WOD
 | Sun, Oct 26 2025 |  |
| CrossFit 20251026 | Pullup Program 20220614 | Holloween challenge 👻 | Whoop giveaway class tracker |
CrossFit 20251026
(Time)
WARM-UP:
200m walk
2 sets:
25m suitcase carry
10 air squats
25m suitcase carry
10 sit-ups
25m suitcase carry
10 burpees
Plank tap relay game:
Each athlete must touch each object twice
WOD MOVEMENT REVIEW & WARM-UP:
Double-unders & Russian KB swings
1 set:
20-meter kettlebell suitcase carry
30 double-unders
10 Russian kettlebell swings
:20 plank hold
– Use workout variations
WOD: Every 5:00 for 3 sets
Rx:
STIMULUS At least 1:00 to perform plank attempt in each round; 2:00+ for advanced athletes
100m KB suitcase carry (70/53)
100 double-unders
30 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank
– Use the same kettlebell for the swings
MODIFICATIONS:
-KB, modify weight to go unbroken
-Double-unders, modify reps e.g., 50 then movement, timed attempts or single-unders
-Russian KB swings, modify reps e.g., 20
-Plank, modify movement e.g., knees or reduced ROM
STIMULUS NOTES:
At least 1:00 to perform plank attempt in each round; 2:00+ for advanced athletes
Moderate kettlebell load; swing in 1-2 sets
Unbroken farmers carry efforts; switch hands as needed
Double-unders in 1:30 or less
COOL-DOWN & STRETCHING:
8 sets:
:20 handstand hold
:10 rest
1 set:
1:00 forearm stretch
1:00 child’s pose stretch
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| 1st | 2:15 | Emi Sun, Oct 26, 2025 | | 2nd | 3:30 | Tracy L Sun, Oct 26, 2025 | | 3rd | 4:75 | Rosie Sun, Oct 26, 2025 | | 1st | 2:48 | Nick Sun, Oct 26, 2025 | | 2nd | 3:15 | Edouard Sun, Oct 26, 2025 | | 3rd | 5:39 | Coach J Sun, Oct 26, 2025 |
| Emi | 2:15 | M | | Nick | 2:48 | M | | Edouard | 3:15 | M (25 DUB) | | Tracy L | 3:30 | M | | Rosie | 4:75 | M | | Kelly | 5:15 | M | | Coach J | 5:39 | M | | Coach B | 6:15 | M |
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Pullup Program 20220614
(Check In)
Warmup
3 Rounds
- 10 Supinated Band Pullaparts
- 5 Prone Arm Jacks
- 5 Pushups
10-9-8-7-6-5-4-3-2-1
- Strict HSPU
- Strict Chin Up
Accumulate 25 Press Down Hold (2-4 sec hold per rep)
Accessory: 3 Rounds
- 20 Banded Tricep Extensions
- 10 Hanging Knee Raises
- 10 Glute Bridges
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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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