WOD
 | Sun, Oct 19 2025 |  |
 | Happy Birthday: Coach C |
| CrossFit 20251019 | Pullup Program 20220607 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251019
(Rounds)
WARM-UP:
200m walk
Junkyard Dog
AMRAP x 5mins:
Partner A: 6 jumps around partner
Partner B: 6 jumps around partner
Partner A: 6 jump over and crawl under partner
Partner B: 6 jump over and crawl under partner
WOD MOVEMENT REVIEW & WARM-UP:
Ring dip
1 set:
5 ring rows, easy foot placement
5 ring dips, variation for the workout
5 box jumps, low height
3 ring rows, feet elevated slightly or feet positioned to a more challenging position
3 ring dips, variation for the workout
3 box jumps, medium height or workout height
3 ring rows, with foot position placed at the position anticipated for the workout
3 ring dips, variation for the workout
3 box jumps, workout height
PARTNER WOD SUNDAY!: AMRAP x 20
Rx:
STIMULUS 14-20 total rounds
10 feet-elevated ring rows
10 ring dips
10 box jumps (24/20 in)
– Partners alternate full round
MODIFICATIONS:
-Reduce reps for any movement
-Ring rows, modify placement of feet to complete in 2 sets or less
-Ring dips, modify movement, e.g., jumping or foot-assisted
-Box jumps, modify height or movement, e.g., step-ups to complete in 2 sets or less
STIMULUS NOTES:
14-20 total rounds
Move quickly through each round with minimal rest between movements
Each movement in 1-2 sets
For the ring rows, elevate the feet on a box that is even with the bottom of the rings
COOL-DOWN & STRETCHING:
10:00:
Front lever practice
1 set:
1:00 lacrosse ball tricep/side
1:00 lacrosse ball shoulder/side
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| 1st | 16.28 | Coach E Sun, Oct 19, 2025
Coach B Sun, Oct 19, 2025 | | 2nd | 15.29 | Natalie Sun, Oct 19, 2025 | | 1st | 15.29 | Coach J Sun, Oct 19, 2025 | | 2nd | 14.22 | Edouard Sun, Oct 19, 2025
Nick Sun, Oct 19, 2025 |
| Coach B | 16.28 | M | | Coach E | 16.28 | M | | Coach J | 15.29 | M | | Natalie | 15.29 | M | | Nick | 14.22 | M | | Edouard | 14.22 | M |
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Pullup Program 20220607
(Check In)
Warmup
3 Rounds
- 5 Prone TYIs
- 5 Plank to Pushup
- 20 Dead Bugs
Lats: 5 Rounds
- 10 Inverted Rows
- 10 Single Arm DB Row /arm
- 10 Barbell Upright Row
5 Rounds
- 10-15 Kip Swings
- 5 Hollow + Arch + Toe Rise + Hip Drive
- 1 Min High Plank
Accessory: 5 Rounds
- 10 Standing DB Press
- 45 Sec Dead Hang
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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 | |
|
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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Natalie 11:12am
Happy Birthday Coach Chase!!!
