WOD
 | Sun, Jun 8 2025 |  |
| CrossFit 20250608 | Pullup Program 20211102 | Core Strength Month |
CrossFit 20250608
(Time)
WARM-UP:
200m walk
PVC SWITCH GAME
Penalty movements:
20 mountain climbers
10 jumping jacks
5 air squats
3 burpees
5 PVC pass-through
200m run
2 sets:
10 banded pull-aparts
8 push-ups from the knees
8 scap pull-ups
:10 ring support hold
WOD REVIEW & WARM-UP:
Ring muscle-ups & variations of
EMOTM x 3mins
1-3 ring muscle-ups (or scaled version)
WOD: For time
Rx:
STIMULUS 11:00-20:00
2 ring muscle-ups
100m single-DB carry (50/35)
200m run
4 ring muscle-ups
100m single-DB carry
200m run
6 ring muscle-ups
100m single-DB carry
200m run
8 ring muscle-ups
100m single-DB carry
200m run
10 ring muscle-ups
100m single-DB carry
200m run
– Carry the dumbbell any way
MODIFICATIONS:
-Muscle-ups, modify reps first then movement, e.g., jumping ring muscle-ups, low-ring transitions, or ring rows + push-ups from the knees
-DB carry, modify weight & distance to complete unbroken
-Run, modify distance to complete in 1:15 or less
STIMULUS NOTES:
Time cap 21:00
Unbroken single-dumbbell carries
Each run in 1:15 or less
3+ muscle-ups/minute
STRETCHING:
1:00 lacrosse ball shoulder mash/side
| 0% |  | |  | 0% |
| Natalie | 14:00 | scaled | | Coach J | 14:01 | 1-2-3-4-5 muscle ups | | Coach B | 14:47 | M | | Rosie | 16:06 | M | | Kelly | 17:45 | M |
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Pullup Program 20211102
(Check In)
Cardio/Shoulder Warmup
Accumulate 2 Mins in Overhand Grip
5 x 3 Jumping Bar MU
3 sets Tempo Pause Supinated Negatives (5/5/5)
EMOTM x 16 Mins
- Min 1: Kipping T2B or K2E
- Min 2: Strict T2B or K2E
(choose # of reps which are challenging but attainable)
Accessory: 3 Rounds
- 10 Banded Lat Pulldowns
- 20 Banded Face Pulls
- 10 Hollow Rocks
| 0% | | | | 0% |
| Coach B | Yes | | | L.G. | Yes | | | Will | Yes | | | Coach J | Yes | |
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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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