WOD
Friday 08.04.2023
WDO | Friday 08.04.2023
Workout: Bumblebee
Freedom (RX’d)
For Time
100 Power Snatch (75/55)
*Every minute, including 0:00, complete 15 Air Squats
*Scaling/Modifications coached in class
call 843.839.2673 or email info@crossfitupdog.com
Workout: Bumblebee
Freedom (RX’d)
For Time
100 Power Snatch (75/55)
*Every minute, including 0:00, complete 15 Air Squats
*Scaling/Modifications coached in class
Workout: Blackout
Freedom (RX’d)
10 min AMRAP
25-50-75-100. . .
Single Unders
3-6-9-12…
Strict Pull Ups
-rest 3:00 min-
10 min AMRAP
3-6-9-12…
Calorie Row (female 3-5-7-9…)
Strict Handstand Push-Up
*Scaling/Modifications coached in class
Workout: Ironhide
Freedom (RX’d)
Every 3:00 (8 sets)
10 Burpee Over Bar
4 Squat Cleans (185/125)
10 Box Jump Overs (24/20)
*Scaling/Modifications coached in class
Workout: Optimus Prime
Freedom (RX’d)
AMRAP 20 Minutes
400ft Shuttle Run (16x25ft)
100ft Walking Lunge
25ft Handstand Walk
*Scaling/Modifications coached in class
Workout: Megatron
Freedom (RX’d)
21-18-15-12-9-6
Calorie Assault Bike
Dumbbell Deadlifts (50s/35s)
Dumbbell Hang Power Cleans (50s/35s)
Dumbbell Shoulder to Overhead (50s/35s)
*Womens Calories (16-14-12-10-8-6)
*Scaling/Modifications coached in class
Workout: Cheddar
Freedom (RX’d) – Choose your destiny!
Option 1:
63 Deadlifts (95/65)
45 Hang Power Cleans (95/65)
27 Front Squats (95/65)
OR
Option 2:
63 Deadlifts (75/55)
45 Hang Power Snatch (75/55)
27 Overhead Squats (75/55)
*Scaling/Modifications coached in class
Workout: Blue Cheese
Freedom (RX’d)
Teams of 2
4 Rounds:
12 Bar Muscle Ups (Or 24 Chest to Bar)
12 Wall Walks
24 Synchro Wall Ball Sit Up (20/14)
*Scaling/Modifications coached in class
Workout: Feta
Freedom (RX’d)
AMRAP 20:00
500m/450m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower
*Scaling/Modifications coached in class
Workout: Gouda
Freedom (RX’d)
3 Rounds
30 Alternating Dumbbell Snatches (50/35)
30 Toes to bar
*Scaling/Modifications coached in class
Workout: Mozzarella
Freedom (RX’d)
Every 1:00 (7 rounds / 21 minutes)
Minute 1: 6 Clean and Jerks (135/95)
Minute 2: 15 Wall Balls (20/14)
Minute 3: 50 Double Under
*Scaling/Modifications coached in class