WOD
 | Sun, Sep 14 2025 |  |
| CrossFit 20250914 | Pullup Program 20210921 | Fruits and Veggies! |
CrossFit 20250914
(Time)
WARM-UP:
200m walk
200m jog with a partner
– Alternate bear hug carry with partner during 200m
MOVEMENT REVIEW & WOD WARM-UP:
Rowing:
:30 Legs only
:30 Legs then torso
:30 Legs, then torso, then arms before resetting the stroke with the reverse order of arms, torso, then legs
Bear hug carry:
100m bear hug carry/partner
– Use workout weight
– Focus on upright body position and keeping the weight held high on the chest
PARTNER WOD SUNDAY! For time
Rx:
STIMULUS 30:00-40:00
5000/4000m row
1600m bear hug carry (90/50)
– Switch as needed on both movements
MODIFICATIONS:
-Row, modify distance to ensure it is finished in under 25:00
-Carry, modify distance to ensure it is completed in less than 15:00
STIMULUS NOTES:
Time cap 42:00
Pace the rower at a 2:00-2:30/500 meters pace
100+ meters at a time through all carry efforts
Use any object for the bear hug carry (i.e., sandbag, atlas stone, bumper plates, dumbbell)
STRETCHING: 2 sets
10 kip swings
1:00 forearm stretch
1:00 couch stretch/leg
| 0% |  | |  | 0% |
| 1st | 29:27 | Tracy L Sun, Sep 14, 2025
Coach B Sun, Sep 14, 2025 | | 2nd | 30:37 | Kelly Sun, Sep 14, 2025 | | 3rd | 34:35 | Natalie Sun, Sep 14, 2025 |
| Coach B | 29:27 | Brocy (3000m/1600m) | | Tracy L | 29:27 | Brocy (3000m/1600m) | | Kelly | 30:37 | 3000m/1600m | | Arica | 30:37 | 3000m/1600m | | Natalie | 34:35 | w/ Albert (4000m/1600m 35#) |
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Pullup Program 20210921
(Check In)
Cardio Warmup
10-8-6-4-2 Ring Rows superset with
5-4-3-2-1 Inchworm Pushups
2 x 5 Very Easy Pullups
5 x 3 Tough Strict Pullups
8 x 2 HSPU superset with
8 x 6 Barbell Skull Crushers
5 x 10 Bent Over Banded Scap Rows
5 x 10 Bent Over Pause Band Rows
Accessory: 5 Rounds
(40 sec on/20 sec off)
- Plank-2-Pushup
| 0% | | | | 0% |
| Coach B | Yes | | | Tracy L | Yes | | | Edouard | Yes | | | L.G. | Yes | | | Joey P | Yes | |
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Fruits and Veggies!
Sep 2, 2025 - Sep 30, 2025 (29 Days) 
This month, we’re leveling up not just in the gym with benchmarks but also in the kitchen.
The goal: eat at least 3 servings of fruits & vegetables every single day. Pairing smart nutrition with hard training = better recovery, performance, and GAINS 💪🏽
1. Daily Goal: Eat 3 servings of fruits & veggies (a serving = 1 cup raw veggies, ½ cup cooked veggies, or 1 medium fruit).
2. Tracking: Mark off your daily check right here!
3. Consistency Wins: Complete all 30 days and earn bragging rights, a gym shout-out, and maybe a fun prize!
| Coach J | 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 | 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 | 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 | 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 | | Derrick | 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 | | Erandi | 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 | 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 | 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 | | Jose B | 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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