WOD
 | Tue, Jan 6 |  |
 Coach B
Happy New Year!!! This month we're focusing on getting you ready for the CrossFit Open and day 6 of the month brings you a descending-box jump-over challenge with plank holds and farmers carries thrown in. This looks like a fun one but you'll definitely be challenged through the midline. I'll see you this afternoon! 💪🏻
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| CrossFit 20260106 | Gymnastics Training 2026 0106 | 🎉Resolution reset 2026 🎉 |
CrossFit 20260106
(Time)
WARM-UP:
200m walk
2 sets:
:20 jumping jacks
25m dumbbell suitcase carry
10 lunges
25m dumbbell suitcase carry
10 plank shoulder taps
25m dumbbell suitcase carry
10 up-downs
Plank tap relay game for time: 6:00
WOD MOVEMENT REVIEW & WARM-UP:
Box jump-overs
3 sets:
50m farmers carry
– Rest 1:00 between sets
– Build to workout loading
WOD: For time
Rx:
STIMULUS 12:00-18:00
2:00 plank hold
30 box jump-overs (24/20)
100m DB farmers carry (50/35)
2:00 plank hold
20 box jump-overs
100m DB farmers carry
2:00 plank hold
10 box jump-overs
100m DB farmers carry
– Use two dumbbells
MODIFICATIONS:
-Plank hold, modify time first, then movement, e.g., knees
-Box jump-overs, modify height
-DB farmers carry, modify weight
STIMULUS NOTES:
Time cap 20:00
Midline work with an elevated heart rate
Plank holds in 2 sets or less
Farmers carries in 2 sets or less
ACCESSORY + STRETCHING:
8 sets:
:20 push-ups
:10 rest
1 set:
1:00 foam roll upper back
1:00 double-forearm stretch
| 0% |  | |  | 0% |
| 1st | 12:37 Rx | Amelia Tue, Jan 6, 2026 | | 2nd | 13:27 Rx | Coach E Tue, Jan 6, 2026 | | 3rd | 14:18 Rx | Holly Tue, Jan 6, 2026 | | 1st | 11:26 Rx | Brandon Tue, Jan 6, 2026 | | 2nd | 11:31 Rx | Edouard Tue, Jan 6, 2026 | | 3rd | 15:40 Rx | Joe S Tue, Jan 6, 2026 |
| Brandon | 11:26 Rx | | | Edouard | 11:31 Rx | | | Amelia | 12:37 Rx | | | Coach E | 13:27 Rx | | | Holly | 14:18 Rx | | | Joe S | 15:40 Rx | | | Tracy L | 16:02 Rx | | | Kelly | 13:47 | M | | Coach J | 14:00 | M | | Brittany | 14:34 | M | | Rosie | 14:37 | M | | Phil | 15:24 | M |
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Gymnastics Training 2026 0106
(Reps)
Week 4 day 3
Warmup: 200m walk
EMOMx8:
a) 8 QTurns from wall
b) 30s side press HS hold from box
E30S x3 minutes
-1 wall walk plus 10 marches on box
EMOMx6 minutes:
a) 20sec side press HS from box
b) 40s free split HS practice
EMOM x 3:
15 seconds WF split HS march (remove foot)
Rest 2 minutes, then…
3 minutes max free split handstand march
5 rounds:
5 plank walkouts
5 donkey kicks
5 push up negative (4 sec)
| 0% | | | | 0% |
| Coach J | 16 Rx | | | Coach E | 11 Rx | | | Brice | 4 Rx | | | Natalie | 4 | Wall supported | | L.G. | DNS | scaled |
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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 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 | | 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 | | 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 |
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