CrossFit Freedom http://crossfitfreedom.com - "BREAK OUT OF YOUR LIMITS" Fri, 24 May 2013 01:52:32 +0000 en-US hourly 1 CrossfitFreedomhttp://feedburner.google.com Friday, May 24 http://feedproxy.google.com/~r/CrossfitFreedom/~3/MWVwgS0p5Qw/ http://crossfitfreedom.com/2013/05/friday-may-24/#comments Fri, 24 May 2013 01:52:32 +0000 Derek http://crossfitfreedom.com/?p=5550 Skill:

Double Unders.
WOD:
100 double unders,
30 Handstand pushups,
30 toes to bar,
30 shoulder to overhead (155/95),
90 foot front rack walking lunge (155/95).
]]> http://crossfitfreedom.com/2013/05/friday-may-24/feed/ 0 http://crossfitfreedom.com/2013/05/friday-may-24/ Thursday, May 23 http://feedproxy.google.com/~r/CrossfitFreedom/~3/zQXUMX2VSig/ http://crossfitfreedom.com/2013/05/thursday-may-23/#comments Thu, 23 May 2013 02:11:07 +0000 Derek http://crossfitfreedom.com/?p=5543 Skill:

Pistol Squats.

WOD:

50 wall ball shots,
50 chest to bar pullups,
50 pistol squats (alternating),
50 KB/DB snatch (alternating).

]]> http://crossfitfreedom.com/2013/05/thursday-may-23/feed/ 0 http://crossfitfreedom.com/2013/05/thursday-may-23/ Wednesday, May 22 http://feedproxy.google.com/~r/CrossfitFreedom/~3/IU5Geiey2EU/ http://crossfitfreedom.com/2013/05/wednesday-may-22/#comments Wed, 22 May 2013 02:17:05 +0000 Derek http://crossfitfreedom.com/?p=5535 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.

]]> http://crossfitfreedom.com/2013/05/wednesday-may-22/feed/ 0 http://crossfitfreedom.com/2013/05/wednesday-may-22/ Tuesday, May 21 http://feedproxy.google.com/~r/CrossfitFreedom/~3/ALJvPtcgMEc/ http://crossfitfreedom.com/2013/05/tuesday-may-21/#comments Tue, 21 May 2013 02:53:57 +0000 Derek http://crossfitfreedom.com/?p=5528 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.
]]> http://crossfitfreedom.com/2013/05/tuesday-may-21/feed/ 0 http://crossfitfreedom.com/2013/05/tuesday-may-21/ Monday, May 20 http://feedproxy.google.com/~r/CrossfitFreedom/~3/csQCwFLek_o/ http://crossfitfreedom.com/2013/05/monday-may-20/#comments Mon, 20 May 2013 06:13:14 +0000 Derek http://crossfitfreedom.com/?p=5525 Skill:

Kipping pullup;
WOD:
“Jackie”
1000m row,
50 thrusters (45lb),
30 pullups.
]]> http://crossfitfreedom.com/2013/05/monday-may-20/feed/ 0 http://crossfitfreedom.com/2013/05/monday-may-20/ Sunday, May 19 http://feedproxy.google.com/~r/CrossfitFreedom/~3/mp--HjRBilY/ http://crossfitfreedom.com/2013/05/sunday-may-19/#comments Sun, 19 May 2013 16:37:28 +0000 Derek http://crossfitfreedom.com/?p=5522 Rest Day.

]]> http://crossfitfreedom.com/2013/05/sunday-may-19/feed/ 0 http://crossfitfreedom.com/2013/05/sunday-may-19/ Saturday, May 18 http://feedproxy.google.com/~r/CrossfitFreedom/~3/650nIyWq_Cs/ http://crossfitfreedom.com/2013/05/saturday-may-18/#comments Fri, 17 May 2013 23:42:14 +0000 Derek http://crossfitfreedom.com/?p=5519 9:30am  – Workout of the Day

9:45am – CrossFit Kids

]]> http://crossfitfreedom.com/2013/05/saturday-may-18/feed/ 0 http://crossfitfreedom.com/2013/05/saturday-may-18/ Friday, May 17 http://feedproxy.google.com/~r/CrossfitFreedom/~3/Qog4ZVa9svE/ http://crossfitfreedom.com/2013/05/friday-may-17/#comments Fri, 17 May 2013 01:49:40 +0000 Derek http://crossfitfreedom.com/?p=5515 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.

]]> http://crossfitfreedom.com/2013/05/friday-may-17/feed/ 0 http://crossfitfreedom.com/2013/05/friday-may-17/ Thursday, May 16 http://feedproxy.google.com/~r/CrossfitFreedom/~3/gr_IHHcnYOM/ http://crossfitfreedom.com/2013/05/thursday-may-16/#comments Thu, 16 May 2013 02:02:39 +0000 Derek http://crossfitfreedom.com/?p=5509 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.

]]> http://crossfitfreedom.com/2013/05/thursday-may-16/feed/ 0 http://crossfitfreedom.com/2013/05/thursday-may-16/ Wednesday, May 15 http://feedproxy.google.com/~r/CrossfitFreedom/~3/EYvi4Omu2eM/ http://crossfitfreedom.com/2013/05/wednesday-may-15/#comments Wed, 15 May 2013 01:36:53 +0000 Derek http://crossfitfreedom.com/?p=5506 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.
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