WOD
 | Mon, Oct 20 2025 |  |
 Coach J
We're kicking off the week with a simple couplet that will pack a potent punch on the legs, hips, and core. It's a simple descending rep scheme of Toes-2-Bar and Wall Balls, starting with 21 of each. While most will focus on the cardio impact of the Wall Balls, don't underestimate the core impact the Toes-2-Bar movement will have.
A great goal for today is to try to go unbroken on every round! Can you do it? Let's see how many can accomplish that.
Also, Happy Gymversary to Nick!!!
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 | Gymversary: Nick(1) |
| CrossFit 20251020 | Upperbody Strength 20251020 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251020
(Time)
WARM-UP:
2 sets:
10 back-to-back twist passes
10 granny tosses
10 bounce passes
10 chest passes
10 side tosses, right
10 side tosses, left
10 roll passes
10 squat throws
1 set:
:30 seated straight leg toe touch stretch
10 single-leg leg lifts, pike position/side
:30 seated straight leg toe touch stretch
10 leg lifts
WOD MOVEMENT REVIEW & WARM-UP:
Toes-to-bars & Wall-balls
5 toes-to-bars
5 wall-ball shots
– Use workout variations
WOD: 21-18-15-12-9-6-3 reps for time
Rx:
STIMULUS 7:00-12:00
Toes-to-bars
Wall-balls (20/14)
MODIFICATIONS:
-Toes-to-bars, modify reps scheme, e.g., 15-13-11-9-7-5-3 or 14-12-10-8-6-4-2 or 15-12-9-6-3 then movement, e.g., Knees-to-chest or hanging knee raises
-Wall-balls, modify weight first then height
STIMULUS NOTES:
Time cap 14:00
Fast back-and-forth couplet
Large or unbroken sets
Expect this workout to tax the hip flexors
Advanced athletes can challenge themselves with a heavier ball
COOL-DOWN & STRETCHING:
EMOTM x 6mins:
1 rope climb
1 set:
1:00 foam roll quad/leg
1:00 foam roll lats/side
| 0% |  | |  | 0% |
| 1st | 7:42 | Rosie Mon, Oct 20, 2025 | | 2nd | 8:10 | Cassy Mon, Oct 20, 2025 | | 3rd | 8:40 | Katie S Mon, Oct 20, 2025 | | 1st | 7:04 | Coach C Mon, Oct 20, 2025 | | 2nd | 10:30 | Kyle Mon, Oct 20, 2025 | | 3rd | 10:46 | Josh Mon, Oct 20, 2025 |
| Coach C | 7:04 | M | | Rosie | 7:42 | M <- alot | | Cassy | 8:10 | M | | Katie S | 8:40 | M | | Erandi | 9:22 | M | | Amelia | 9:49 | Knees | | Kyle | 10:30 | M | | Josh | 10:46 | M | | Tracy L | 10:49 | M | | Aaron D | 11:00 | M | | Carmille | 11:26 | M | | Chloe | 12:04 | M |
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Upperbody Strength 20251020
(Reps)
Warm-Up:
200m walk or row
-10 banded pull-aparts
-10 banded pass-throughs
-10 PVC around-the-worlds
-10 push-ups
-10 scap push-ups
-10 shoulder circles (each direction)
-10 arm crossovers
-10 banded external rotations
-10 empty bar bench press reps
Short Barbell Warm-Up:
-5 empty bar bench press
-5 close-grip bench
-5 wide-grip bench
-3 paused bench (1-sec pause)
Strength 1: Bench Press (Week 1/8)
-4 sets x 5 reps @ 65–70%
-2 sets x 3 reps @ 70–75%
Strength 2: Dumbbell Floor Press
-3 sets x 10 reps (moderate)
WOD (AMRAP 10):
10 Push-ups
8 Ring rows
6 Dumbbell thrusters (50/35)
Stretching:
-:60 Doorway pec stretch
-:60 Child’s pose
-:60 Triceps stretch
| 0% | | | | 0% |
| 1st | 126 | Natalie Mon, Oct 20, 2025 | | 1st | 227 | Coach J Mon, Oct 20, 2025 | | 2nd | 120 | Robert Mon, Oct 20, 2025
Phil Mon, Oct 20, 2025 | | 3rd | 1 | Coach C Mon, Oct 20, 2025 |
| Coach J | 227 | scaled | | Natalie | 126 | scaled | | Phil | 120 | scaled | | Robert | 120 | scaled | | Coach C | 1 | scaled |
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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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Nick 4:57pm
Thanks for the year of awesomeness at Allure! 🏋️♂️ 💪
