December 18, 2015 by thao



Freedom WOD Classes

Warm Up:
10 mins

20 mins to perform:
Bar x10
35% x10
45% x5
55% x5
65% x3
75% x3
85% X3
95% X1
Work up to a 1RM.

Team Vs Team
4 Round per team
ME Row for meters
ME Push Ups
A Team of 2 will vs another team of 2. “Team Blue” will have 2 mins to accumulate as many meters on the rower and as many Push Ups as possible while “Team Red” rest. The athletes must remain on the same movement/exercise for the entire 2 mins of the round, then on the next round they will switch movements/exercise and again remain there for the entire 2 mins.
As soon as the 2 mins is up “Team Red” will have 2 mins of  work to accumulate meters and reps while “Team Blue” rest. Each team will get equal work/rest time.

Elite Competition Class

1. Snatch
work up to a heavy single from the low hang

2. Snatch
EMOMx5: 5 TnG Squat Snatches, across

3. Conditioning
5 Rds:
25 Cal Row
12 1-arm alternating DB Snatch, 70/50 (6/side)
3 Rope Climbs


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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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      [honeypot level]