WOD
 | Thu, Oct 16 2025 |  |
 Coach B
Today looks like a fun one! You get to take on heavy lifting (deadlift) with a high heart rate (wall-walks & running) while shooting to finish each round in under 3:00 for a 30:00 AMRAP. This is a long one and will require you to pace your workout while maintaining the time stimulus. Let's Goooooo!
Coach J
Let's Gooooooo! 💪
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| CrossFit 20251016 | CrossFit 20251103 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251016
(Rounds)
WARM-UP:
200m walk
200m run, slow
5 leg swings/leg
5 hamstring scoops/leg
5 inchworms + push-ups
200m run, faster
WOD MOVEMENT REVIEW & WARM-UP:
Wall walk & Deadlift
On a 10:00 clock:
Build to 90%
– Find workout load, relative to each athlete
– Rest 1:00-2:00 between lifts
WOD: AMRAP x 30mins
Rx:
STIMULUS 10-15 rounds
3 wall walks
200m run
1 deadlift
– Deadlift load is 80-90% of 1-rep max
MODIFICATIONS:
-Wall walks, modify movement, e.g., reduced ROM or inchworms
-Run, modify distance to complete in 1:30 or less
STIMULUS NOTES:
10-15 rounds
Each round in 2:00-3:00
:45-1:00 for wall walks
1:00-1:30 for run
:15-:30 for deadlift
Heavy lifting with a high heart rate
STRETCHING:
:30 scorpion stretch/side
1:00 child’s pose stretch
| 100% |  | |  | 0% |
| Joey P | 14 Rx | | | Coach J | 13.02 Rx | 250m row | | Edouard | 13 Rx | | | Phil | 11.13 | M | | Jose B | 11.08 | M | | Tracy L | 11.08 | M | | Matt | 11.03 | M | | Derrick | 10.08 | M |
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CrossFit 20251103
(No Results Tracked)
Welcome to November! This month, we’ll focus on pressing. Expect to see workouts that include the many ways we can press in a workout.
WARM-UP:
200m walk
3 sets:
:30 on any machine
10 Spiderman lunges
10 alternating Cossack squats
5 goblet squats
5 paused goblet squats (:03 pause at the bottom)
WOD MOVEMENT REVIEW & WARM-UP:
3 sets:
5 back squats
– Rest 1:00-2:00 between lifts
– Start light and build to working weight
HEAVY DAY! WOD: For load:
Back squat
5-5-5-5-5
– Rest about 3:00 between sets
MODIFICATIONS:
-Scale load relative to each individual athlete
STIMULUS NOTES:
All sets at 70%+ or 1-rep max
Perform straight sets across OR add load, but no more than 10 lb at a time
FINISHER & STRETCHING:
AMRAP x 1min:
Max reps back squat
– Use 80% of today’s heaviest set for 5 reps
– Bar stays on the athlete’s back for the full minute
2 sets:
:30 child’s pose
:15-:30 Samson stretch/leg
| 0% | | | | 0% |
| Coach J | 190 Rx | | | Coach B | 110 Rx | | | Emi | 70 Rx | | | Coach A | 110 Rx | | | Nick | 225 Rx | |
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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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