9/24/2014

Freedom WOD Class
 
Mobility
 
Strict or Weighted Ring Dips
5-5-5-5
 
Metcon:
4 Rounds:
Row (Cals) 1 Min M.E
Wall Balls  1 Min M.E
Hang Power Clean (95/65#)  1 Min M.E
Double Unders  1 Min M.E
Rest  1 Min
 
Elite Competition Class
 
 
10-8-6-4-2 Front Squats
 
Metcon:50-40-30-20-10 Wall Balls
100-80-60-40-20 Double unders
 
 

9/23/2014

Freedom WOD Class
D.R.O.M.s
 
Strict Press @70% +5-10 lbs
10-10-8
 
Push Press @70% +5-10 lbs
10-10
 
Metcon:
21-15-9-9-15-21
Ring Rows
KB Swings (53/35)
Sit-ups
 
Elite Competition Class
Death by Power Clean, 155/105– Everyone will start with 155/105 and will give it everything they have. If you are unable to complete 12 rounds with this weight, drop the weight to 135/95 and start over.

– If you are unable to complete 12 rounds with 135/95, drop the weight to 115/85 and start over.

 

9/22/2014

D.R.O.M.s
 
Back Squat @70% +5-10 lbs
10-10-8
 
Front Squat @ 70% +5-10 lbs
10-10
 
Metcon:
“No Parley”

50 Swab the deck burpees
40 (20 each leg) Peg leg Pistol squats
30 Plank Press 35/20lbs
20 (each leg) Tresure chest walking lunge 45/25lbs
100 m Chasing the BOOTY Shuttle Run (100m,75m,50m ,25m,10m touch and go)

9/19/2014

D.R.O.M.s
 
Bench Press @70% +5-10 lbs
10-8-8
 
Mobility
 
Metcon: 20 Min E.M.O.M
 
5 Min E.M.O.M
5 Deadlift (225/155)
 
5 Min E.M.O.M
10 Pull-ups
 
5 Min E.M.O.M
5 Deadlift (225/155)
 
5 Min E.M.O.M

10 Pull-ups

 

9/18/2014

D.R.O.M.s

Snatch @70% +5-10lbs
10-8-8

Clean @70% +5-10lbs
10-8

Metcon:
10 Rounds
5 Bar Facing Burpeea
10 Floor Sweeps each side
15 Unbroken Double Unders

9/17/2014

D.R.O.M.s
 
Mobility
 
Muscle-ups
6-5-5 (or 1 More rep than last week)
 
or
 
Strict Pull-ups
6-5-5 (or 1 More rep than last week)
 
Metcon:
4 Rounds For Time:
400 M Run
10 HSPU

9/16/2014

D.R.O.M.s

Strict Press @70% +5 lbs
10-8-8

Push Press @70% +5 lbs
10-8

12 Min AMRAP
10 Power Cleans (115/75)
10 Box Jumps
10 Front Squats (115/75)
10 Box Jumps
10 Thrusters (115/75)
10 Box Jumps

9/15/2014

D.R.O.M.s
 
Back Squat @70% +5-10 lbs
10-8-8
 
Front Squat @70% +5-10 lbs
10-8
 
Metcon:
Tabata 
KB over head Walking lunges
Sit ups
Back extension
Muscle-ups or Pull Ups

9/12/2014

D.R.O.M.s
 
Snatch @70% + 5-10 lbs
8-8-8
 
Bench @70% + 5-10 lbs
8-8-8
 
Metcon:
4 Rounds
15 Wallballs (20/14)
15 Burpees

9/11/2014

D.R.O.M.s
 
9-11 Throwdown
For Time:

2001m Run


11 Box Jumps 36/24
11 Thursters 125/85
11 Burpee Chest to Bar Pull Ups
11 Power Cleans 170/120
11 Handstand Push Ups
11 Kettlebell Swings 70/53
11 V-ups
11 Deadlifts 170/120
11 Push Jerks 110/75

2001 M Run

The workout is symbolic of 9/11.  The 2001 meter run represents the year the attack took place.  The 11 reps of 9 exercises represents the date (9/11).  Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon.  The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower.  The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined.  And the 110 pound push jerk  represents the number of floors in each tower of the World Trade Center.