August 10, 2015 by thao



Freedom WOD Classes


Back Squats using 90% of your 1RM + 20lbs to calculate load
65% X 5
75% X 5
85% X 5+

800 m Row
70 Double unders or 210 Single jumps
60 Walking lunges
500 m Run
40 Box jumps
30 Pull ups
200 m KB Farmer walk 53/35 (can sub 45/25lbs plate for kb, DO NOT drop outside)
10 Burpees

Elite Competition Class

1. Snatch
A. 15 Snatches for time at 75%
B. 10 Snatches for time at 80%
C. 5 Snatches for time at 85%
Rest as needed between sections.

2. Strength
A. 1×15 Overhead Squats for max load
B. 1×10 Front Squats for max load
C. 1×5 Back Squats for max load
Rest as needed between sections.

3. Gymnastics Conditioning
A. 50 C2B Pull ups in as few sets as possible.
B. 30 Strict Pull ups in as few sets as possible.
C. 15 Muscle ups in as few sets as possible.
Rest as needed between sections.

4. Barbell Conditioning*
21-15-9 For time:
Power Clean, 135/95
Front Rack Lunges, 135/95
Push Jerks, 135/95



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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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