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WOD

Wednesday 01.03.2024

POSTED ON January 2, 2024

WDO | Wednesday 01.03.2024

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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

WOD

Tuesday 01.02.2024

POSTED ON January 2, 2024

WDO | Tuesday 01.02.2024

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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

WOD

Friday 12.29.2023

POSTED ON December 29, 2023

WDO | Friday 12.29.2023

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Workout: Malasadas (Open 12.1)

Freedom (RX’d)

7:00 Amrap
Max Burpee to bar (6in target)

*Scaling/Modifications coached in class

WOD

Thursday 12.28.2023

POSTED ON December 28, 2023

WDO | Thursday 12.28.2023

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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

WOD

Wednesday 12.27.2023

POSTED ON December 28, 2023

WDO | Wednesday 12.27.2023

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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

WOD

Tuesday 12.26.2023

POSTED ON December 28, 2023

WDO | Tuesday 12.26.2023

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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

WOD

Monday 12.25.2023

POSTED ON December 28, 2023

WDO | Monday 12.25.2023

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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

WOD

Friday 12.15.2023

POSTED ON December 14, 2023

WDO | Friday 12.15.2023

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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

WOD

Thursday 12.14.2023

POSTED ON December 13, 2023

WDO | Thursday 12.14.2023

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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

WOD

Wednesday 12.13.2023

POSTED ON December 12, 2023

WDO | Wednesday 12.13.2023

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Workout:  Pavlova

Freedom (RX’d)

20:00 AMRAP
25/20 Calorie Row
100 Single Unders

*Scaling/Modifications coached in class

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