WOD
Friday 09.01.2023
POSTED ON August 31, 2023
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Workout: Brand and Andy
Freedom (RX’d)
5 Sets
1:30 AMRAP
Partner 1: 6 Overhead Squats (135/95)
Partner 2: 6 Box Jumps (30/24)
*Both complete and switch
-then-
Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups
-rest 1:30 between rounds-
*Scaling/Modifications coached in class
WOD
Wednesday 08.30.2023
POSTED ON August 30, 2023
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Workout: Mikey, Data, Mouth, and Chunk
Freedom (RX’d)
6 Sets
5 Burpee Dumbbell Deadlifts (2×50/35)
10 Dumbbell Shoulder to Overhead (2×50/35)
30 Crossover Single Unders (OR 45 Double Unders)
-rest 1:00 between sets-
*Scaling/Modifications coached in class
WOD
Thursday 08.31.2023
POSTED ON August 30, 2023
0 Comments / CATEGORY:
Workout: “Man, you smell like Phys. Ed”
Freedom (RX’d)
5-4-3-2-1
Wall Walks
25-20-15-10-5
Kettlebell Swings (70/53)
Calorie Row
(Women Calories: 20-16-12-8-4)
*Scaling/Modifications coached in class
WOD
Tuesday 08.29.2023
POSTED ON August 28, 2023
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Workout: “Goonies Never Say Die!”
Freedom (RX’d)
3 sets
3:30 AMRAP
400m Run
Max Calorie Bike in remaining time
*Rest 1:30 between sets*
*Scaling/Modifications coached in class
WOD
Monday 08.28.2023
POSTED ON August 27, 2023
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Workout: The Goonies
Freedom (RX’d)
15:00 AMRAP
10 Single Dumbbell Box Step Ups (50/35) (20)
20 V-Ups
50ft Single Dumbbell Walking Lunge (50/35)
*Scaling/Modifications coached in class
WOD
Friday 08.25.2023
POSTED ON August 24, 2023
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Workout: Holleyman
Freedom (RX’d)
30 rounds
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power Clean (225/155)
*Scaling/Modifications coached in class
WOD
Thursday 08.24.2023
POSTED ON August 23, 2023
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Workout: Frogger
Freedom (RX’d)
15:00 Amrap
10x25ft Shuttle Run or 200m Run
8/7 Calorie Echo
10 Wall Ball Sit Ups (20/14)
*Scaling/Modifications coached in class
WOD
Wednesday 08.23.2023
POSTED ON August 22, 2023
0 Comments / CATEGORY:
Workout: Mario Bros
Freedom (RX’d)
300ft Sandbag Bear Hug Carry (150/100)*
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)
-into-
300ft Sandbag Bear Hug Carry (150/100)*
* Sub Front Rack Carry (50s/35s) or Farmer Carry (70s/50s) for the Sandbags if needed.
*Scaling/Modifications coached in class
WOD
Tuesday 08.22.2023
POSTED ON August 21, 2023
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Workout: The Chief
“The Chief”
3:00 AMRAP (5 sets)
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
-Rest 1:00 between sets-
*Scaling/Modifications coached in class
WOD
Monday 08.21.2023
POSTED ON August 20, 2023
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Workout: Pac-Man
Freedom (RX’d)
5:00 AMRAP
200 Double Unders
In the remaining time, complete max Distance Single Arm Overhead Walking Lunge (35/25)
(score is total distance lunged)
-rest 2 minutes –
5:00 AMRAP
Complete 200ft Single Arm Overhead Walking Lunge (35/25)
In the remaining time, complete max Double Unders
*Scaling/Modifications coached in class