WOD
Thursday 04.27.2023
POSTED ON April 26, 2023
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Workout: Kingfish
Freedom (RX’d)
For Time:
250/200m Row
150ft Overhead Walking Plate Lunge 45/25
250/200m Row
125ft Overhead Walking Plate Lunge 45/25
250/200m Row
100ft Overhead Walking Plate Lunge 45/25
250/200m Row
75ft Overhead Walking Plate Lunge 45/25
250/200m Row
50ft Overhead Walking Plate Lunge 45/25
*Scaling/Modifications coached in class
WOD
Wednesday 04.26.2023
POSTED ON April 25, 2023
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Workout: Blue Marlin
Freedom (RX’d)
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings (53/35)
5-4-3-2-1
Front Squats (185/125)
*Scaling/Modifications coached in class
WOD
Tuesday 04.25.2023
POSTED ON April 24, 2023
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Workout: Wahoo
Freedom (RX’d)
7 min AMRAP
50/40 Calorie Assault Bike
Max Reps Line Facing Burpees
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Assault Bike
(Echo bike conv: 40/32 cal)
*Scaling/Modifications coached in class
WOD
Monday 04.24.2023
POSTED ON April 23, 2023
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Workout: Red Snapper
Freedom (RX’d)
For Time:
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy
** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats
*Scaling/Modifications are coached in class
WOD
Friday 04.21.2023
POSTED ON April 20, 2023
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Workout: Isabel
Freedom (RX’d)
“Isabel”
For Time:
30 Snatches (135/95)
*Scaling/Modifications coached in class
WOD
Thursday 04.20.2023
POSTED ON April 19, 2023
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Workout: Carmel Pecan Turtle Cheesecake
Freedom (RX’d)
12:00 Amrap
15/12 Calorie Assault Bike
12 Toes to Bar
9 Dumbbell Thrusters (50s/35s)
*Scaling/Modifications coached in class
WOD
Wednesday 04.19.2023
POSTED ON April 18, 2023
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Workout: Oreo Dream Extreme Cheesecake
Freedom (RX’d)
For Time:
100 Burpee Box Jump Overs (24/20)
*Scaling/Modifications coached in class
WOD
Tuesday 04.18.2023
POSTED ON April 17, 2023
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Workout: Original Cheesecake
Freedom (RX’d)
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8
– rest 1 minute between sets –
*Scaling/Modifications coached in class
WOD
Monday 04.17.2023
POSTED ON April 16, 2023
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Workout: Half Murph
Freedom (RX’d)
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.
*Scaling/Modifications coached in class
WOD
Friday 04.14.2023
POSTED ON April 13, 2023
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Workout: Mean Green Rage Machine
Freedom (RX’d)
Partner Workout:
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
100 Shoulder to Overhead (115/80)
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
*Split reps/calories as needed*
*Scaling/Modifications coached in class