WOD
Thursday 04.13.2023
POSTED ON April 12, 2023
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Workout: “Don’t Make Me Angry”
Freedom (RX’d)
4 rounds
10 Right Arm Dumbbell Cleans (70/50)
10 Left Arm Dumbbell Cleans (70/50)
20 Box Jump Overs (24/20)
*Scaling/Modifications coached in class
WOD
Wednesday 04.12.2023
POSTED ON April 11, 2023
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Workout: Hulk Smash
Freedom (RX’d)
6 Sets (Every 3:00)
14/11 Calorie Assault Bike (Or 12/10 Calorie Echo)
7 Thrusters (115/80)
*Scaling/Modifications coached in class
WOD
Tuesday 04.11.2023
POSTED ON April 10, 2023
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Workout: Dr. Bruce Banner
Freedom (RX’d)
100-75-50
Double Unders
150-100-50ft
Single Arm Overhead Dumbbell Lunge (50/35)
25 GHD’s (Or Stick Sit Ups) after each set of lunges
*Scaling/Modifications coached in class
WOD
Monday 04.10.2023
POSTED ON April 9, 2023
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Workout: Incredible Hulk
Freedom (RX’d)
For Time:
12 Burpee Box Get Over (30/24)
24 Pull-ups
12 Burpee Box Get Over (30/24)
18 Chest to Bars
12 Burpee Box Get Over (30/24)
12 Bar Muscle-Ups (Or 24 Chest to Bar)
*Scaling/Modifications coached in class
WOD
Friday 04.07.2023
POSTED ON April 6, 2023
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Workout: John 3:16
Freedom (RX’d)
AMRAP 1:00
10 Thrusters (115/80)
Max Reps Bar Muscle Ups (Or Chest to Bar)
-Rest 1 Minute between sets-
*Complete Sets until you get to 30 Bar Muscle Ups (total) (Or 60 Chest to Bar)
*Scaling/Modifications coached in class
WOD
Thursday 04.06.2023
POSTED ON April 5, 2023
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Workout: John 19:30
Freedom (RX’d)
Teams of 2
100 GHD’s (Or V-Ups)
30 Sandbag Cleans (150/100) (Or Power Cleans (185/125)
10x50ft Sandbag Carry (5 each) (Or Dumbbell Farmer Carry (70s/50s)
*Scaling/Modifications coached in class
WOD
Wednesday 04.05.2023
POSTED ON April 4, 2023
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Workout: Galatians 2:20
Freedom (RX’d)
16:00 Amrap
5 rounds
15/12 Calorie Row
10 Box Jumps (30/24)
Max Rounds
12/10 Calorie Row
8 Strict Handstand Push Ups
*Scaling/Modifications coached in class
WOD
Tuesday 04.04.2023
POSTED ON April 3, 2023
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Workout: 1 John 4:9-10
Freedom (RX’d)
3 Rounds
30 Dumbbell Front Squats (35s/25s)
20 Toes to Bar
10 Burpees over Dumbbell
*Scaling/Modifications coached in class
WOD
Friday 03.31.2023
POSTED ON March 30, 2023
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Workout: Ant-Man & Wasp
Freedom (RX’d)
Teams of 2 (1:1)
8 Rounds (each)
3 Wall Walks
9 Front Squats (95/65)
12/10 Calorie Assault Bike
*Scaling/Modifications coached in class
WOD
Thursday 03.30.2023
POSTED ON March 29, 2023
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Workout: Hank Pym
Freedom (RX’d)
For Time:
50 GHD’s (Or Stick Sit Ups)
50x25ft Shuttle Run
50 Toes to Bar
*Scaling/Modifications coached in class