July 31, 2015 by thao




Kendall wanted an old school garage gym wod!

Freedom WOD Classes



Bench Press using 90% of your 1RM + 5lbs to calculate load
75% X 5
85% X 3
95% X 1+


Max Effort Pull-ups

Max Effort Double Unders

Max Effort Bench Press 45 lb bar

Max Effort 400 M Run

Target Reps:

Pull-ups = 100

Double Unders = 200

Bench Press = 300

*After establishing your max reps at each lift, subtract your max from the target reps and perform the remaining at each station. Multiply your 400 M Run time by 3 and run for distance for that amount of time*

Elite Competition Class

1. Pull
A. 3×2 Snatch High Pull at 110% of 1RM Snatch – pull the bar as high as possible without turning it over.
B. 3×2 Snatch Grip Dead, work up to a heavy double – make these look like the first pull of your snatch.
C. 3×2 Snatch Grip Pause Deads, work up to a heavy double – pause for 2 full seconds at the knees.

2. Strength
4×4 Front Squats

3. Conditioning
3 RFT:
50 Double Unders
25 TTB
10 Clean and Jerks, 135/95

4. Accessory Work
Cross-Over Symmetry Iron-Scap Protocol


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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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