WOD
 | Sun, Jan 25 |  |
| CrossFit 20260125 | Pullup class 2025 1207 | 🎉Resolution reset 2026 🎉 |
CrossFit 20260125
(Reps)
WARM-UP:
200m walk
3 shuttle runs
10 alternating Spiderman stretch + reaches
10 up-downs
3 shuttle runs
10 alternating Samson lunges
10 air squats
3 shuttle runs
10 alternating scorpion stretches
10 alternating cossack squats
– 1 shuttle run is 25 ft out and back
WOD MOVEMENT REVIEW & WARM-UP:
5 med-ball squats
5 paused wall-balls
– hold at the bottom for :01 between reps
5 wall balls
5 wall balls
WOD: Every 2:00 for 8 rounds
Rx:
STIMULUS 12+ wall-balls/round
6 shuttle runs
Max wall-balls (20/14)
– Rest 1:00 between rounds
– 1 shuttle run is 25 ft out and back
MODIFICATIONS:
-Shuttle runs, modify distance first, e.g., 4 then movement, e.g., no touch
-Wall-balls, modify weight & height to complete in 1-2 sets
STIMULUS NOTES:
Shuttle runs :45-1:00
1:00+ for wall-ball shots
12+ wall-balls/round
ACCESSORY + STRETCHING:
3 sets:
:30 Russian twists (20/14)
:30 rest
:30 hollow rocks
:30 rest
– Use a med-ball for the Russian twists
2 sets:
1:00 child’s pose
:30 Samson stretch/leg
| 0% |  | |  | 0% |
| 1st | 213 Rx | Coach E Sun, Jan 25, 2026 | | 2nd | 151 Rx | Nicole Sun, Jan 25, 2026 | | 3rd | 160 | Coach B Sun, Jan 25, 2026 | | 1st | 216 Rx | Edouard Sun, Jan 25, 2026 | | 2nd | 180 Rx | Nick Sun, Jan 25, 2026 | | 3rd | 172 Rx | Brandon Sun, Jan 25, 2026 |
| Edouard | 216 Rx | | | Coach E | 213 Rx | | | Nick | 180 Rx | | | Brandon | 172 Rx | | | Royce | 157 Rx | | | Nicole | 151 Rx | | | Aaron D | 187 | M 14# | | Coach B | 160 | 100m / 10# | | Kelly | 150 | M 8# | | Chloe | 143 | M 14# | | Phil | 142 | M 10# | | Rosie | 128 | M 8# | | Coach J | 113 | M |
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Pullup class 2025 1207
(Check In)
Warmup: 200m walk
2 rounds
-30 second jump rope
-10 dead bugs
-10 Kip swings
-10 hollow rocks
Then…
-20 sec active hang
-10 scap pull-ups
10 minute EMOM:
a) 10 Kip swings
b) 10 kipping knee raises
E3MOMx15 minutes:
-5 toes to bars/attempts directly into 15 sec active hang
Core finisher: 3 rounds:
20 second hollow hold
10 v-ups
30 sec bar hang
Stretching:
-lat stretch
-child’s pose
-Samson lunges
| 0% | | | | 0% |
| Coach B | Yes | | | Coach J | Yes | | | Nick | Yes | | | Tracy L | Yes | | | Nicole | Yes | | | Royce | Yes | | | Joey P | Yes | | | Natalie | Yes | | | Edie | Yes | | | Coach A | 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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