WOD
Wednesday 01.03.2024
WDO | Wednesday 01.03.2024
Workout: “I have class and you don’t”
Freedom (RX’d)
14:00 AMRAP
14/11 Calorie Row
14 Deadlifts (155/105)
28 Crossovers
*Scaling/Modifications coached in class
call 843.839.2673 or email info@crossfitupdog.com
Workout: “I have class and you don’t”
Freedom (RX’d)
14:00 AMRAP
14/11 Calorie Row
14 Deadlifts (155/105)
28 Crossovers
*Scaling/Modifications coached in class
Workout: Annie & Hallie
Freedom (RX’d)
50 Wall Ball Thrusters (20/14)
10x50ft Shuttle Run
40 Wall Balls (20/14)
10x50ft Shuttle Run
30 Wall Balls (30/20) (Or 20/14 to a 11/10ft Target)
10x50ft Shuttle Run
*Scaling/Modifications coached in class
Workout: Malasadas (Open 12.1)
Freedom (RX’d)
7:00 Amrap
Max Burpee to bar (6in target)
*Scaling/Modifications coached in class
Workout: “I’m in love, I’m in love and I don’t care who knows it”
Freedom (RX’d)
50-40-30-20-10
Wall Balls (20/14)
Abmat Sit-ups
*Scaling/Modifications coached in class
Workout: “You sit on a throne of lies”
Freedom (RX’d)
3:00 Max Calorie Air Bike
-3:00 rest-
3:00 Max 50 ft Shuttle Run
-3:00 rest-
3:00 Max Calorie Air Bike
**Repeat from Dec. 28, 2022.
*Scaling/Modifications coached in class
Workout: “Buddy the Elf, what’s your favorite color?”
Freedom (RX’d)
5 sets
100 Double Unders
30 Push-Ups
– Rest 1:00 between sets –
* Repeat from Tues Nov 23, 2021
*Scaling/Modifications coached in class
Workout: The best way to spread Christmas Cheer is singing loud for all to hear
4 sets
18 Pull Ups
50ft Single Dumbbell Overhead Walking Lunge (50/35)
12 Single Arm Alternating Devil’s Press (50/35)
50ft Single Dumbbell Overhead Walking Lunge (50/35)
-rest 1:1 between sets-
*Scaling/Modifications coached in class
Workout: Moreton Bay Bug
Freedom (RX’d)
Teams of 2
12 Wall Walks
24 Power Cleans (115/80)
10 Wall Walks
20 Power Cleans (135/95)
8 Wall Walks
16 Power Cleans (155/105)
6 Wall Walks
12 Power Cleans (185/125)
4 Wall Walks
8 Power Cleans (205/135)
2 Wall Walks
4 Power Cleans (225/155)
*Scaling/Modifications coached in class
Workout: Fairy Bread
Freedom (RX’d)
3 rounds
10 Back Squats (205/135)
100ft Walking Lunge
10 Box Jumps (30/24)
*Scaling/Modifications coached in class
Workout: Pavlova
Freedom (RX’d)
20:00 AMRAP
25/20 Calorie Row
100 Single Unders
*Scaling/Modifications coached in class