WOD
 | Mon, Jan 19 |  |
 Coach J
Happy MLK Day! Yes, we're open (you're not getting off that easily Edouard 🤣)!
Today's workout is a fun triplet with two barbell movements and a high skill gymnastics movement. It aligns with our Open prep by taxing your grip, forcing you to hold on longer than you're used to. 💪
It's a fairly quick workout for 5 rounds, so be prepared to push yourselves. 😨
We'll see you there!!!
Coach J
Happy Gymversary to Royce - 1 year
Happy Birthday Jagger!!!
|
 | Gymversary: Royce(1) |
| CrossFit 20260119 | Max Pushups | Upper Body Strength 2026 0119 | 🎉Resolution reset 2026 🎉 |
CrossFit 20260119
(Time)
WARM-UP:
200m walk
2 sets:
200m run, easy
7 up-downs
7 leg swings/leg (forward and back)
7 leg swings/leg (side to side)
7 scap pull-ups
10 banded monster walk steps, forward
10 banded monster walk steps, backward
10 banded sumo stance good mornings
10 banded pull-aparts
WOD MOVEMENT REVIEW & WARM-UP: 3 sets:
7 deadlifts
5 hang power cleans
– Build to workout weight
– Rest :90-2:00 between sets
WOD: 7 rounds for time
Rx:
STIMULUS 8:00-13:00
7 deadlifts (155/105)
5 hang power cleans
3 bar muscle-ups
MODIFICATIONS:
-Deadlifts, modify weight then reps for unbroken reps
-Hang power cleans, modify weight and/or reps for unbroken reps
-Bar muscle-ups, modify reps first — down to even just a single rep each round then movement, e.g., jumping bar muscle-ups, chest to bar, or pull-ups
STIMULUS NOTES:
Time cap 15:00
Deadlifts in under :30; unbroken reps
Hang power cleans in under :30; unbroken reps
Bar muscle-ups in :45 or less
Open prep focus + hanging onto the barbell for higher-volume workout
STRETCHING:
MINI TEST
1 set:
Max-reps push-ups
STRETCHING:
30 reach, roll, and lifts
| 0% |  | |  | 0% |
| 1st | 9:10 | Julie A Mon, Jan 19, 2026 | | 2nd | 10:45 | Kelly Mon, Jan 19, 2026 | | 3rd | 11:48 | Cassy Mon, Jan 19, 2026 | | 1st | 8:08 | Coach C Mon, Jan 19, 2026 | | 2nd | 8:52 | Jose B Mon, Jan 19, 2026 | | 3rd | 9:09 | Derrick Mon, Jan 19, 2026 |
| Victor P | 8:52 Rx | | | Coach C | 8:08 | M | | Jose B | 8:52 | M | | Derrick | 9:09 | M | | Julie A | 9:10 | M | | Edouard | 9:34 | M | | Kelly | 10:45 | M | | Brandon | 11:24 | M | | Cassy | 11:48 | M | | Carlos | 12:09 | M | | Coach E | 12:26 | Rx w/ 6 MU's |
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Max Pushups
(Reps, Rx2, Rx3,  Gymnastics)
Maximum Number of Pushups
No time limit, chest must touch ground on every rep.
Rx2 Knee Pushups
Rx3 Box Pushups
| 0% | | | | 0% |
| 1st | 26 Rx | Amelia Mon, Jan 19, 2026 | | 2nd | 24 Rx | Holly Mon, Jan 19, 2026 | | 3rd | 22 Rx | Coach E Mon, Jan 19, 2026 | | 1st | 48 Rx | Brandon Mon, Jan 19, 2026 | | 2nd | 30 Rx | Joey P Mon, Jan 19, 2026 | | 3rd | 29 Rx | Edouard Mon, Jan 19, 2026 |
| 1st | 26 Rx | Amelia Mon, Jan 19, 2026 | | 2nd | 24 Rx | Holly Mon, Jan 19, 2026 | | 3rd | 23 Rx | Erandi Thu, Dec 5, 2024 | | 1st | 48 Rx | Brandon Mon, Jan 19, 2026 | | 2nd | 32 Rx | Coach J Thu, Dec 5, 2024 | | 3rd | 30 Rx | Joey P Mon, Jan 19, 2026 |
| Brandon | 48 Rx | 1st | | Joey P | 30 Rx | 3rd | | Edouard | 29 Rx | 4th | | Amelia | 26 Rx | 1st | | Coach C | 25 Rx | 5th | | Holly | 24 Rx | 2nd | | Coach J | 23 Rx | | | Coach E | 22 Rx | 4th | | Robert | 18 Rx | 6th | | Victor P | 15 Rx | | | Derrick | 11 Rx | 8th | | Carlos | 10 Rx | 9th | | Cassy | 7 Rx | 7th | | Jose B | 6 Rx | 10th | | Kelly | 2 Rx | 8th | | Julie A | 27 Rx2 | 9th |
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Upper Body Strength 2026 0119
(Check In)
Warm up: 2 rounds
-30sec bike or row
-10 banded pass throughs
-10 scap push ups
-20sec front rack stretch
Empty bar warmup: 2 rounds
-6 strict press
-6 push press
-6 BTN press
-60sec rest
Strict Press
- 5 x 5 @ 60–62%
Focus: perfect reps, no grinding
Rest 2:00
⸻
Accessory
Superset x 3 rounds:
-12 Arnold press (light)
-15 Ring rows
Finisher: Max Push-up Attempt (record score in other tab)
| 0% | | | | 0% |
| Derrick | Yes | | | Jose B | Yes | | | Coach C | 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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