WOD
Friday 06.23.2023
POSTED ON June 22, 2023
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Workout: Cookeville Slice
Freedom (RX’d)
3 rounds
30 Dumbbell Bench Press (50s/35s) (Or Deficit Push Ups)
30 Ring Rows (or Bent Over Dumbbell Rows)
30 GHD’s (Or V-Ups)
*Scaling/Modifications coached in class
WOD
Thursday 06.22.2023
POSTED ON June 21, 2023
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Workout: California Pizza Kitchen
Freedom (RX’d)
5 Sets
2:00 Amrap
30 Air Squats
Max Calorie Assault Bike/Echo bike
-Rest 2:00 between sets –
* This is a repeat workout from 7/27/2021
*Scaling/Modifications coached in class
WOD
Wednesday 06.21.2023
POSTED ON June 20, 2023
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Freedom (RX’d)
20:00 Amrap
25/20 Calorie Row
40 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
30 Dumbbell Hang Power Cleans (50s/35s)
25/20 Calorie Row
20 Dumbbell Shoulder to Overhead (50s/35s)
*Scaling/Modifications coached in class
WOD
Tuesday 06.20.2023
POSTED ON June 19, 2023
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Workout: Domino’s
Freedom (RX’d)
3 rounds
8 Burpee Box Jump Overs (24/20)
8 Power Snatches (135/95)
-at 8:00-
For Time:
24 Burpee Box Jump Overs (24/20)
24 Power Snatches (95/65)
*Scaling/Modifications coached in class
WOD
Monday 06.19.2023
POSTED ON June 18, 2023
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Workout: Papa John’s
Freedom (RX’d)
3 rounds
400m Run
20 Toes to Bar
20 Sit Ups
*Scaling/Modifications coached in class
WOD
Monday 06.12.2023
POSTED ON June 16, 2023
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Workout: Snow White
Freedom (RX’d)
12:00 Amrap
50 Double Unders
5-10-15-20-25. . .
Toes to Bar
*Scaling/Modifications coached in class
WOD
Tuesday 06.13.2023
POSTED ON June 16, 2023
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Workout: Grumpy
Freedom (RX’d)
2 Sets
21-15-9
Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)
Calorie Assault Bike (18-12-6 Echo)
-Rest 1:1 between sets-
*Scaling/Modifications coached in class
WOD
Wednesday 06.14.2023
POSTED ON June 16, 2023
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Workout: Doc
Freedom (RX’d)
5 sets (1 Set every 4 minutes)
15/12 Calorie Row
12 Burpee Over Rower
9 Double Dumbbell Ground to Overhead (50s/35s)
*Scaling/Modifications coached in class
WOD
Thursday 06.15.2023
POSTED ON June 16, 2023
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Workout: The Huntsman
Freedom (RX’d)
50-40-30-20-10
Jumping Split Lunges
Abmat Sit-ups
*Scaling/Modifications coached in class
WOD
Friday 06.16.2023
POSTED ON June 16, 2023
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Workout: Happy & Dopey
Freedom (RX’d)
Teams of 2
15:00 Amrap
1000m Partner Run
Max rounds in the time remaining:
10 Synchro Pull Ups
10 Alternating Box Jumps (30/24)
15 Synchro Wall Ball (20/14)
*Scaling/Modificatins coached in class