Freedom WOD Classes   1 RM Back Squat Dead lift Strict Press   Elite Competition Class Snatch 3×1 at 85% 3×1 at 90% 3×1 at 85% 20 Min AMRAP: 50 Wallballs, 20/14 50 Double-Unders 40 Box Jumps, 24/20 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees 20 Cleans, 145/100 20 Jerks, 145/100 10 Snatches,

December 2014 Athlete of the Month

    Freedom WOD Classes D.R.O.M.s   Front Squats 10×3   Metcon: 5 Rounds: 5 Pull Ups 10 Push Ups 15 Air Squats   Then   4 Rounds: 8 Hand Stand Push Ups 12 KB Swings 53/35   Then   3 Rounds 15 Wall Balls 15 Knees To Elbows   Then   2 Rounds 15

Freedom WOD Classes D.R.O.M.s   Bench Press 10×3   Metcon: 6 Rounds 12 Burpees 12 Hang Power Cleans 115/75 12 Push Press 115/75   Elite Competition Class 1. EMOMx6 Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning) Even: 40 Double unders 2. EMOMx6 Odd:

Freedom WOD Classes D.R.O.M.s   Strict Press 10 x 3   Metcon: 20 Min AMRAP 200 M Run 2 Muscle-ups 6 GHD Sit ups 8 Front Squats (135/95) 10 DU or 30 Singles   Elite Competition Class “Jack” 20 Min AMRAP 10 Push Presses (115/80) 10 KBS (53/35) 10 Box Jumps (24/20)

    Job well done Kyle and Matt! You both represented CF DNR well at the 2014 Turkey Challenge Freedom WOD Classes   D.R.O.M.s   Strength Back Squats 10×3   Metcon: 7 Min AMRAP: 5 Hand Stand Push Ups 10 Squat Box Jumps 24/20 10 Kettle Bell Swings 53/35 Elite Competition Class SESSION 1 1.