Freedom WOD Classes D.R.O.M.s Strength: De-Load Week Back Squat using 90% of your 1RM + 10lbs to calculate load 40% X 5 50% X 5 60% X 5 Metcon: 5 Rounds 400 m run 3 Power Cleans 155lbs 5 Front Squats 155lbs M.E. Ring Dips or Push Ups Rest 1:00 min Elite Competition Class 1.

August 2015 Athlete of the Month

Kendall wanted an old school garage gym wod! Freedom WOD Classes D.R.O.M.s Strength: Bench Press using 90% of your 1RM + 5lbs to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: Max Effort Pull-ups Max Effort Double Unders Max Effort Bench Press 45 lb bar Max Effort 400 M Run Target

Freedom WOD Classes D.R.O.M.s Strength: Deadlift using 90% of your 1RM + 10lbs to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: 3 Rounds 10 Box Jumps 10 Hang Power Snatch 95/65 Elite Competition Class Rest Day

Freedom WOD Classes D.R.O.M.s Strength: 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 Metcon: 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

Well done Ben Smith! CrossFit Games Champ 2015 Freedom WOD Classes D.R.O.M.s Strength: Strict press using 90% of your 1RM + 5lbs to calculate load 75% X 5 85% X 3 95% X 1+ Metcon: 15 min AMRAP 5 Push jerks 115/85 10 Pull ups 15 Double unders Elite Competition Class 1. Bounding 5×1 –