WOD
 | Mon, Jan 12 |  |
 Coach J
Today we have a variety of pressing movements mixed with running (to let the shoulders rest). It's a bit longer of a workout at 22 minutes or under. But don't worry, we'll complement it with some pulling (row) movements after the workout. ;)
Rosie, congratulations on your 1 year Gymversary!!!
|
 | Gymversary: Rosie(1) |
| CrossFit 20260112 | Upperbody Strength 20260112 | Other Results | 🎉Resolution reset 2026 🎉 |
CrossFit 20260112
(Time)
WARM-UP:
200m walk
3 sets:
200m run
10 alternating toy soldiers
10 alternating hamstring scoops
5 inchworm + pushups
5 burpees
WOD MOVEMENT REVIEW & WARM-UP:
DB bench presses & Ring push-ups
WOD: For time
Rx:
STIMULUS 15:00-22:00
400m run
50 DB bench presses (50/35)
400m run
50 ring push-ups
400m run
50 hand-release push-ups
400m run
MODIFICATIONS:
-Run, modify distance, e.g., 300 or 200
-Bench presses, modify weight, e.g., 35/25 or 20/10
-Ring push-ups, modify reps first, e.g., 35 then movement, e.g., rings pushed out to a steep incline
-Hand-release push-ups, modify reps first, e.g., 35 then movement e.g., from knees
STIMULUS NOTES:
Time cap 24:00
Challenge upper-body pushing stamina with an elevated heart rate from the run
Dumbbell bench presses in under 5:00; set of 15-20 reps to start
Ring push-ups and hand release push-ups each in under 4:00
Run efforts in under 2:30
ACCESSORY + STRETCHING:
Every 2:00 x 4 sets:
10 single-arm dumbbell rows/side
1 set:
1:00 door pec stretch/side
| 0% |  | |  | 0% |
| 1st | 18:42 | Rosie Mon, Jan 12, 2026 | | 2nd | 20:26 | Kelly Mon, Jan 12, 2026 | | 1st | 19:38 | Joey P Mon, Jan 12, 2026 | | 2nd | 20:20 | Brandon Mon, Jan 12, 2026 | | 3rd | 21:50 | Josh Mon, Jan 12, 2026 |
| Rosie | 18:42 | M | | Joey P | 19:38 | M | | Brandon | 20:20 | M | | Kelly | 20:26 | M | | Josh | 21:50 | M |
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Upperbody Strength 20260112
(Rounds)
Warm-Up
200m walk
2 rounds:
-10 PVC pass-throughs
-10 PVC strict press
-10 Scap push-ups
-20s Hollow hold
—Then—
-8 empty bar strict press
-6 light
-4 moderate
⸻
Strict Press
-6 sets x 3 reps @ 77–80%
Rest 2:30–3:00
⸻
Accessory
Superset x 4 rounds:
-10 Tempo lateral raises (3 sec up) (light) (both sides @ same time)
-15 Banded face pulls
⸻
Death by push ups:
Every 30s, 15 push ups until you cannot complete the round. Score is highest round completed
⸻
Stretching:
-Child’s pose w/ side stretch
-Banded lat stretch
-1 min per side shoulder capsule stretch
| 0% | | | | 0% |
| 1st | 4.07 | Holly Mon, Jan 12, 2026 | | 2nd | 3m | Erandi Mon, Jan 12, 2026
Amelia Mon, Jan 12, 2026
Coach E Mon, Jan 12, 2026 | | 3rd | 2.13 | Nicole Mon, Jan 12, 2026 | | 1st | 2.7 Rx | Joe K Mon, Jan 12, 2026 | | 2nd | 2 Rx | Coach C Mon, Jan 12, 2026 | | 3rd | 3m | Coach J Mon, Jan 12, 2026 |
| Joe K | 2.7 Rx | | | Coach C | 2 Rx | | | Holly | 4.07 | Knees (80# weight) | | Coach E | 3 | Box | | Amelia | 3 | Knees | | Coach J | 3m | scaled | | Erandi | 3m | scaled | | Nicole | 2.13 | Knees | | Robert | 2.03 | 10 reps | | Phil | 2m | 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 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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