2018 FRFF Qualifier WODs
Max distance slam ball toss:
* Performed like a kettlebell swing where you toss the ball overhead for distance.

RX men - 35 LBS
RX women - 25 LBS
Scaled men - 25 LBS
Scaled women - 15 LBS

Score = total distance in feet for your team. Round down to nearest half foot.

Max distance triple standing broad jump.
* Standing start
* Two foot take off and landing
* You must stick and show control on your landing of the last jump for the score to count.
* Falling, stepping, adjusting at any time = NO REP

Score = total distance in feet for your team.

Max distance seal walk in 2:30
* One lid.
* One partner works at a time.
* Switch at any time.

Score = total distance in feet for your team.

8:00 AMRAP “Karen”
* Max UNBROKEN wall balls as a team
* One partner working at a time.
* Use the lightest prescribed medicine ball for your team
* No resting with the ball, continuous wall balls must be maintained
* Transition any time, as many times as you like.
* Transitions MUST happen midair (no handoffs)
* WOD ends if the ball is dropped or movement is stopped

RX Men - 14 LBS @ 10 FT
Scaled Men - 14 LBS @ 9 FT
RX Women - 14 LBS @ 9 FT
Scaled Women - 12 LBS @ 9 FT

Score = total reps

10:00 AMRAP row for meters
* One rower per team
* Switch any time, as many times as you like

Score: total distance in meters
2018 FRFF Post Competition Chili Cookout
Here’s the idea:
* Cook your best/ most creative/ (first-time)/ newest/ family CHILI recipe
* Make enough to fill a standard crockpot
* AND/ OR...
* Bake your best/ most creative/ (first-time)/ newest/ family CORNBREAD recipe
* Enough for ~10 people

With bowls, spoons, and napkins in hand…

* We’ll sample the range of chilis and vote on our favorites
* Each person will get 3 “votes” to hand out as they see fit
* The chili & cornbread that earn the most votes wins a prize
* (The newest iteration of the Free Range T-shirt!)

I know, I know…

Cooking can seem daunting to many of us - not to mention putting a recipe into a competition.

That’s totally normal!

The good news is that chili is pretty simple and VERY forgiving of measurements and cook time.

Consider challenging yourself to learn/ try something new.

The good news is that if your chili turns out well, it is such an easy thing to cook in bulk and freeze for meals in a pinch later on.

At any time in the Lucas household, we have at least 3-5 servings of chili waiting in our freezer. 🙂 Yum!

If you’re feeling more adventurous, take a stab at baking some cornbread - we’d all love to see what you can create.

When all else fails, we’ll definitely need help getting things like bowls, utensils, cups, napkins, beer, (no hard alcohol at the park), etc.

BUT, I bet we can get at least 15 unique chili recipes for the cookout…

Who’s in!?
2018 Free Range Fall Frenzy Partner Competition
Pull out your rolodexes, it's time to find a partner.

The 2018 Fall Frenzy is officially a co-ed partner workout.

Each workout has an RX and scaled variation with standards for determining where each partner stands.

Using the scaling to level the field, we will keep with the previous strategy of having one big group for ranking.

Registration is $40 for your team and is live and you can register here.

Post competition Chili & Cornbread cookout

After the competition, we are heading to the park for some sunshine and cooking.

See the rules and details here.

There are 5 "Qualifying" workouts that need to be completed by November 15th.

These will be scored individually and count toward your total score for the competition.

See the details for all 5 WODs here.
Barbell Club, now on Saturdays too

Starting this Saturday 10/6 our 8:45 AM class is now Barbell Club.

We refer to it as Weightlifting on our schedule and it is meant to complement the Olympic Weightlifting training we do on Thursdays.

Come work on your Snatch, Clean & Jerk, and other core barbell strength movements!
2018 Summer COED Team Competition

Event 5 - “Freight train"

12-9-6 reps for time:
Power clean
Burpee over bar

10-minute time cap.

Event 6 - “Pulley system"

Starting exactly 12 minutes after Event 5 begins.

:90 AMRAP x6 rounds:

Rowing for meters*

Event 7 - "Dumbbellina"

90-75-60 reps for time:
Dumbbell squat
Dumbbell push press
Dumbbell snatch

To start the workout and after each round, complete:
40 FT Handstand walk
40 FT DB lunge

25-minute time cap.

Memorial Day Murph 2018

Run 1 mile
100 Pull ups
200 Push ups
300 Air squats
Run 1 mile

Murph is what we refer to as a “hero WOD” in the CrossFit community. Read about his story here: https://themurphchallenge.com/pages/lt-michael-p-murphy

See more competitor pictures here!
Free Range 2018 Competition Schedule

May 28, 2018
Memorial Day Murph

Run 1 mile
100 Pull ups
200 Push ups
300 Air squats
Run 1 mile

Murph is what we refer to as a “hero WOD” in the CrossFit community. Read about his story here: https://themurphchallenge.com/pages/lt-michael-p-murphy

June 25 - July 15, 2018
Legion of Beasts Online Qualifier

Legion of Beasts is an upcoming competition which begins with a 3 week online qualifier from 6/25-7/15 which will place you in a division for the live competition in September. You can find details or register a team here: http://legionofbeastsgames.com/

July 14, 2018
Free Range Coed In-house Competition

We will be hosting an in-house 3-person coed in house competition July 14 to finish out the LOB online qualifier.
Look for details to follow and pull out your swimming suits!

September 1-2, 2018
Legion of Beasts Competition

The Legion of Beasts competition will take place at Westworld of Scottsdale 9/1 & 9/2. You can find details and registration options here: http://legionofbeastsgames.com/

October 20, 2018
Free Range Individual In-house Competition

Free Range will be hosting an individual competition Saturday 10/20 to prep for AC^2 in December.

December 8, 2018
Flagstaff AC^2 Competition

We will end the year like we always do, by heading up to Crossfit Flagstaff and taking over the AC^2 annual competition.
Check out the pictures from last year here: http://freerangecrossfit.com/free-range-takes-over-ac2-2017/
Spring strength program
By request, we are adding a second day to our strength program.

_Poor form in the gym is caused by insuf ficient yelling.” -Mark Rippetoe (1)

We will complete ‘Strength WOD A’ on Saturdays as a group at the 8:45 AM class.

'Strength WOD B’ will be completed on your own during open gym.

Since the strength program is running separate from our CrossFit program, there will be days when movements overlap. When this happens, just skip the lift until the next session.

The Spring Strength GoogleDoc spreadsheet has been updated to reflect this second workout.

Please add your numbers there after you complete the work.

Strength WOD A
(To be completed on Saturdays at 8:45 AM)

Three rounds:
5 Back squat
5 Press
5 Pull up
5 Dip

Then, one round:
10 Deadlift

Add 2.5-10 LBS to your last training session.

Strength WOD B
(To be completed during open gym on Thursdays)

Three rounds:
5 Back squat
5 Bench press
5 Chin up

Five rounds:
3 Power cleans
15 Push ups

Add 2.5-10 LBS to your last training session.
Free Range Tackles Open 18.4
Week 4 of 5 in the 2018 Crossfit Open


For time:
21 deadlifts, 225/155 lb.
21 handstand push-ups
15 deadlifts, 225/155 lb.
15 handstand push-ups
9 deadlifts, 225/155 lb.
9 handstand push-ups
21 deadlifts, 315/205 lb.
50-ft. handstand walk
15 deadlifts, 315/205 lb.
50-ft. handstand walk
9 deadlifts, 315/205 lb.
50-ft. handstand walk

Time cap: 9 min.



Free Range Tackles Open 18.2
Week 2 of 5 in the 2018 Crossfit Open


Workout 18.1a
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells Women use 35-lb. dumbbells.

Workout 18.2a
1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a



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