WOD

Thu, Oct 15

Coach B

Today, we have a longer, higher-rep workout with light loading with bike cals, DB Turkish get-ups, and hollow rocks.

Aim to be able to move steadily through much of each round with only minimal breaks.

Find a consistent pace on the bike and try to get back to the same numbers each round.

This can be a choose-your-own-adventure workout; if you are feeling good push the pace, if you are feeling really sore from the week, this can be a good active recovery effort.

Congrats to Amelia - 500 classes - wow!!! 👏🏻 💪🏻 🎉 And to L.G. on her 2-year Gymversary! 🎉🎉🎉

Coach J

Congratulations Amelia and L.G.!!! 👏

Gymversary: L.G.(2)

CrossFit 20261015

(Reps)
WARM-UP:
200m walk
5 sets:
:10 hard bike
:50 easy bike

2 sets:
10 alternating Spiderman + twist
10 banded pull-aparts
10 banded good mornings
10 banded overhead squats

WOD MOVEMENT REVIEW & WARM-UP:
Hollow rock + Turkish get-up

WOD: 4 rounds for reps
Rx:
STIMULUS 30+, 8+, 15+
3:00 bike cals
2:00 DB Turkish get-ups (35/25)
1:00 hollow rocks

MODIFICATIONS:
-Turkish get-up, modify weight
-Hollow rock, modify movement, e.g., single-leg extended, tuck

STIMULUS NOTES:
30+ calories on the bike each round
8+ Turkish get-ups each round; light-to-moderate weight and controlled pace.
15+ hollow rocks each round
Choose-your-own-adventure workout; push hard if feeling good or treat as a recovery session if needed

STRETCHING:
1:00 pigeon stretch/side
1:00 childs’ pose

1^st	293	Amelia Thu, Oct 15, 2026
2^nd	249	Rosie Thu, Oct 15, 2026
3^rd	217	Natalie Thu, Oct 15, 2026
1^st	269 Rx	Brandon Thu, Oct 15, 2026
2^nd	278	Coach J Thu, Oct 15, 2026
3^rd	258	Edouard Thu, Oct 15, 2026

Brandon	269 Rx
Amelia	293	M
Coach J	278	400m run w/ vest, 35# kb
Edouard	258	25#
Rosie	249	M
Natalie	217	M
Kelly	215	M
Patricia	206	M
Juan	165	M