Freedom WOD Class D.R.O.M.s   Bench Press 5 x 3   Metcon: 7 Rounds for time 35 Sit-ups 5 Deadlifts (225/185) 5 Handstand Push-ups   Elite Competition Class 12.3 Open Workout 18 Min AMRAP 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toe to Bar

Freedom WOD Class D.R.O.M.s   Strict Press 5 x 3   Push Press 5 x 3   Metcon: 12 Min Running Clock: 4 Min M.E. at each Station: Clean and Jerks (135/95) Row for Meters Burpees   Elite Competition Class 1,000 M Row 40 Pull-ups 30 Thrusters (95/65) 20 Lateral Barbell Burpees  

Freedom WOD Class D.R.O.M.s   Back Squat 5 x 3 @85-90%   Front Squat 5 x 3 @85-90%   Metcon: “Cindy” 20 Min AMRAP 5 Pull-ups 10 Push-ups 15 Squats   Elite Competition Class Back Squats 6 x 6   Complete the following for time: 7-6-5-4-3-2-1 Muscle Ups 14-12-10-8-6-4-2 Burpee Box Jumps (24/20)   8

Freedom WOD Class D.R.O.M.s   Retest M.E Plank Holds   Back Squat 5 x 5   Overhead Squat 2 x 5   Happ(ish) Halloween and Blake’s 32nd Bday WOD: 14 Min AMRAP Buy in: 32 Burpees 10 Thrusters (95/65) 31 Lateral Bar Jumps   Elite Competition Class Front Squat 10 x 3   Metcon: 10-8-6-4-2

Freedom WOD Class D.R.O.M.s   Cleans 3 x 5   Snatch 3 x 5   Metcon: 10-8-6-4-2 Ground to Overhead (135/95) 3-6-9-12-15 Pull-ups 3-6-9-12-15 Box Jump (24/20)   Elite Competition Class Rest Day

Freedom WOD Class D.R.O.M.s   Bench Press 5 x 5   Metcon: 13 Min AMRAP 1 Time Buy in: 800 M Run 13 KB Swings (53/35) 3 Bench Press @ 70% 1 RM 30 DU   Elite Competition Class A. Snatch Grip Push Press from behind neck – quickly work up to a heavy single