WOD
 | Sun, Jun 1 2025 |  |
| Pullup Program 20210810 | CrossFit 20250601 | Deadlift 3 Rep Max | Core Strength Month |
Pullup Program 20210810
(Check In)
Cardio Warmup
2 Rounds
- 10 Shoulder Shrugs per direction
- 10 Pushups
- 10 Ring Rows
2 Sets of 5 Very Easy Strict Pullups
Strength
- 5 x 10 Single Arm Band Rows / side
- 4 x 10 Long Sitting DB Press (1 sec at top/3 sec descent)
- 3 x 15 Double DB Curl
- 3 x 20 Banded Tricep Press Down
Finisher: 3 Rounds
- 10 Slider Pike Ups
- 10 Crab Slides
- 10 Slider Shoot Throughs
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CrossFit 20250601
(Weight)
Welcome to June! This month, we focus on heavy lifting.
WARM-UP:
200m walk
2 sets:
2:00 bike, row, jump, or jog
10 unweighted single-leg deadlifts
10 alternating Cossack squats
10 alternating Samson stretches
2 sets:
10 monster walk steps, forward
10 monster walk steps, backwards
10 banded sumo stance good mornings
10 banded pull-aparts
WOD WARM-UP: 4-5 sets
3 deadlifts
– Lift every 2:00
– Build up to starting weight
HEAVY DAY! WOD: For load:
3-3-3-3-3
Deadlift
– Start every rep with an open hand and a return under control (no dropping the bar)
– Lift every 3:00
MODIFICATIONS:
-Lift only as much as capacity and mechanics allow
STIMULUS NOTES:
Heavy day relative to each athlete
Find a load that is challenging enough to require focus, while still allowing for sound technique
Stick with the same challenging load across all 5 sets or begin the first set of 3 at 65-70% or higher of 1RM and build from there
STRETCHING:
1:00 pigeon pose/leg
:30 standing hamstring stretch/side
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Deadlift 3 Rep Max
(Weight,  3 Rep Max)
Record heaviest Deadlift for 3 reps
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| 1st | 175 Rx | Coach B Sun, Jun 1, 2025 | | 2nd | 160 Rx | Tracy L Sun, Jun 1, 2025 | | 3rd | 155 Rx | Natalie Sun, Jun 1, 2025 | | 1st | 405 Rx | Nick Sun, Jun 1, 2025 | | 2nd | 315 Rx | Royce Sun, Jun 1, 2025 | | 3rd | 145 Rx | Phil Sun, Jun 1, 2025
Coach J Sun, Jun 1, 2025 |
| 1st | 250 Rx | Coach A Thu, Oct 3, 2024 | | 2nd | 235 Rx | Nicole Wed, Oct 1, 2025 | | 3rd | 225 Rx | Erandi Thu, Oct 3, 2024
Coach E Tue, Aug 6, 2024
Julie A Tue, Aug 6, 2024 | | 1st | 435 Rx | Coach C Wed, Oct 1, 2025 | | 2nd | 425 Rx | Kyle Wed, Oct 1, 2025 | | 3rd | 405 Rx | Nick Sun, Jun 1, 2025 |
| Nick | 405 Rx | 3rd | | Royce | 315 Rx | 5th | | Coach B | 175 Rx | 5th | | Tracy L | 160 Rx | 6th | | Natalie | 155 Rx | | | Coach J | 145 Rx | | | Phil | 145 Rx | | | Rosie | 85 Rx | 9th |
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Core Strength Month
Jun 1, 2025 - Jun 30, 2025 (30 Days) 
Welcome to June! This month its all about that core strength!
Core work is SO IMPORTANT for building stability, improving performance in WODs and bulletproofing your body from the inside out.
This month your daily task is to either accumulate 2 minutes in a hollow hold OR complete 60 sit ups per day.
Each day focus on either situps or hollow hold, but challenge yourself to do a mixture throughout the month.
Lets get strong!
| Phil | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Holly | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Natalie | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Tracy L | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Donna | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Brice | 1 2 3 4 5 6 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 J | 1 2 3 4 5 6 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 | 1 2 3 4 5 6 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 | 1 2 3 4 5 6 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 | 1 2 3 4 5 6 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 | 1 2 3 4 5 6 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 | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Amelia | 1 2 3 4 5 6 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 | 1 2 3 4 5 6 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 | 1 2 3 4 5 6 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 | 1 2 3 4 5 6 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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