Welcome to Free Range CrossFit

Located minutes from Arizona State University, Free Range is Tempe's premier CrossFit facility. We blend elements of gymnastics, kettlebells, olympic weightlifting, nutrition and mobility to increase your physical ability and quality of life. We forge a strong community built on a foundation of hard work, discipline and a commitment to learning. Do you have what it takes to join our team?

Workout of the Day Apr 10
Posted by coach Matt L

WOD 140410

Barbell Club WOD:
A1. Hang power clean, x3 @ 60-70% of 1RM power clean
A2. Lateral hops over bar, x20
Every 1:15 (x6)

B1. Bent over row, x8 light 3103 tempo
B1. V-up, x8
Rest as needed (x4)

buy-in: Back extensions, x8x3
cash-out: FLR 3:00 total


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Workout of the Day Apr 09
Posted by coach Matt L

WOD 140409

Skill development:
A. Reaching single leg squats, x3 each leg (x2)
B. Single leg rotations, x3 each leg (x2)
C. Box lowers, x6 each leg (x2)
D. Box pistol variations, x5 each leg (x2)
*after each round, complete 10 hollow rocks

WOD 140409:
12 minute AMRAP of mindful moving:
Deck squats + jump, x10
Push up kick thrus, x10
Walking lunge (45/25), x10 each leg
Giant swings, x10

buy-in: hanging, 5:00
cash-out: wrist routine, x2


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Workout of the Day Apr 08
Posted by coach Matt L

WOD 140408

Workout specific strength:
A1. Deadlift, x5 up to a daily CORRECT max
A2. Double under, x20
A3. Kip swing practice, x8-10
Every 3:00 (x5)

WOD:
Every 3:00 (x4 rounds) of:
Kettlebell swings, Russian, x20 (24/16)
Step up, jump down, x15 (24/20″)
Toes to bar, x10

*Rest the remaining time in each round. Score is the total time to complete each round. Aiming for a 1:1 work:rest ratio.

buy-in: banded good mornings, x30-50
cash-out: back extensions, x8x3


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Workout of the Day Apr 07
Posted by coach Matt L

WOD 140407

Workout specific strength:
A1. Handstand hold, :20*
A2. Row 300/250m
Rest as needed between movements (x4)

WOD 140407:
5 rounds for time of:
Push press, x8 (24/16kg) each arm
Pull-up, x8 (chin ABOVE bar, no butterfly)
Sit up, x15
Run 200m

*Scale to a weight that allows the push presses to be done full ROM, with a brief pause at the top – unbroken.

buy-in: band shoulder routine
cash-out: skin the cats, x4,3,2,1


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Workout of the Day Apr 04
Posted by coach Matt L

WOD 140404

Workout specific strength:
A1. Pull up, x3-5, tempo 3103
A2. Pressing turkish get ups, each arm
Rest as needed (x5 rounds)

WOD 140404:
4 rounds for time of:
10 toes to bar
25 kettlebell swings (24/16kg), russian
50ft seal walk
15 goblet squats (24/16kg)

buy-in: scapular protraction + push up holds
cash-out: wrist prep drills


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Workout of the Day Apr 03
Posted by coach Matt L

WOD 140403

140403 Barbell Club WOD:
A1. Hang power snatch, x3 @ ~60% 1RM snatch
A2. Overhead squat, x3
A3. Burpee, x3 AFAP
Every 1:30 (x6)

B1. Hang muscle snatch, x5 light and CORRECT
B2. Depth jumps, x6 total (low -> high -> low)
Rest as needed, (x4)

buy-in: foam roll/lacrosse ball thoracic spine/scapula
cash-out: controlled articular rotation, x8 each way each arm, lightly weighted


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Workout of the Day Apr 02
Posted by coach Matt L

WOD 140402

Back bridge progressions:
A1. Rounded back deadlift, x8 (empty bar)
A2. Arching drills to box/wall, x5 + :10 hold
Rest as needed (x3)

B. Hand plant rotations, x3 each arm

C. Elevated feet, bridge extensions, x3 + :10 hold

WOD 140402:

Twice thru:
5 pull ups
10 push ups
15 air squats

Ash/Ellis loop run

Twice thru:
5 pull ups
10 push ups
15 air squats

Ash/Ellis loop run

Twice thru:
5 pull ups
10 push ups
15 air squats

*scale up with 3 muscle ups & x8 alternating pistols (x2) each round.


Fingers crossed for our very own, Coach Justin, as we await the news on Regional qualification. Wishing Justin nothing but the best on his adventures overseas and the next chapter of life in the Pacific Northwest! Safe travels, sir!


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Workout of the Day Apr 01
Posted by coach Matt L

WOD 140401

“Double Murph”
1 mile run

100 pull ups
200 push ups
300 air squats

2 mile run

100 pull ups
200 push ups
300 air squats

1 mile run

JK


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Workout of the Day Mar 31
Posted by coach Matt L

WOD 140331

Workout specific strength:
4 rounds through
A1. Push press, behind the neck, x5
Rest :60
A2. Body rows, x5, 3103 tempo
Rest :60
A3. Cuban rotations, x8 ea, 3100
Rest :60

WOD 140331:
5 rounds for time
Push press, x10 (95/65) unbroken
Walking lunge, x10 each leg
Double unders, x40

buy-in: handstand hold, facing wall, :20 (x3)
cash-out: scapular pull ups + :05 hold, x5 (x3)


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Workout of the Day Mar 28
Posted by coach Matt L

WOD 140328

Workout specific strength:
A1. Sumo deadlift, x8
A2. Kipping handstand push up practice, x3-5
Every 3:00 (x4)

WOD 140327:
Two rounds through, for max reps

4 minute AMRAP
15 sumo dead lift high pull, (24/16kg kettlebell)
15 sit ups

rest 2:00

4 minute AMRAP
15 step up, jump down (24/12)
10 pull ups
5 dumbbell push jerks, two hands (45/25)

rest 2:00

buy-in: turkish get up, x3,2,1 each arm, focus on shoulder extension
cash-out: back extensions on ghd, x8x3


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