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WOD

Wednesday 03.13.2024

POSTED ON March 12, 2024

WDO | Wednesday 03.13.2024

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Workout:  “Call me beep me, if you wanna reach me”

Freedom (RX’d)

30-24-18-12-6
Calorie Air Bike (Female calories: 24-20-14-10-5)
Dumbbell Bench Press (2×50/2×35)
*Repeat from March 16, 2022

*Scaling/Modifications coached in class

WOD

Tuesday 03.12.2024

POSTED ON March 11, 2024

WDO | Tuesday 03.12.2024

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Workout:  Rufus

Freedom (RX’d)

5 Rounds
50 Double Unders
8 Double Dumbbell Snatches (2×50/35)

*Scaling/Modifications coached in class

WOD

Monday 03.11.2024

POSTED ON March 11, 2024

WDO | Monday 03.11.2024

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Workout:  Kim Possible

Freedom (RX’d)

5 Sets (0:40 on/0:20 off) (20:00)
Minute 1: Max Walking Lunge Steps
Minute 2: Max Box Jump Overs (24”/20”)
Minute 3: Max V-Ups
Minute 4: Max Wall Walks
** Score total reps across all movements in each round.

*Scaling/Modifications coached in class

WOD

Tuesday 03.05.2024

POSTED ON March 5, 2024

WDO | Tuesday 03.05.2024

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Workout: ”Now I eat success for breakfast, with skim milk”

Freedom (RX’d)

50 V-Ups
50 Box Jump Overs (20)
50 Toes to Bar
50 Jumping Split Lunges
50 Abmat Sit Ups

*Scaling/Modifications coached in class

WOD

Monday 03.04.2024

POSTED ON March 5, 2024

WDO | Monday 03.04.2024

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Workout:  Tony Perkis

Freedom (RX’d)

1000/800m Row
50 Push-ups
200 Double Unders
50 Push-ups
1000/800m Row
* Repeat from 2/20/2023

WOD

Friday 03.02.2024

POSTED ON March 1, 2024

WDO | Friday 03.02.2024

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CrossFit Open 24.1

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

(15 minute time cap)


RX men/women: 50/35# DB



WOD

Thursday 02.29.2024

POSTED ON February 29, 2024

WDO | Thursday 02.29.2024

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Workout:  Sunny Side Up

Freedom (RX’d)

500m Row
125 Double Unders
20 Burpees over the rower
500m Row
20 Burpees over the rower
125 Double Unders
500m Row

*Scaling/Modifications coached in class

WOD

Wednesday 02.28.2024

POSTED ON February 29, 2024

WDO | Wednesday 02.28.2024

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Workout:  Deviled Eggs

Freedom (RX’d)

2 sets
27-21-15 (21-16-12 for women)
Calorie Ski or Row
Push-Ups
-Rest 5:00 between sets.-

WOD

Tuesday 02.27.2024

POSTED ON February 27, 2024

WDO | Tuesday 02.27.2024

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Workout:  Quiche

Freedom (RX’d)

Every 5:00 (3 sets)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump (4’/3’)
10 Toes to Bar or 10 V-ups
* Perform Toes to Bar for sets 1 and 3. Perform V-ups for set 2.

**Scaling/Modifications coached in class

WOD

Monday 02.26.2024

POSTED ON February 26, 2024

WDO | Monday 02.26.2024

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WOD:  Omelets

Freedom (RX’d)

15-12-9-6
Calorie Air Bike
Deadlifts (155/105)
Strict Handstand Push ups
*Women’s Calories: 12-9-7-5

**Scaling/Modifications coached in class

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