Bring a friend day is this Saturday, October 20th for our 8th annual Halloween Wod that started in the original garage gym back in 2011. This year will also be our 5th anniversary of being an Affiliated CrossFit Gym! Below is a link to our Face Book event page, please share it with your friends and let make this the biggest Halloween Wod yet!! And remember the person with the best costume/best dressed will win a $50.00 Gift card to the Fort Collins local lululemon store!
Please RSVP if you could through the FB event page
https://www.facebook.com/events/466291643858309/
Freedom WOD Classes
Warm Up: 10 mins
Row 250 or bike .3 mile
2 Rounds
5 Dragon Flags
10 / Side Overhead Pallof Press (video at 1:00)
10 / Side Banded Wood Chopper
Row 250 or bike .3 mile
Strength: 6 mins
Rotating 1/2 Tabata
V-Ups
Mountain Climbers
Russian Twist 25/15
Metcon: 14 Min Cap
14 Min EMOM
Min 1: 200/175 M Row
Min 2: 10 MB Cleans 20/14
Elite Competition Class
Conditioning
21-18-15-12-9:
Wallballs (30/20)
Chest to Bar Pull-Ups
Calorie Row
200 Meter Run
Wearing 20/14 Weight Vest
Midline
1 Set:
Max Effort L-Sit Hold
Followed By…
3 Sets, Not for Time:
15 Second L-Sit
21 GHD SIt-Up
27 Banded Good Mornings
Odd-Object Conditioning
10-8-6-4-2:
Sandbag Cleans (150/100)
After Each Set: 5 Bar Muscle-ups + 100 Meter Sandbag Run
Performance Power Train
Tuesday, OCT 16th, 2018
Pre-Flight: “Pulling” out the Sumo deadlifts today (Dad jokes), and making a nasty burn with legs only bike and broad jumps
Jet Fuel:
Hip Circle Assault bike 3 minutes
(sub a doubled over band at the kneecaps, if you dont have a hip circle)
Hip Circle walk front/back/side/side
10 Hip Circle squats
10 Hip Circle Bandy good mornings
-mash
Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Sumo Deadlift Block Pulls
Max 6
**2” block**
-then
1xAMRAP @90%
GainCity:
-Single Arm KB Swing and Lunge (alternating)
4×8 (each)
-Prowler Push AHAP (too heavy to run)
4x40m
Afterburner:
10 min EMOM, same minute:
5 Cal Bike legs only
5 Max Distance Broad jumps
