WOD
 | Sun, Apr 27 2025 |  |
| Pullup Program 20221222 | CrossFit 20250427 | STAY HYDRATED |
Pullup Program 20221222
(Check In)
Warmup: 2 Rounds
- 30 sec passive Hang
- 20 sec partner assisted Shoulder Opener
- 10 High Plank Plate Hops
- 5 Ball Ups on Bar
Gymnasty Day
2 rounds
- 10 sec single arm hang /arm
- 3 Pullovers
- 10 Bar Dips
- 5 inverted Deadlifts
- 15 sec Tuck Front Lever Hold
2 rounds
- 10 Press HS Shoot Through Drills
- 10 Ice Cream Makers
- 5 Bar Skin the Cats
Planche Progression
- Frog Stand --> Straight Arm
- Planche Lean --> Tuck
- Straight Arm --> Elbow Planche
- Planche Pushup
- Pike Hold --> Shoulder Planche
- Shoulder Lever/Chameleon Tuck
| 0% |  | |  | 0% |
| Will | Yes | | | Coach J | Yes | | | Royce | Yes | | | Edouard | Yes | |
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CrossFit 20250427
(Rounds)
WARM-UP:
200m walk
10 arm circles forward, small
10 arm circles forward, large
10 arm circles backward, small
10 arm circles backward, large
10 arm swings across
10 arm swings overhead
5 neck rolls/direction
20 torso twists
10 hip circles/direction
10 leg swings/leg
10 lateral leg swings/leg
10 toe touches
5 over/under-the fences/direction
2 sets:
10 banded external rotations
10 banded pass-throughs
5 scap pull-ups
5 push-ups
5 scap shrugs
– Hold the top of each rep for :03
SKILL/STRENGTH: 4 sets
Bottom-up KB carry, right (50 ft)
Bottom-up KB carry, left (50 ft)
WOD: AMRAP x 12mins
Rx:
STIMULUS 3-6 rounds
10 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (50/35)
:20 hang from the pull-up bar
– Use two dumbbells
MODIFICATIONS:
-Ring dips, modify reps first then movement, e.g., foot-assisted
-L-sit hold, modify movement, e.g., bending one or both legs, or plank hold
-Box, modify height to go unbroken
-Hang, modify time first then movement, e.g., foot-assisted
STIMULUS NOTES:
3-6 rounds
Shorter duration holds, encourage athletes to go unbroken
Ring dips in 3 sets or less
Hold and hang to allow for 2 sets or less in the workout
Each round: 4:00 to 2:00
STRETCHING:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
| 0% | | | | 0% |
| Kelly | 5.04 | M | | Coach E | 4.55 | M | | Rosie | 4.40 | M | | Nick | 4.33 | M | | Michelle | 3.10 | M |
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STAY HYDRATED
Apr 7, 2025 - Apr 30, 2025 (24 Days) 
It’s April and it’s getting warmer, plus our focus this month is ENDURANCE. There’s no better time to remind ourselves to stay hydrated!
Everyday this month we are drinking 60oz of water!
Grab your favorite water bottle and let’s get hydrated!!
Congrats to Brandon for winning last months lunge challenge drawing!
| Coach B | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Julie A | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Carlos | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach E | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Will | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Chloe | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach C | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Nick | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Tricia | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach A | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Rosie | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Anthony V | 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 |
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