WOD
 | Sun, Jan 18 |  |
| CrossFit 20260118 | Pull-up Strength Class | 🎉Resolution reset 2026 🎉 |
CrossFit 20260118
(Weight)
WARM-UP:
200m walk
4 sets
:30 row, bike, or jump
:10 rest
:30 burpees
:10 rest
:30 scap pull-ups
:10 rest
WOD MOVEMENT REVIEW & WARM-UP: 5 sets:
5 push presses
– Increase load across all sets
– The last set should be just lighter than the first desired working set
HEAVY DAY! WOD: Every 3:00 for 5 sets:
5 push presses
MODIFICATIONS:
May perform dumbbell push presses as needed to work around front-rack limitations
Find correct pull-up variation relative to your capacity
STIMULUS NOTES:
Build to a near-max set of 5 or use a consistent weight for all 5 sets
Follow the strength work with an upper-body stamina challenge
Use a pull-up variation for the skill work that allows 5+ reps in the first effort
ACCESSORY + STRETCHING:
AMRAP x 5mins:
Max strict pull-ups
– Every time you break, perform a 30-ft high-hips bear crawl
1 set:
1:00 banded shoulder stretch/side
| 0% |  | |  | 0% |
| 1st | 115 Rx | Nicole Sun, Jan 18, 2026 | | 2nd | 80 Rx | Coach B Sun, Jan 18, 2026 | | 3rd | 75 Rx | Natalie Sun, Jan 18, 2026 | | 1st | 185 Rx | Nick Sun, Jan 18, 2026 | | 2nd | 75 Rx | Phil Sun, Jan 18, 2026
Coach J Sun, Jan 18, 2026 |
| Nick | 185 Rx | | | Victor P | 175 Rx | | | Nicole | 115 Rx | | | Coach B | 80 Rx | | | Tracy L | 80 Rx | | | Coach J | 75 Rx | | | Natalie | 75 Rx | | | Phil | 75 Rx | | | Kelly | 45 Rx | |
|
Pull-up Strength Class
(Check In)
Warmup:
2 rounds
-30 sec easy row or bike
-10 banded pass throughs
-8 ring rows
-10 dead bugs
2 rounds:
-5 lat pull downs
-5 scap pull-ups with 2 sec pause at top
-10 sec active dead hang
Every 2:30 for 20 minutes:
Sets 1-4:
-3-5 strict pull-ups
Or
-6-8 hard ring rows
Sets 5-8:
-2-4 tempo pull-ups (3-2-3)
Or
-3-5 jumping pull-ups (3 sec negative)
Accessory: 3 rounds
-10 DB hammer curls
-15 banded face pulls
-rest 1 minute
Stretching:
-banded lat stretch
-banded tricep stretch
-child’s pose w/ side stretch
| 0% | | | | 0% |
| Coach B | Yes | | | Nick | Yes | | | L.G. | Yes | | | Coach A | Yes | | | Royce | Yes | | | Edie | Yes | | | Coach J | Yes | |
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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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