WOD
Wednesday 03.13.2024
POSTED ON March 12, 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
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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
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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
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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
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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
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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
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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
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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
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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
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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