July 29, 2015 by thao



Freedom WOD Classes


3×3 Snatch Pulls at 95% of 1RM Snatch
2×2 Snatch Pulls at 110% of 1RM Snatch
1×1 Snatch Pulls at 125% of 1RM Snatch

200 m Run
30 Burpee broad jumps (4 ft Jump)
30 KB swings 53/35
200 m Run
20 Burpee broad jumps (4 ft Jump)
20 KB swings 53/35
200 m Run
10 Burpee broad jumps (4 ft Jump)
10 KB swings 53/35

Elite Competition Class

1. Strength
1×3 Push Press

2. Strength
1×2 Push Jerk

3. Strength
1×1 Split Jerk

4. Strength
2×10 Back Squat

5. Gymnastics Skills
6 sets of 60% of best unbroken set of Muscle ups, rest as needed between sets

6. Rowing Conditioning
A. 3 attempts to establish highest “Calorie/Hour” pace. This can be as long or short of an effort as you’d like. Rest as needed between efforts.
B. 6x:15 on, 1:45 off – goal is to maintain 90%+ of best “A” score.
C. 4x:30 on, 1:40 off – goal is to maintain 85%+ of best “A” score.
C. 2x:45 on, 1:15 off – goal is to maintain 80%+ of best “A” score.


    [honeypot level]


    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]