WOD
Friday 12.15.2023
POSTED ON December 14, 2023
0 Comments / CATEGORY:
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
0 Comments / CATEGORY:
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
0 Comments / CATEGORY:
Workout: Pavlova
Freedom (RX’d)
20:00 AMRAP
25/20 Calorie Row
100 Single Unders
*Scaling/Modifications coached in class
WOD
Tuesday 12.12.2023
POSTED ON December 11, 2023
0 Comments / CATEGORY:
Workout: Kanga Bangas
Freedom (RX’d)
5 rounds
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
15/12 Calorie Air Bike
*Scaling/Modifications coached in class
WOD
Monday 12.11.2023
POSTED ON December 10, 2023
0 Comments / CATEGORY:
Workout: Vegemite
5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over (24/20)
12 Toes to Bar
* This is a repeat from January 11th, 2022
**Scaling/Modifications coached in class
WOD
Friday 12.08.2023
POSTED ON December 7, 2023
0 Comments / CATEGORY:
Workout: De-Calf
Freedom (RX’d)
40 Wall Balls (20/14)
30 Pull Ups
30 Wall Balls (20/14)
20 Chest to Bar Pull Ups
20 Wall Balls (20/14)
10 Bar Muscle Ups
*Scaling/Modifications coached in class
WOD
Thursday ..
POSTED ON December 6, 2023
0 Comments / CATEGORY:
Workout: Yellowstone
Freedom (RX’d)
1-3-5-7-5-3-1
Power Cleans (185/135)
2-6-10-14-10-6-2
Box Jump Overs (30/24)
(KG conv: 83/61)
*Scaling/Modifications coached in class
WOD
Wednesday ..
POSTED ON December 6, 2023
0 Comments / CATEGORY:
Workout: Wilson
Freedom (RX’d)
15:00 AMRAP
5-10-15-20-25…..
Toes to bar
10 Overhead Squats (95/65)
50 Double Unders
*Modifications/Scaling coached in class
WOD
Tuesday 12.05.2023
POSTED ON December 6, 2023
0 Comments / CATEGORY:
Freedom (RX’d)
5 Sets:
15/12 Calorie Air Bike
12 Handstand Push Ups
50ft Dumbbell Lunge (50s/35s)
-rest 1:1-
(KG conv: 22.5s/15s)
WOD
Monday 12.04.2023
POSTED ON December 6, 2023
0 Comments / CATEGORY:
Freedom (RX’d)
3 sets (Every 5:00)
5-10-15
Calorie Row
-3x50ft Shuttle Run after each Row
*Women’s Calories: 4-8-12