Empower Weekly WOD: Week Beginning November 24th 2025
Monday, November 24th 2025
Power Snatch
3-3-3-3-3-3-3
A technical lifting strength day. If you complete one set of 3 snatches every 5 minutes it is a 35 minute workout. Go as heavy as form permits. If you are a CrossFitter, aim for a touch and go without regripping the barbell or stopping on the ground. If you are a competitive Weightlifter, you may want to do 3 singles without rest in between.
Tuesday, November 25th 2025
3 Rounds
400m Run
21 DB Thrusters @35#
This one is supposed to be fast and light. Choose a pair of dumbbells or kettlebells that allow you to finish the thrusters in 1-2 sets. If running is not an option, the airbike, row or ski erg are good substitutes.
Wednesday, November 26th 2025: Make Up Day
See Previous WODs
Thursday, November 27th 2025
100 L-Pull Ups
I remember the time a young braggart in a white undershirt and a gold chain walked into Empower claiming he trained MMA (I doubt he could even spell it). Seeing HeeHee banging out pull ups you could tell he was a bit intimidated so he did what any insecure young wannabe would do and tried one-upping us, “Yeah, but have you ever done a Bruce Lee pull up?” he challenged.
“What’s a Bruce Lee pull up?” I asked. When he described it to me, I replied, “Oh, you mean an L-Pull Up, yes we did 100 of those in last week’s workout.”
He stared back at me in stunned disbelief. If I remember correctly, he may have made it through one or two of his introductory CrossFit workouts before moving on to find something a bit easier on the ego. But every time this workout comes up, I still remember his confident bluff and bluster and watching his bubble burst. So yes, if it makes you feel more badass, after this WOD you can tell folks you busted out 100 Bruce Lee pull ups.
This volume may not be appropriate for everyone. I recommend setting up for a 25 minute EMOM and hitting a short set every minute (4 pull ups per minute for 25 minutes = 100). Pick a number you can sustain for 25 rounds. Stronger athletes may want to go every 30 seconds. Weaker athletes may want to do this as an E2MOM.
No L-Pull up? No problem. Do your pull up progression then do an equal number of seated L-raises on the floor between pull up sets.
Use today as an opportunity to develop your pull up strength!
Friday, November 28th 2025
Weight Ring Dips
5-5-5-5-5
Yesterday we worked on upper body pulling strength, today is all about upper body pushing strength. See how heavy you can go or how little assistance you can use. Approach this like a 5x5 lifting day performing 1 set every 5 minutes. Today is all about strength!
Saturday, November 29th 2025
Team workout (PK)
Sunday, November 30th 2025: Make Up Day
1) HeroWOD PK
5 Rounds
10 Back Squat @225lbs
10 Deadlifts @275lbs
400m Run
2 min Rest
2) Weight Ring Dips
5-5-5-5-5
3) 100 L-Pull Ups
