Cancel
james macco
6 + 4/5 SR’s* RR & PU
BS @ 230#
4
0
Add Comment Add GIF
Cancel
Jenny Renon
5+5 shuttles—ring rows&tricep push-ups
Squats at 125# yikes
12
0
Add Comment Add GIF
Cancel
JORDAN MAGGLE
WOD @ CrossFit Bearcat - 17:00
Skill : PS @ 75-80%, 5 sets of 2 every 1:15 METCON: to 75 DB burpee jump overs (23 minute cap) 2 minutes work, 1 minute rest- 15 bike cals, 12 alternating DB power snatch @ 50#, max burpees over DB in remaining time
14
0
Add Comment Add GIF
Cancel
Justin Bruehl
4/6mus
3rep amrap B.squats 315x5sets/320x2set/ 325x2sets/335×1set #EBLB
15
0
Add Comment Add GIF
Cancel
Justin Peterson
2/7 RMU
Back squats only at 295lbs. First time trying to squat heavier than 225 in 3 months.
11
0
Add Comment Add GIF
Cancel
Justin Riege
4+shuttle runs rx
295 bs
12
0
Add Comment Add GIF
Cancel
Liz LeCaptain
1/6 Banded low RMU Progressions
155-175# BS
15
0
Add Comment Add GIF
Cancel
Liz LeFevre
5 + 4 shuttles- low RMU progression
BS-#175
10
0
Add Comment Add GIF
Cancel
Nathan Henrigillis
7 rnd -just over cap -rpu plus dips, 1 lap
135 back squat - knee
14
0
Add Comment Add GIF
Cancel
Pamela Gehl
5+2 shuttles
Pull-ups and pushups Back squats 85lbs
8
0
Add Comment Add GIF
Cancel
Pauly VanderKelen
DL: 10 reps @ 155,225,275,315, & 5 reps @ 345#
3x11 Overhead Tricep Extension with a 105# barbell alternating with 3x11 Preacher Curl with 85# EZ Bar and 4x13 Strict Straight-Leg Raise / 3x15 V-Grip Tricep Pushdown @ 70# alternating with 3x15 Reverse & Hammer Curls with 35# dumbbells.
1
0
Add Comment Add GIF
Cancel
Ryne Koehler
4 + 3 SR
275 BS
15
0
Add Comment Add GIF
Cancel
Selena Cashman
5+4 push ups
Ring rows and push ups BS 210#
16
0
Add Comment Add GIF
Cancel
Sylvia Christensen
3 mile run.
Squat snatches 105-140 be still my heart!!! 3x10 BS 125-135 first time squatting in a hawt minute — felt good!
12
0
Add Comment Add GIF
Cancel
Theresa Rosenquist
5R+75/125m Row**
**Scl’d AF!! 125m Row & T’ 3 part RMUP. BS:85/105/105/110/110/110. BikeErg pre 50 cals. 🫧🧽🫧
9
0
Add Comment Add GIF
Cancel
Tom Fameree
3/5 RMU’s Rx
245# back squats
16
0
Add Comment Add GIF
Cancel
Travis Bittermann
1/7 muscle ups
285 bs
5
0
Add Comment Add GIF
Cancel