Empower Weekly WOD: Week Beginning November 10th 2025
Monday, November 10th 2025: Make Up Day
1) Shoulder Press 1-1-1-1-1-1-1
Weighted Pull Ups 1-1-1-1-1-1-1
2) 2000/1000/500m Row
50/35/20 Wall Balls @14/20#
3) 3 Rounds
7 Bar Muscle Ups
7 Squat Clean & Jerks @205lbs
Tuesday, November 11th 2025
20 min AMRAP
2 Rope Climbs
10 Ring Dips
20 GHD Sit Ups
A very straight forward workout, 3 body weight movements in a 20 minute time domain. Enjoy:)
Wednesday, November 12th 2025
HeroWOD DT
5 rounds
12 Deadlift
9 Hang Power Cleans
6 Push Jerks
I am all about strength but this time round DT landed on my day off/rest day. I don’t have a barbell at home and my body was feeling run down after several nights of interrupted sleep resulting in poor recovery from workouts. So, this time around, I completed 3 rounds of DT using 40lb dumbbells on my back deck in unbroken rounds in an E2MOM format. Think of it like 5 minutes of dumbbell yoga, it got my body moving, elevated my heart rate but left me feeling primed for the day instead of beaten up. If you plan to be in this game for the long haul, it pays to learn to listen to your body.
And speaking of heroes named DT…
Thursday, November 13th 2025
20 min AMRAP
10 C2B
10 HSPU
20 Hip Ext
A good old CrossFit triplet in a time priority format is the perfect opportunity to work on your skills. Go for max rounds and reps if you’re feeling fresh or, if you are low on energy, slow down, do strict versions of the movements and use it as a strength development day.
Even if you need to use a band assist, try to develop strength at the top of the pull up with chest to bar reps.
If you’re not into handstand push ups, dumbbell, kettlebell or barbell shoulder presses are a great alternative. Your goal should be at least 50% bodyweight. If you can do your set of 10 unbroken, you have gone too light.
Get some hip extensions in. These are easy AND great for posterior chain development and they do not have any good alternatives. Good mornings and Romanian deadlifts are poor substitutes but acceptable if no other option is available.
Friday, November 14th 2025: Make Up Day
See Previous WODs
Saturday, November 15th 2025
Team WOD
Sunday, November 16th 2025
10K Run
Or 5K Ruck
Health or performance? Just listened to a podcast featuring CrossFit endurance coach Chris Hinshaw a former professional triathlete who built a reputation by turning CrossFit competitors (Matt Fraser, Tia Clair-Toomey, Katrin Davidsdottir, Rich Froning, Jeffery Adler, and others) into cardio machines. His background is in endurance sport, specifically running. So what did he have to say about the 10K run workout?
If you are a CrossFit competitor, or want to be, it is essential. For the non-competitors he coaches, folks who are just training for health and longevity, he prefers the 5K ruck. It is all about your goals.
