CrossFit Freedom

Wednesday, May 22

Derek — Wed, 22 May 2013 02:17:05 +0000

Straight CashOut Homie.

WOD:

Reps of 21-15-9.

Deadlift (275/205),

Box Jumps (30/24).

CashOut:

AMRAP 5 min.

12 KB swings,

13 situps.

Tuesday, May 21

Derek — Tue, 21 May 2013 02:53:57 +0000

Follow me on Instagram: DeeHall777.

Strength:

Back Squat.

5rm.

WOD:

7 minute ladder.

3 Overhead Squats.

Rest 2 min.

7 min AMRAP.

Burpee Muscle Ups.

Monday, May 20

Derek — Mon, 20 May 2013 06:13:14 +0000

Skill:

Kipping pullup;

WOD:

“Jackie”

1000m row,

50 thrusters (45lb),

30 pullups.

Sunday, May 19

Derek — Sun, 19 May 2013 16:37:28 +0000

Rest Day.

Saturday, May 18

Derek — Fri, 17 May 2013 23:42:14 +0000

9:30am – Workout of the Day

9:45am – CrossFit Kids

Friday, May 17

Derek — Fri, 17 May 2013 01:49:40 +0000

Regionals are in 2 weeks at Navy Pier.

Don’t forget your tickets! Kids under 12 are free!

https://events.cuetoems.com/cf_nc/OnlineTicketSales.aspx

Strength:

Push Jerk.

5-3-1.

WOD:

7 rounds for time.

7 Hang Clean (135/95),
7 push jerk,
30 Double Unders.

Ladder down down by 1 rep every round on
both the Hang cleans and Push jerk.

Thursday, May 16

Derek — Thu, 16 May 2013 02:02:39 +0000

Save the Date: Saturday, June 8th.

2 Year Anniversary Party.

Murph and a BBQ.

Strength:

Pause Squat.

3×3.

WOD:

4 rounds.

40 seconds on, 20 seconds off

rotate through each of the following stations:

Overhead Squat (115/75).

Chest to bar pullups,

row,

barbell roll out.

Score is total reps completed.

Wednesday, May 15

Derek — Wed, 15 May 2013 01:36:53 +0000

WOD:

AMRAP 8 min.

12 KB snatch,

9 hand release pushups,

100m run.

Rest 2 min then:

AMRAP 6 min.

12 KB swings,

6 hand release burpees.

Rest 2 min.

AMRAP 4 min

400m run,

AMRAP KB sump deadlift high pull.

Rest 1 min.

AMRAP 1 min

Burpees.

Tuesday, May 14

Derek — Tue, 14 May 2013 02:09:04 +0000

Upside down. Cake.

Strength:

Push Press.

5×5.

WOD:

AMRAP 10min.

6 shoulder to overhead (115/75),
9 Box Jumps,
12 situps.

Rest 1 min.

2 x max effort handstand hold.

Rest 45 seconds b/w 2 efforts.

Score is total reps completed in AMRAP plus 1 rep for every 3 seconds of time accumulated in handstand.

Monday, May 13

Derek — Mon, 13 May 2013 01:51:07 +0000

“And it’s hey now here we go.
D-j don’t you play nothing slow.”

Strength:

On the minute for 6 minutes, complete:

8 Alternating Front Rack Lunges,

24 lateral bar hops.

WOD:

4 rounds for time.

6 Front Squat (135/95),

8 toes to bar,

200m run,

8 toes to bar,

6 Front Squat (135/95).

Rest exactly 1 min after each round.