WOD
 | Tue, Oct 7 2025 |  |
 Coach B
Today’s workout is a high-skill gymnastics triplet and we want you to find challenging options for each movement that still allow you to complete at least 6 rounds in the 12:00 AMRAP. We have many scaled options for you today to get a great workout in!
Happy Gymversary Edouard!!!
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 | Gymversary: Edouard(1) |
| CrossFit 20251007 | Gymnastics Class 2025 1007 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251007
(Rounds)
WARM-UP:
200m walk
3 sets:
– Row or bike
:30 easy pace
:20 moderate pace
:10 fast pace
2 sets:
5 plank to downward dog
10 banded pull-aparts
10 banded pass-throughs
SKILL/STRENGTH:
2 sets:
5-10 hand-release push-ups from the toes or knees
5-10 ring rows
:15-:30 pike hold or handstand hold
5-10 strict pull-ups (scale to foot-assisted pull-ups)
– Rest :10-:20 between movements
5 sets for quality:
Handstand walk (25 ft)
WOD MOVEMENT REVIEW:
HSPUs & Pistol squats
WOD: AMRAP x 12mins
Rx:
STIMULUS 6-9 rounds
3 strict handstand push-ups
6 strict pull-ups
12 pistol squats
MODIFICATIONS:
-HSPUs, modify reps first, e.g., 2 then movement, reduced ROM (no more than 45# plate), negatives or stink bugs
-Strict pull-ups, modify reps first, e.g., 4 then movement, e.g., banded or foot-assisted
-Pistol squats, modify reps first, e.g., 8 then movement, ankle-wrapped, box/bench, or reverse lunges
STIMULUS NOTES:
6-9 rounds
Strict handstand push-ups in unbroken sets
Strict pull-ups in 1-2 sets
Pistol squats in 1:00 or less
STRETCHING:
1:00 banded shoulder stretch/arm
:30 butterfly stretch
:30 seated forward fold
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| 1st | 9.06 | Coach E Tue, Oct 7, 2025 | | 2nd | 7 | Holly Tue, Oct 7, 2025 | | 3rd | 6.19 | Kelly Tue, Oct 7, 2025 | | 1st | 8.18 | Coach J Tue, Oct 7, 2025 | | 2nd | 6.09 | Robert Tue, Oct 7, 2025 |
| Coach E | 9.06 | scaled | | Coach J | 8.18 | scaled | | Holly | 7 | M | | Kelly | 6.19 | M | | Amelia | 6.12 | M | | Rosie | 6.12 | M | | Robert | 6.09 | M | | Natalie | 6 | M | | Edouard | 0 | M |
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Gymnastics Class 2025 1007
(Check In)
Warmup: 200m walk
6 min EMOM:
a) q turns
b) free split HS
3 sets of:
10 3-stage donkey kicks to wall
-rest 1 minute between sets
EMOM x 5 minutes:
A. (Easier option)
3quarter HS freestanding x6 reps
Or…
B. (Advanced option)
Kick to split handstand on wall (3 sec hold) x5 reps (soft contact)
EMOM x 10 minutes:
a. 6 In outs on box
b. 40sec effort - freestanding handstand march
3 sets:
-30 high plank shoulder taps
-8 mini handstand (hands on floor)
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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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