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 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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Workout of the Day Mar 27
Posted by coach Matt L

WOD 140327

Barbell Club 140326

EMOM complete the following:

A. Power clean, x1 @ 70% (x2)

B. Power clean, x1 @ 75% (x2)

C. Power clean, x1 @ 80% (x2)

D. Power clean, x1 @ 85% (x2)

E. Power clean, x1 @ 90% (x2)

F. Power clean, x1 @ 95% (x1)

Then,

G. Clean grip deadlift @ 115% of 1RM power clean, x3 (hand release @ bottom))
Every 3:00 (x3)

buy-in: back extensions, x8x3
cash-out: GHD sit ups, x8x3


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Workout of the Day Mar 26
Posted by coach Matt L

WOD 140326

Planche progression:
a) protracted push up hold
b) protracted push up hold, forward lean
c) feet in rings protracted hold
d) feet in rings, tuck knees to chest + hold
e) banded tuck planche

*complete 4 sets, pairing with 5 strict pull ups each round

Front lever progression:
a) inverted hang on rings
b) controlled parter lower in tuck position
c) controlled lower in tuck position
d) tuck hold with partner
e) tuck hold

* complete 4 sets, paring with 5 handstand push ups

WOD 140325:
50 double unders
5 turkish get ups, each arm (16/8kg)
40 double unders
4 turkish get ups, each arm (16/8kg)
30 double unders
3 turkish get ups, each arm (16/8kg)
20 double unders
2 turkish get ups, each arm (16/8kg)
10 double unders
1 turkish get up, each arm (16/8kg)

buy-in: wrist warm up
cash-out: dumbbell external rotations, x8x3 each arm


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Workout of the Day Mar 25
Posted by coach Matt L

WOD 140325

Workout specific strength:
A1. Clean “scoops”, x3
A2. Hang power clean, x8 @ 60-70% of 1RM power clean
A3. Double unders, x15
Every 2:00 (x8)

WOD 140324:
:30 on/ :30 off for 15 minutes, starting with:
1 dumbbell snatch, 45/25
1 burpee

*add one rep of each movement each round, until you are no longer able to complete the amount of work in :30. For the remaining rounds, drop down one rep for each movement from your best round and stay at that number.

Your score is the highest round you were able to complete.

Example: round 1 = 1 snatch + 1 burpee, round 2 = 2 snatches + 2 burpees….round 8 = 8 snatches + 8 burpees, but didn’t quite finish the burpees in :30, so for the rest of the rounds, complete 7 snatches and 7 burpees each round.

buy-in: dot drills, x6 (x5)
cash-out: 1000m recovery row @ 65%


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Workout of the Day Mar 24
Posted by coach Matt L

WOD 140324

Workout specific strength:
A1. Shoulder to overhead, x10 @50-60% 1RM push press
A2. Rope climb, x1
Every 3:00 (x4)
*encourage those who are capable to complete the rope climb with no feet; possibly attempting two ascents each round. move fast.

WOD 140323:
4 rounds for time of:
400m run
15 push ups
10 pull ups
15 ball slams
*all sets must be unbroken, scale appropriately

buy-in: hanging/swinging, 5:00
cash-out: bridge progressions, x3 (x3)


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14.5 “WOD-eque” Audrey Mar 21

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Food, Drinks, and Free Rangers!! To wrap up the 2014 CrossFit Open, we will be moving WOD 14.5 to Saturday, March 29th and hosting a “WOD-eque” (WOD + Barbecue) at the gym! Join us for an afternoon of competition, cheering each other on, and grilling out to celebrate the end of the Open. More Details coming soon!