WOD
 | Mon, Oct 6 2025 |  |
 Coach J
Today's exciting workout is a 3-movement chipper. This suggests each movement will have a higher number of reps - and it does. You'll want to be smart about how you break up the reps. The last movement is calories on a bike, designed for you to use everything you have in the tank in closing out this workout.
We'll also have a cooldown walk for you after the workout... with a twist. ;)
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| CrossFit 20251006 | Upper body Strength 20251006 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251006
(Time)
WARM- UP:
200m walk
AMRAP x 6mins:
10/8-cal bike
10 shoulder presses (empty barbell)
10 kip swings OR V-ups
– Increase pace each round on the bike
WOD MOVEMENT REVIEW & WARM-UP:
Toes-to-bar
Push press
3-5 sets:
5 push jerks
– At least one set should be heavier than workout weight
WOD: For time
Rx:
STIMULUS 10:00-15:00
50 push jerks (105/155 lb)
50 toes-to-bars
35/50-cal Echo bike
MODIFICATIONS:
-Push jerks, modify weight OR reps to complete consistent sets of at least 5 reps
-Toes-to-bars, modify reps first then movement, e.g., toes-to-eyes, kipping knee raises (no singles)
-Bike, modify cals to complete in under 5:00
STIMULUS NOTES:
Time cap 17:00
Push jerks in under 5:00; 10+ reps to start
Toes-to-bars in under 5:00
Echo bike in under 5:00
COOL-DOWN & STRETCHING:
1 set:
200m dumbbell waiters walk
1 set:
1:00 couch stretch/leg
| 100% |  | |  | 0% |
| 1st | 12:26 | Cassy Mon, Oct 6, 2025 | | 2nd | 13:03 | Holly Mon, Oct 6, 2025 | | 3rd | 13:19 | Katie S Mon, Oct 6, 2025 | | 1st | 11:20 | Coach C Mon, Oct 6, 2025 | | 2nd | 12:28 | Kyle Mon, Oct 6, 2025 | | 3rd | 13:26 | Jose B Mon, Oct 6, 2025 |
| Coach C | 11:20 | M | | Cassy | 12:26 | 55#/ knee raises | | Kyle | 12:28 | M- 115# | | Holly | 13:03 | 55# / knee raises | | Katie S | 13:19 | M- 25# | | Jose B | 13:26 | 95#/ knee raises | | Derrick | 13:31 | 95#/knee raises | | Carmille | 13:37 | M- 35# | | Brandon | 14:10 | 95# | | Kelly | 15:16 | M- 25# |
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Upper body Strength 20251006
(Check In)
Loading: Light
Use weights today you could perform 12-15 unbroken reps with on a fresh set.
Perform either the classic or the workout but not both!
WARMUP
For 2-3 rounds
30-40s Easy row, bike or ski.
7 Ring row
7 Kettlebell swing
–
For 30-45s each
Downward dog pose
Child’s pose
Pvc pass through
–
Build to your first working set on the Pendlay row using warmup reps of 3-2-1-1-1 or more.
–
Prior to the workout perform 2-3 reps of each movement building to your workout weights.
STRENGTH
Pendlay row
4 x 3 @ heaviest weight
*Rest 2-4 min between sets.
*Choose one of three goals for today:
1. Stay between 85-95% of your heaviest triple.
2. More total lbs moved than your previous 4 x 3.
3. Establish a new 3rm.
WORKOUT
For time:
100 Seated banded lat pull down
–Then–
7 Rounds of
10 Ring row with controlled eccentric
10 Inside curl (5 on each arm)
–Then–
100 Banded bicep curl
| 100% | | | | 0% |
| Derrick | Yes | | | Jose B | Yes | | | Amelia | Yes | | | Robert | Yes | |
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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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