WOD
 | Sun, Oct 5 2025 |  |
| Pull up strength 10525 | CrossFit 20251005 | Holloween challenge 👻 | Whoop giveaway class tracker |
Pull up strength 10525
(Time)
5 Min Cardio Warmup
3 Sets
- 30 sec Cat/Cow
- 30 sec Hollow Hold
- 30 sec Rest
2 Sets
- 30 sec Active Hang
- 30 sec Bent Over Plate Hold
- 30 sec Rest
2 x 5 Easy Pullups
5 Rounds
- 5 Bent Over Barbell Row (build to heavy set)
- 12 Seated Band Pull-downs
- 8-10 Tough Pushups
Closer: 3 Rounds
- 8 Kip Swings (focus on hollow/arch)
- 8 Handstand Kick-ups (tight core)
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CrossFit 20251005
(Reps)
WARM-UP:
200m walk
1 set:
High knees (25 feet)
Butt kickers (25 feet)
Walking Samson stretch lunges (25 feet)
200m jog
1 round with partner:
Partner 1 | :30 shuttle runs (easy)
Partner 2 | :30 alternating elbow-to-insteps
Switch
Rest :30
Partner 1 | :30 shuttle runs (moderate)
Partner 2 | :30 alternating reverse lunges
Switch
Rest :30
Partner 1 | :30 shuttle runs (fast)
Partner 2 | :30 kettlebell good mornings
Switch
WOD MOVEMENT REVIEW & WARM-UP:
– KB swing
1 set:
Partner 1: 10 kettlebell swings
Partner 2: max shuttle runs
Switch
– Use workout variation
PARTNER WOD SUNDAY!: AMRAP x 14mins
Rx:
STIMULUS 150+
Max KB swings (70/53)
– Every 2:00, including 0:00, both partners perform 5 shuttle runs
– 1 shuttle run is 25 ft out and back
– No floor touch on the shuttle run
– Partners switch as needed
MODIFICATIONS:
-KB swings, modify weight to complete 15 unbroken reps before trading then movement, e.g., Russian
-Shuttle runs, reduce reps to complete in :30 or less
STIMULUS NOTES:
150+ total kettlebell swings
Heavier kettlebell, but still in sets of 15+ swings before switching
Shuttle runs in :30 or less each time; no floor touch
STRETCHING:
4 sets:
:20 flutter kicks
:10 rest
:20 Russian twists
:10 rest
– Add weight to the Russian twists if desired
1 set:
1:00 unweighted sumo-stance good mornings
1:00 cat cows
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| 1st | 275 | Nicole Sun, Oct 5, 2025
Tracy L Sun, Oct 5, 2025 | | 2nd | 236 | Kelly Sun, Oct 5, 2025
Coach B Sun, Oct 5, 2025 | | 3rd | 210 | Natalie Sun, Oct 5, 2025 | | 1st | 236 | Nick Sun, Oct 5, 2025 |
| Tracy L | 275 | M | | Nicole | 275 | M | | Coach B | 236 | M 35# Bricklly | | Nick | 236 | M | | Kelly | 236 | M | | Natalie | 210 | M with Albert! |
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Holloween challenge 👻
Oct 1, 2025 - Oct 31, 2025 (Individual Goal 50) 
Do core workouts give you a fright?! 👻 Not after this month!
This month we are focusing on everyone’s favorite, the hollow hold!
It’s easy! Through the month of October accumulate 45 minutes in a hollow hold.
Too spooky?? 🎃 Not at all. This is just 2 minutes everyday through the month of October.
Did you miss a day? 🦇 No worries, just catch up the next day.
You got this athletes! 🎃👻
| Coach J | | | Coach A | | | Nick | | | Coach E | | | Coach B | | | Holly | |
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Whoop giveaway class tracker
Oct 1, 2025 - Oct 31, 2025 (31 Days)
Track your classes everyday and get your entries for our October Whoop giveaway! See a coach about entering
Attend a class, give yourself a check. Easy!
What’s a whoop anyways?
The WHOOP fitness tracker is a lifestyle companion. With a minimalist, screen-free design, WHOOP blends seamlessly into your day and night, tracking the metrics that matter most.
•Recovery: WHOOP measures heart rate variability, resting heart rate, and sleep performance to show you how ready your body is for what’s ahead.
•Effort, elevated: Daily strain insights guide your training — so every workout counts, and every rest day restores.
•Sleep, perfected: Beyond hours of rest, WHOOP tells you the quality of your recovery, helping you optimize bedtime, wake time, and consistency.
•Design without compromise. Slim, lightweight, waterproof, and endlessly customizable, WHOOP is crafted to move with you, anywhere life takes you.
| Derrick | 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 31 | | Jose B | 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 31 | | Coach B | 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 31 | | Brandon | 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 31 | | Coach 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 31 | | 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 31 | | Joe K | 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 31 |
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