Workout:  Kingfish

Freedom (RX’d)

For Time:
250/200m Row
150ft Overhead Walking Plate Lunge 45/25
250/200m Row
125ft Overhead Walking Plate Lunge 45/25
250/200m Row
100ft Overhead Walking Plate Lunge 45/25
250/200m Row
75ft Overhead Walking Plate Lunge 45/25
250/200m Row
50ft Overhead Walking Plate Lunge 45/25

*Scaling/Modifications coached in class

Workout:  Blue Marlin

Freedom (RX’d)

50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings (53/35)
5-4-3-2-1
Front Squats (185/125)

*Scaling/Modifications coached in class

Workout:  Wahoo

Freedom (RX’d)

7 min AMRAP
50/40 Calorie Assault Bike
Max Reps Line Facing Burpees
-rest 5:00-
7 min AMRAP
50 Line Facing Burpees
Max Calorie Assault Bike
(Echo bike conv: 40/32 cal)

*Scaling/Modifications coached in class

Workout:  Red Snapper

Freedom (RX’d)

For Time:
300m Run
5 Rounds of Cindy
250m Run
4 Rounds of Cindy
200m Run
3 Rounds of Cindy
150m Run
2 Rounds of Cindy
100m Run
1 Round of Cindy

** 1 Round of Cindy is: **
5 Pullups
10 Pushups
15 Air Squats

*Scaling/Modifications are coached in class

Workout:  Isabel

Freedom (RX’d)

“Isabel”
For Time:
30 Snatches (135/95)

*Scaling/Modifications coached in class

Workout:  Carmel Pecan Turtle Cheesecake

Freedom (RX’d)

12:00 Amrap
15/12 Calorie Assault Bike
12 Toes to Bar
9 Dumbbell Thrusters (50s/35s)

*Scaling/Modifications coached in class

Workout:  Oreo Dream Extreme Cheesecake

Freedom (RX’d)
For Time:
100 Burpee Box Jump Overs (24/20)

*Scaling/Modifications coached in class

Workout:  Original Cheesecake

Freedom (RX’d)

Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8
– rest 1 minute between sets –

*Scaling/Modifications coached in class

Workout: Half Murph

Freedom (RX’d)

800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run

The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken. Advanced athletes can choose to add a weighted vest.

*Scaling/Modifications coached in class

Workout:  Mean Green Rage Machine

Freedom (RX’d)

Partner Workout:
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
100 Shoulder to Overhead (115/80)
50/40 Calorie Row
50 Push ups
50/40 Calorie Row
*Split reps/calories as needed*

*Scaling/Modifications coached in class