Posts from the ‘Blog’ Category

  • Screen Shot 2014-08-06 at 7.40.05 PM

    Thursday, August 7

    August 6th, 2014 | Blog | Derek | No Comments

    Strength: On the minute for 8 minutes. 1 power clean + 1 hang squat clean (hold bottom position for 3 count). WOD: 3 rounds for total reps – 14 minute clock. 1:00 double unders (count biggest unbroken set), 1:20 max hang power cleans (135/95) (no more than 65%), 1:40 wall climbs (count 3 to 1). […]

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  • Screen Shot 2014-08-05 at 7.27.34 PM

    Wednesday, August 6

    August 5th, 2014 | Blog | Derek | No Comments

    Vendors, judges and volunteers wanted! http://crossfitfreedom.com/fitober-fest/ Strength: Split Jerk. 10 minutes to build to heavy single. Not necessarily 1rm. Continue to build only if weight is received in a solid locked out position and lift is finished w/ controlled recovery. No press out. WOD: for 18 minutes, alternate on the minute b/w 150/120 m row. […]

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  • Screen Shot 2014-08-04 at 6.02.00 PM

    Tuesday, August 5

    August 4th, 2014 | Blog | Derek | No Comments

    Strength: 4 x 5 Back Squat @ 30X1 tempo. 4 x max strict pullups @ 21X2 tempo. WOD: 5 rounds. 10 Front Squat (155/105) (no more than 70%), 15 toes to bar. -Ladder down by 2 each set on the Front Squats. -Ladder down by 3 each set on the toes to bar.

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  • Screen Shot 2014-08-03 at 7.01.56 PM

    Monday, August 4

    August 3rd, 2014 | Blog | Derek | No Comments

    Strength: On the minute for 7 minutes. 3 Deadlift (75%) touch and go, 10 situps. WOD: Reps of 21-18-15-12-9-6-3. KB swings, Box Jumps. Complete 5 burpees after each set.

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  • Screen Shot 2014-08-03 at 7.14.02 AM

    Sunday, August 3

    August 3rd, 2014 | Blog | Derek | No Comments

    9:30am – makeup wod/skills

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  • Screen Shot 2014-08-01 at 11.24.50 PM

    Saturday, August 2

    August 1st, 2014 | Blog | Derek | No Comments

    9:30am – WoD 9:45am – CrossFit Kids 2:00pm – Rendezvous at the Ranch (The Hall Ranch – 202 Brookhill Road  Libertyville) A couple reminders and updates…..First of all, Celebrity chef Grant Basilierel will be in the house and will handle all of the cooking at Ranch. Slow smoked whole chickens and grass fed beef brisket […]

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  • Screen Shot 2014-07-31 at 7.07.14 PM

    Friday, August 1

    July 31st, 2014 | Blog | Derek | No Comments

    Skill review: Muscle Up progression. Strength: 4 x 4 Front Squat @ 85%. Work muscle up progression b/w each set of Front Squats. WOD: 4 x 3 min rounds. 1 min amrap cal row, 1 min amrap wall ball shots, 1 min amrap chest to bar pullups (muscle ups worth 2). Rest 1 min b/w […]

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  • Screen Shot 2014-07-30 at 6.56.15 PM

    Thursday, July 31

    July 30th, 2014 | Blog | Derek | No Comments

    FitoberFest registrations are filling up fast! Remember, only 2 more weeks until the price increase. This event will sell out as we will cap the number of athletes competing – so dont wait too long and get left out of the fun. For those of you waiting for the release of the events, they will […]

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  • Screen Shot 2014-07-29 at 5.50.12 PM

    Wednesday, July 30

    July 29th, 2014 | Blog | Derek | No Comments

    Strength: Bench Press . 5-5-3-3-3. -4 x max strict knees to elbows b/w sets of bench. WOD: 4 rounds for total reps. 11 minute running clock. :40 toes to bar, :40 shoulder to overhead (135/95) ( no more than 60%), :40 double unders. Rest 1 min b/w rounds.

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  • Screen Shot 2014-07-28 at 8.12.54 PM

    Tuesday, July 29

    July 28th, 2014 | Blog | Derek | No Comments

    Endurance session 2 will begin Tuesday August 5 and run 5 weeks through 9/4. Tuesday and Thrusday nights at 6pm. Contact brett@crossfitfreedom to reserve your spot. This is the last endurance session of the year! Strength: Back Squat 4 x 3 @ 90%. Immediately following last set, complete, AMRAP @ 65%, @ 23X1 tempo. WOD: […]

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