Posts from the ‘Blog’ Category

  • 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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  • Screen Shot 2014-07-27 at 8.29.50 PM

    Monday, July 28

    July 27th, 2014 | Blog | Derek | No Comments

    Strength Hang Squat Snatch 3-3-2-2-2. WOD: 4 rounds – for total working time – rest 1 min b/w rounds. 200m row, 5 power snatch (135/95) – no more than 75%, 9 burpee box jumps (24/20).

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  • Screen Shot 2014-07-26 at 6.50.11 PM

    Sunday, July 27

    July 26th, 2014 | Blog | Derek | No Comments

    9:30am – makeup wod/skills

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  • Screen Shot 2014-07-25 at 6.55.33 PM

    Saturday, July 26

    July 25th, 2014 | Blog | Derek | No Comments

    9:00am – 11:00am: Feed My Starving Children 11:00am – WoD/CrossFit Kids 12:00pm – BBQ

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  • Screen Shot 2014-07-24 at 8.02.47 PM

    Friday, July 25

    July 24th, 2014 | Blog | Derek | No Comments

    Strength: Front Rack alternating lunges. 12-10-8-6 (total reps per set). -4 x AMRAP strict handstand pushups. WOD: 5 rounds for time. 3 wall climbs, 10 toes to bar, 16 wall ball shots.

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  • Screen Shot 2014-07-23 at 7.01.17 PM

    Thursday, July 24

    July 23rd, 2014 | Blog | Derek | No Comments

    Strength: Barbell Romanian Deadlift. 4 x 5 @ 21X1 tempo- maintain perfect form – no measure. 4 sets Supine Row @ 21X2 tempo. WOD: 4 rounds for time. 200 m run, 10 deadlift (225/155) – no more than 60%, 12 up and over box jumps (24/20).

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