WOD
 | Sun, Oct 12 2025 |  |
 | Welcome: Emi |
| CrossFit 20251012 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251012
(Time)
WARM-UP:
200m walk
2 sets:
:30 high plank hold
10 reverse lunges
10 jumping jacks
10 up-downs
200m run
WOD MOVEMENT REVIEW & WARM-UP:
L-sit hold & Air squat
1 round:
10 air squats
:10 L-sit hold
WOD: 3 rounds for time
Rx:
STIMULUS 2:30-3:30 per round
50 air squats
L-sit hold for the time it takes to complete the air squats
– Rest 3:00 between rounds
MODIFICATIONS:
-Air squats, modify reps, e.g., 40, 30 and to complete in under 1:15
L-sit holds, modify time then movement, e.g., tucked position or seated leg raise
STIMULUS NOTES:
2:30-3:30 per round
Air squats in under 1:15
L-sit holds in 1-3 sets
STRETCHING:
2 sets:
1:00 foam roll quad/leg
1:00 foam roll glute/leg
| 0% |  | |  | 0% |
| 1st | 12;00 | Emi Sun, Oct 12, 2025 | | 2nd | 14:00 | Natalie Sun, Oct 12, 2025
Rosie Sun, Oct 12, 2025 | | 3rd | 14:30 | Kelly Sun, Oct 12, 2025 | | 1st | 13:30 | Coach J Sun, Oct 12, 2025 | | 2nd | 14:00 | Matt Sun, Oct 12, 2025 | | 3rd | 14:55 | Phil Sun, Oct 12, 2025 |
| Emi | 12;00 | Seated L sit | | Coach J | 13:30 | Seated L sit | | Rosie | 14:00 | Seated L sit | | Matt | 14:00 | Seated L sit | | Natalie | 14:00 | Seated L sit | | Kelly | 14:30 | Seated L sit | | Phil | 14:55 | Seated L sit | | Nick | 15:00 | Seated L sit |
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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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