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.

Freedom WOD Classes Rest day Elite Competition Class Rest day

Freedom WOD Classes Open Gym   Elite Competition Class 3 RFT: 800m Row 30 Squat Cleans, 95/65 30 Bar Facing Burpees

Happy Birthday Mr. Brandon Nazzise! Freedom WOD Classes D.R.O.M.s   Front Squats 8×4   Metcon: 15 min AMRAP 11 Snatch 45/35 21 Lunges 30 Double Unders   EMOM Perform 3 Burpees   Elite Competition Class   1. Squats 10×3 Back Squats, across 2. “Jake the Snake” 10-9-8-7-6-5-4-3-2-1 Jerks, 175/125, no racks 2-4-6-8-10-12-14-16-18-20 Pull ups 3.