October 23, 2016 by thao



Halloween WOD of 2015

Freedom WOD Classes

Warm Up:
3 rounds
6 Bear complex  45/35
6 Plate Push Ups

Movement of the Week:
Accumulate 4 mins  Every Day
Thoracic Ball Drill https://www.youtube.com/watch?v=JVsA7imlm4Y

“A4 Week”
10 Min EMOM
3 Front Squats  w/a 3 Sec Pause At The Bottom  75% of 1RM

Metcon: “Burpee Hell-en”
3 Rounds
400 M Run
21 KB Swings 53/35
12 Burpees

Elite Competition Class

1.  Snatch
A.  1×3 at 60%
B.  1×3 at 70%
C.  3×3 at 75%
*All reps are drop from the top

2.  Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%

3. Conditioning
“Heartbreak Kid”
10 Front Squats (185/135#)
20 Ring Pull-ups
50 DU

4. Gymnastics Pull Conditioning
For time:
30 Muscle-ups


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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