Posts from the ‘Blog’ Category

  • Screen Shot 2014-07-18 at 7.48.33 PM

    Saturday, July 19

    July 18th, 2014 | Blog | Derek | No Comments

    8:30am – Advanced OLY 9:30am – WoD  

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  • Screen Shot 2014-07-17 at 6.28.32 PM

    Friday, July 18

    July 17th, 2014 | Blog | Derek | No Comments

    Get your team together for Fitoberfest. http://crossfitfreedom.com/fitober-fest/ Strength: Alternating on the minute for 12 minutes (6 sets each). -5 Thrusters (70%), -2 rope climbs. WOD: 15 minute running clock. 3 x 5 min rounds -800m run, AMRAP KB swings. -800m row, AMRAP KB swings. -50 Burpees, AMRAP KB swings. Score total KB swings.

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  • Screen Shot 2014-07-16 at 8.32.58 PM

    Thursday, July 17

    July 16th, 2014 | Blog | Derek | No Comments

    Members of CrossFit Freedom and CrossFit A3 are joining forces for a fun day at Feed My Starving Children Sat, July 26, 2014, 9:00 AM – 11:00 AM, including a team WOD and BBQ at CrossFit Freedom immediately following. Please use the following link to sign up. You must reserve a spot to volunteer! Details […]

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  • Screen Shot 2014-07-15 at 8.11.58 PM

    Wednesday, July 16

    July 15th, 2014 | Blog | Derek | No Comments

    Strength: On the minute for 10 minutes, alternate between (5 sets each), 4 Strict Press @ 70%, 10 Weighted Barbell Step ups (5 R then 5 L – as heavy as possible). WOD: On the minute for 12 minutes, complete, 2 lateral barhop burpees, 4 push press (135/95), 2 lateral barhop burpees. -Score each round […]

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  • Screen Shot 2014-07-14 at 10.06.09 PM

    Tuesday, July 15

    July 14th, 2014 | Blog | Derek | No Comments

    Strength: Power Clean. 5-5-3-3-3. Build to heaviest set of 3 – all reps touch and go. WOD – for total working time. 750 row, 8 power cleans (70% of todays heaviest set of 3). Rest no more than 2:30. 500 m row, 12 power cleans. Rest no more than 1:30. 250 m row, 15 power […]

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  • Screen Shot 2014-07-13 at 9.44.16 PM

    Monday, July 14

    July 13th, 2014 | Blog | Derek | No Comments

    Strength: Back squat. 3 X 3 @ 90%. Amrap @ 75%. WOD: AMRAP 11 minutes. 8 Box Jumps (30/24), 12 DB/KB ground to overhead, 15 Wall Ball shots.

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  • Screen Shot 2014-07-12 at 11.39.08 AM

    Sunday, July 13

    July 12th, 2014 | Blog | Derek | No Comments

    No CrossFit class or yoga today. Installing new pullup rig.

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  • Screen Shot 2014-07-11 at 7.39.36 PM

    Saturday, July 12

    July 11th, 2014 | Blog | Derek | No Comments

    No class or yoga on Sunday. 8:30am – Advanced OLY 9:30am – WoD

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  • Screen Shot 2014-07-10 at 9.19.14 PM

    Friday, July 11

    July 10th, 2014 | Blog | Derek | No Comments

    Strength: Alternate on the minute for 10 minutes (5 sets each) between -2 Push Jerk + 1 split jerk @ 75% -AMRAP Strict Handstand pushups (scale to get at least 3 per round) (if you dont have strict HSPU with decreased ROM assistance, perform 3 negative reps each set). WOD: AMRAP 5 min. 8 push […]

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  • Screen Shot 2014-07-09 at 7.48.07 PM

    Thursday, July 10

    July 9th, 2014 | Blog | Derek | No Comments

    Skill – kipping pullup/butterfly pullup. Strength: Alternate on the minute for 10 minutes (5 sets each). -1 1/4 Front Squat x 3. -AMRAP strict pullups (scale to get at least 3 assisted strict pullups or 3 x 5 count negative pullups per set). WOD: AMRAP 9 min. 1 Overhead Squat (115/75), 6 burpees, 9 pullups. […]

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