100 Athletes Registered For The CrossFit Open Is Our Goal!
This is the road you are supposed to be on and these are the people that you are supposed to ride with.
Hooligans, Mount Up It’s Time To Ride!
Freedom WOD Classes
Warm Up: 10 Mins
30 sec Jump Rope
5 Strict K-2-E
10 Mountain Climbers
2:00 /side Couch Stretch
Metcon: 15 Min
In Teams of 3, Each Person Will Perform 5 Rounds
60 Sec Max GHD Sit Ups or Sit Ups
60 Sec Max Rep Double Unders or Attempts
60 Sec Rest
One person will Sit Up for 6o seconds, One person will perform Double Unders or DU attempts (count every attempt) for 60 seconds, One person will rest for 60 seconds. One round consists of Sit Ups, Double Unders, and rest. Score is total reps of sit ups and DU’s rolling count.
Functional Bodybuilding Class
Back & Triceps
Pull Ups w/3-5 sec negative Note: add weight if it makes sense
3 Giant Set
8-12 Lat Pull Downs (heavy)
20 Tricep Extension
8-12 Lat Press Down (heavy)
3 Super Set
8-12 V-Bar Cable Low Row (heavy)
20 Tricep Straight Bar Over Hand
20 Tricep Straight Bar Under Hand
3 Super Sets
8-12 Cable Rope Pull Overs (heavy)
20 Cable Rope Laying French Press
Single Arm Seated Cable Row w/ Rotations