7/22/17

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Metcon: 10:00-11:00

Teams of 3
400 M Farmer Carry RX 70/53 Scaled 53/35
90 Hang Power Snatch 95/65
90 Burpee Lat Jump
150 Cal Row
90 KB Swings 53/35
90  Ring Rows
400 M Farmer CarryRX 70/53 Scaled 53/35

On 3.2.1. Go All three athletes will walk together switching out on the Farmer Carry as needed. Once the Carry is completed athletes will work one at a time switching out as needed. You may not advance to the next movement until all reps have been completed at the current station.

7/21/17

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Warm Up: 10 Min
Bear Crawl Musical Chairs  https://www.youtube.com/watch?v=-bt-g8WiAMc

Strength: 6 Min
Rotating ½ Tabata 20/10 (this will be 6 mins long)
V-Ups
Russian Twist 15/10 plate
Flutter Kicks

Metcon: 15 Min
15 Minute Versus AMRAP:
Alternate 200 M Runs, while other partner performs as many reps as possible at the following station
Rounds 1 & 4: Bench Press (135/95)
Rounds 2 & 5: Ring Dips
Rounds 3 & 6: Push-ups

And so on until the 15 mins expires!

Elite Competition Class

1) Back Squat 20 mins
10×3 Across

2) Strict Press 20 mins
10 min EMOM x 3 reps @ 70%

3) Conditioning
21 Bench Press (Body Weight / 65%)
Row 500 M
15 Bench Press (Body Weight / 65%)
Row 500 M
9 Bench Press (Body Weight / 65%)
Row 500 M

7/20/17

Don’t miss out on the Severson going away party this Sunday 4:30pm at Maxline!

Warm Up: 8 Min
15 Air Squats w/3 sec pause at the bottom
400 M Run

Mobility: 10 Min
Quad Smash

Strength: 10 Min
15 Min to establish a 1RM
ME: Pull Ups

Metcon: 15 Min
150 Wall Balls
EMOM
4 Box Jumps 24/20

Elite Competition Class

1) Deadlift 15 mins
10 min EMOM x 3 reps @ 70%

2) Gymnastics 6 mins
4 Min EMOM
HSPU
*Pick a number that is doable but will be difficult to finish the final rounds.

3) Conditioning
Partner Up
20 Min AMRAP
4 Hang Muscle Clean 135/95
8 Wall Balls 20/14
12 T-2-B

7/19/17

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Warm Up: 10 Min
20 Double Unders or Double Under attempt (no singles)
10 Single Leg Broad Jump Squat
8 Inch warms
10 Straight Leg DL w/unloaded barbell

Strength: 15 Min

15 Min to establish a 1RM
Deadlift

Note: Your back must be flat for the lift to count

Metcon: 20 Min
10 Rounds
1 Min AMRAP
2 Deadlift 70% of new 1RM
20 Double Unders 2:1 singles
Max Effort Sit Ups

Rest 1  minutes between rounds.

Score is total number of sit ups

Elite Competition Class

1) Clean and Jerks 15 Mins
10 min EMOM x 3 reps + 1 Jerk @ 70%
Hang Sq Clean

2) Front Squats 20 mins
10×3 Across

3) Conditioning
Muscle Up Biathlon
18 Min Cap
400 M Run
18 MU
400 M Run
15 MU
400 M Run
12 MU
400 M Run

Each time the athlete breaks a set of MU they must run a 200 meter lap
for athletes that have 5 or more unbroken MU.

7/18/17

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Share with your friends on Facebook, Instagram, and Twitter. Help us spread the word for August Liberty Fundamentals! Remember, you get $20.00 off your membership for every friend that signs up. Your friend will also get $20.00 off their next full paid unlimited membership month. 

CFDNR Hooligans Running Club:
Reservoir Ridge
Make sure to bring water. It’s gonna be a hot one. See you all Tuesday July 18 at 5:30 pm.

Warm Up: 10 Min
1 Rounds
250 M Row
7 Burpee
9 Wall Balls  

Strength: 15 Min

15 Min to establish a 1RM
Jerk

Metcon: 20 Min
12 Min EMOM
Min 1: 15 Push Press 75/55
Min 2: 12/9 Cal Row (male/female)
Min 3: 9 Burpees

Elite Competition Class

1) Bench 15 Mins
10 min EMOM x 3 reps @ 70%

Gymnastics
10 mins
8 Min EMOM
ODD: C2B
Even: Ring Dips
*Pick a number that is doable but will be difficult to finish the final rounds.

3) Metcon:
Complete 8 rounds for time:
6 Reps Front Rack Lunge 155/110 (3 RT/ 3 LT)
10 Dynamic Push Ups 45/35
10 Russian Twist 45/35
*Pushups are performed by dynamically alternating hands on a 45 lbs bumper.

7/17/17

ATTENTION:

We are taking pre-paid pre-orders for Ascent and Progenex products. You have until the end of the week to order what you would like. Note you must pre-pay for us to order your request. There is a sign up sheet at the front desk.

 

Freedom WOD Classes

Warm Up: 10 Min
2 Rounds
200 M Run
7 Big Hollow Body Swings
9 KB Goblet Squats 

Strength: 15 Min

15 Min to establish a 1RM
Front Squats

Metcon: 20 Min
400 meter Run
Then
7 Rounds
3 Squat Cleans  155/95
7 Pull Ups
Then
400 meter Run

Elite Competition Class

1) Snatch 15 Mins
10 min EMOM x 3 reps @ 70%
Hang Sq Snatch

2) Overhead Squat
10×3

3)Conditioning
17.3 Retest

7/15/17

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Metcon: 10:00-11:00

Teams of 2

AMRAP 20 min
30 Double Unders
40 Burpees
50 Double Unders
60 Kettlebell Swings 53/35
70 Double Unders
80 Box Jumps 20
90 Double Unders
100 Wall Balls 20/14

7/14/17

Image may contain: indoor

PR Bell has been getting its workout on this past week! If you Hit a PR, post it up in the comments with the movement and the weight you hit!

Lets keep it going we have another week of 1RM’s to go. 

Freedom WOD Classes

Warm Up: 15
Cone Game  https://www.youtube.com/watch?v=UcL6WlcyBcI 

Funnel Tag https://www.youtube.com/watch?v=wU0ZgIVROH8

Strength: 15 mins
15 Min to establish a 1RM
Bench Press

Metcon:
Verses WOD
14 Min AMRAP
200 M Row
ME Bench Press 45/35
ME Sit Ups
Athlete “A” will row 250 as fast as possible while athlete “B” performs as many reps as possible on Bench press. Once Athlete “A” finish 200 Row athlete “B” Must stop reps on bench and switch to row and athlete “A” will go to bench. Now athlete “B” is rowing 200m AFAP while “A” performs ME reps on bench. Once “B” achieves 200m athletes will then switch. Now Athlete “B” is performing ME sit ups while “A” is rowing 200m. Again once 200m is achieved “A” will perform ME sit ups while “B” rows. Switching from bench to sit ups every other round until 14 mins is complete. The athlete with the most bench and sit up reps wins.

Elite Competition Class

1) Back Squat 20 mins
8×4 Across

2) Strict Press 20 mins
1 Rep Max

3) Conditioning
Complete as many rounds as possible in 13 minutes:
3 Jerks
13 Pull Ups
23 Double Unders

*For Jerk, go as heavy as possible.
Score = Rounds, reps, and Jerk Load

7/13/17

 

Image may contain: 3 people, people smiling, people standing, mountain, ocean, sky, outdoor, nature and water

Three men and a mountain!
Fred, Blake, and Marc

Freedom WOD Classes

Warm Up: 8 mins
3 Rounds 
5 Single Leg KB DL (5 each leg)
8 KB Swings

Strength: 15 mins
15 Min to establish a 1RM
Clean

Metcon:
10-1
Deadlifts 135/95
Hang Power Cleans 135/95
T-2-B

Elite Competition Class

1)Gymnastics 15 mins
3 Supersets @ the following %s
Strict HSPU – (90+2 reps / 80+2 reps  / 70+2 reps)
3 Min Rest

2) Deadlift 20 mins
1 Rep Max

3) Conditioning
Five Rounds
12 Snatch Grip Deadlift 135/95
9 Hang Power/Sq Snatch 135/95
6 Hand Stand Push Ups

7/12/17

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Jaelyn Coates’s fitness is bold and powerful.

 

Freedom WOD Classes

Warm Up: 8 mins
3 Rounds 
5 Man Makers
8 Single Leg Broad Jump

Strength: 15 mins
15 Min to establish a 1RM
Strict Press

Metcon: 20 Min
5 Rounds
3 Min AMRAP
3 Push Press 135/95
6 Burpees
9 Box Jumps 24/20
1 Min Rest               

Elite Competition Class

1) Cleans 15 Mins
1 Rep Max

2) Front Squats 20 mins
8×4 Across

3) Conditioning
Complete 150 Calories for time:

Minute 1:
Air Dyne/Row – Max Calories

Minute 2:
3 Power Clean
8 Ring Dips

*You have one minute to achieve max calories on the air dyne/rower,  then one minute to complete 3 Power Cleans and 8 Ring Dips. Continue alternating minutes until 150 calories have been achieved.
**For Power Clean, use 80% of 1 RM.