WOD
 | Sun, Jun 15 2025 |  |
| Pullup Program 20220125 | CrossFit 20250615 | 2025 COMMUNITY CUP WORKOUT 2 | Core Strength Month |
Pullup Program 20220125
(Check In)
Cardio/Shoulder Warmup
3 Rounds:
- Wrist stretches
- Overhead Banded Shoulder Stretch
- Overhead Banded Shoulder Circles
- Max-1 Pushups
2 x 5 easy pullups
EMOTM x 24 (alternating)
- 2 to 4 Tempo Pullups (2 sec up/2 sec down)
- 2 to 5 Deep Strict Dips
- 2 Strict HSPU (select challenging depth)
Accessory: 3 Rounds
- 6 Straight Leg Lifts (use stall bars)
- 5 GHD Back Extensions
- 4 Bat Wings (5 sec hold at top)
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CrossFit 20250615
(Rounds)
WARM-UP:
200m walk
200m jog
2 sets:
10 banded pull-aparts
10 hollow rocks
5 elbow-to-insteps/leg
10 alternating plank shoulder taps
10 good mornings
10 scap pull-ups
200m run
WOD WARM-UP:
Rope climb & KB swing review
1 round:
1 rope climb
5 AbMat sit-ups
5 kettlebell swings
– Use workout variations
WOD: AMRAP x 20mins
Rx:
STIMULUS 4-6+ rounds
2 rope climbs
100m run
20 AbMat sit-ups
100m run
20 KB swings (53/35)
MODIFICATIONS:
-Rope climbs, modify reps & height, then movement, e.g., rope lowers
-Run, modify movement if needed
-Sit-ups, modify reps, e.g., 12
-KB swings, modify weight, reps, or movement to complete in 2 sets or less
STIMULUS NOTES:
4-6+ rounds
Each round in 5:00 or less
Kettlebell swings in 2 sets or less
STRETCHING: 2 sets
:30 cobra stretch
:30 elbow-to-instep/side
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| 1st | 5.01 | Coach B Sun, Jun 15, 2025 | | 2nd | 4.10 | Kelly Sun, Jun 15, 2025 | | 3rd | 4.03 | Chloe Sun, Jun 15, 2025 | | 1st | 5 | Jose B Sun, Jun 15, 2025 | | 2nd | 4 | Diggity Sun, Jun 15, 2025
Derrick Sun, Jun 15, 2025 |
| Coach B | 5.01 | M | | Jose B | 5 | M | | Kelly | 4.10 | M | | Chloe | 4.03 | M | | Natalie | 4.02 | M | | Derrick | 4 | M | | Rosie | 4 | M | | Diggity | 4 | M |
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2025 COMMUNITY CUP WORKOUT 2
(Reps, Rx2, Rx3)
WARM-UP:
200m walk
10 leg swings/leg
:15 Samson stretch/leg
10 banded lateral steps/direction
10 PVC pass-throughs
10 lateral leg swings/leg
10 alternating Spiderman + twist
10 banded monster walks/direction
10 scap pull-ups
Every 2:00 for 3 sets:
:45 row
5 wall-facing squats
WOD REVIEW & WARM-UP:
2 sets:
2 pause overhead squats
4 overhead squats
– Build in load to workout weight
1 set:
8 toes-to-bars
8 overhead squats
10-calorie row
– Rest 1:00
1 set:
10-calorie row
8 overhead squats
8 chest-to-bar pull-ups
COMMUNITY CUP WORKOUT 2
WOD: Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rx:
Rounds 1 and 2
15 toes-to-bars
15 overhead squats (95/65)
Max-calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups
Rx2 Intermediate
Rounds 1 and 2: 10, 10 at (75/55)
Rounds 3 and 4: 10, 10, Max pull-ups
Rx3 Beginner
Rounds 1 and 2: 10 sit-ups, 10 at (45/35)
Rounds 3 and 4: 10, 10, Max ring rows (angled)
– Your score is the total number of reps completed
MODIFICATIONS:
If you are signed up for the Community Cup, perform the variation of the workout for your tier
If you are not signed up, scale the workout as needed to fit your needs and capacity
STIMULUS NOTES:
Light loading of barbell to allow to complete reps unbroken in each set
Complete toes-to-bars in :45
Should have :30-1:00 to perform max reps or calories
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| 1st | 114 Rx3 | Erandi Wed, Jun 11, 2025 | | 2nd | 79 Rx3 | Chloe Wed, Jun 11, 2025 | | 3rd | 117 | Holly Wed, Jun 11, 2025 | | 1st | 158 Rx2 | Coach J Sun, Jun 15, 2025 | | 2nd | 140 Rx2 | Coach C Wed, Jun 11, 2025 | | 3rd | 127 Rx3 | Aaron D Wed, Jun 11, 2025 |
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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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