CrossFit ABF – CrossFit Personal Training
Maddie Moe Tribute WOD
March 9, 2019 – 10am Team WOD
Maddie was a founding dog member of ABF when her daddies, Joey and Dan, joined ABF as it first opened its doors in Nov 2015. Maddie, a tri-color Cavalier King Charles Spaniel, crossed the rainbow bridge on Feb 16, 2019 at the age of 12. She brought smiles to everyone she encountered during her visits at the box. This WOD is inspired by Maddie and is a celebration of her life.
As part of the celebration, ABF members are encouraged to bring their fur babies to the box for this WOD. After the WOD is over and the group photo is taken, the dogs will cool down with Frosty Paws (Maddie’s all-time favorite treat)!
Maddie was born July 21, 2006. She weighed 25 pounds as an adult and was the ultimate lap dog (25# plate or 26# KB). She was a great jumper (box jumps); loved to curl around your head on the pillow in bed (sit ups), and enjoyed short sprints to chase a ball or fetch a toy with her sister Riley (100m sprint). This workout will be performed in teams of 2 (representing her two daddies).
Warm-up
Warm-up (No Measure)
Run 200m
10 Fire Hydrants (L&R)
:30 Up Dog
:30 Down Dog
10 Burpee Broad Jumps
100′ Puppy (bear) crawl
Metcon
Maddie Moe (Time)
Maddie Moe
12 Rounds for Time (Teams of 2)
-21 sit ups
-16 box jumps (24/20)
-100m sprint
*One athlete works at a time. Split the work up however you would like
**The resting athlete must hold a 25# plate or 26# KB (in any manner) at waist level or above for the duration of the workout. 3 synchronized burpee penalty anytime the plate/KB goes below the waist or touches the ground
