WOD
 | Sun, Jan 4 |  |
| CrossFit 20260104 | Pullup Program 20211116 | Max Strict Pullups | 🎉Resolution reset 2026 🎉 |
CrossFit 20260104
(Time)
Welcome to January! This month, we’ll focus on preparing athletes for the 2026 CrossFit Open. Expect this month’s skill work to prioritize improving technique and efficiency for movements often seen in the CrossFit Open.
WARM-UP:
200m walk
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
WOD MOVEMENT REVIEW & WARM-UP:
Back squats & Rope climbs
WOD: For time
Rx:
STIMULUS 10:00-13:00
15-12-9-6-3
Back squats (185/125)
5-4-3-2-1
Rope climbs
– Use racks for the back squats if you are able
MODIFICATIONS:
-Back squats, modify weight to something can do unbroken
-Rope climbs, modify reps first, e.g., 2-2-1-1-1, then movement, e.g., 1/2 rope climbs, rope lowers
STIMULUS NOTES:
Time cap 15:00
Challenging, but unbroken back squats
Come off the rope at the bottom of each rope climb and get back on quickly
This workout is deceptively challenging on the grip
ACCESSORY + STRETCHING:
Accumulate:
30 GHD hip extensions or 1:00 GHD Superman hold
1 set:
1:00 couch stretch per leg
1:00 foam roll lats per side
1:00 forearm smash per arm
| 0% |  | |  | 0% |
| 1st | 11:48 Rx | Coach E Sun, Jan 4, 2026 | | 2nd | 11:48 | Nicole Sun, Jan 4, 2026 | | 3rd | 12:31 | Coach B Sun, Jan 4, 2026 | | 1st | 9:28 Rx | Brandon Sun, Jan 4, 2026 | | 2nd | 10:17 | Edouard Sun, Jan 4, 2026
Coach J Sun, Jan 4, 2026 |
| Brandon | 9:28 Rx | With Nick | | Coach E | 11:48 Rx | Partner version | | Coach J | 10:17 | De Paris | | Edouard | 10:17 | De Paris | | Nicole | 11:48 | RX with rope lowers | | Coach B | 12:31 | Troke 85# / 12ft |
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Pullup Program 20211116
(Check In)
Warmup: (25 Jumping Jacks, 10 Squat Jumps, 25 Jumping Jacks)
- Foam Roll Lats 3-4 mins
- 10 Thoracic Wall Slides @ 2020
- Y`s, T`s and W`s 5-10 in each position
3 Rounds
- Banded Lat Pulldowns 3x10
- 30 Sec Hollow Hold
- 10 Sec Bar Hang
PULLUP Test (or retest of 12/15/2020) - 3 rounds
- Max Strict PULLUPs or Max Sticking Point Hold
(2 min rest between rounds)
(record max reps or max time held)
Rx: Pullup Count
Rx2: Chinup (supinated) Count
Rx3: Sticking Point Hold (in seconds)
Strength - 10-8-6-4-2
- Pushups
- Dips
Finisher - 3 Rounds:
- 20 Banded Face Pulls
- 8 Bat Wings @ 1515
| 0% | | | | 0% |
| Coach J | Yes | | | L.G. | Yes | | | Tracy L | Yes | | | Nicole | Yes | | | Edie | Yes | |
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Max Strict Pullups
(Reps, Rx2, Rx3,  Pullups and MUs)
Maximum number of strict pullups performed without coming off bar
No kipping!
Rx2: Underhand (supinated) Chin-up
Rx3: Max sticking point hold (in seconds)
| 0% | | | | 0% |
Planned: Fri,Jan30,2026 Sun,Jan4,2026 Sun,Jun29,2025 Sun,Sep22,2024 Tue,Jan11,2022 Tue,Nov16,2021 Tue,Oct19,2021 Sat,May22,2021 Sun,Jan31,2021 Tue,Jan5,2021| 1st | 7 Rx | Coach E Wed, Mar 20, 2024 | | 2nd | 6 Rx | Holly Fri, Jan 30, 2026 | | 3rd | 3.8 Rx | Coach B Sun, Jun 29, 2025 | | 1st | 18 Rx | Coach J Tue, Jan 11, 2022 | | 2nd | 8 Rx | Coach C Fri, Jan 30, 2026
Joe K Sun, Sep 22, 2024 | | 3rd | 7 Rx | Patrick Fri, Jan 30, 2026 |
| Coach J | 6 Rx | 20# weight vest | | Nicole | 1.5 Rx | 4th | | Edie | 20 Rx3 | 6th | | Tracy L | 11 Rx3 | | | L.G. | 6 Rx3 | 9th |
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🎉Resolution reset 2026 🎉
Jan 1, 2026 - Jan 31, 2026 (31 Days) 
Happy New Year Allure Athletes!
Let’s start the year strong by setting goals and building consistency.
This month, think of some fitness related goal(s), write it up on the board (that’s 10 points already!) and start taking positive action towards that goal!
Start simple:
- Did I move today?
- Sleep quality?
- Did I make healthy choices?
The longer you do the action, the sooner it becomes habit.
This challenge is up to you! Do the thing that gets you a step closer to achieving your goals, get a point for that day!
- if you’re unsure what first steps you need to take to start your goal journey, ask a coach!! We love that!
| Coach J | 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 | | Phil | 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 C | 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 | | Robert | 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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