Check out this inspirational film courtesy of

Freda Burnette: I Want to Live Longer

"I want to be able to always get up and do things." Freda Burnette is a 65-year-old grandmother of 11. She trains at CrossFit Grace in Boiling Springs, South Carolina. "I'm here working out because I want to live longer. I want to be able to watch my grandchildren grow up."

Wow, amazing. Inspirational stuff. Go Freda!

WOD 060116

What is your morning ritual like?

Stretching (25 sec ea. Or 2 sec. holds x 10 reps)

With Green band

Hammy’s L

Hammy’s L 45 degress

Hammy’s/Groin L leg drop to floor

ITB (across body) L

Hip Flexor/Quad:  Flip over, stretch band from behind over shoulder, drive hip into floor, squeeze butt

Same thing above for Right Side

Lat/Tricep stretch, lean body against doorway or beam L/R

Chest Stretch using doorway

Seated Hip Stretch, sit on 18” box cross one leg over other, press down on knee, pull foot towards you

Hang Clean

Every 90 seconds, for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean
(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the eight sets.

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
1 Power Clean (185/115 lbs)
1 Front Squat (185/115 lbs)
1 Shoulder to Overhead (185/115 lbs)
200M Run

2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
200M Run

3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
200M Run
…and so on.

Cut Season Cash Out

1 – 30/20/10 Double Countdown:
Kettlebell Swing and Clap Push-up

How to do it:

Start with as many kettlebell swings as possible in 30 seconds
Rest 30 seconds
Then do as many clap push-ups as possible in 30 seconds
Rest 30 seconds
Next do swings hard and fast for 20 seconds
Rest 20 seconds
Follow it up with 20 seconds of clap push-ups
Rest 20 seconds
Finish with 10 seconds of swings, 10 seconds of rest, and 10 seconds of clap push-ups
Rest for 30 seconds and repeat the sequence once more

Out of Town WOD



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