February 14, 2018 by thao

2/15/18

Share

Image result for 2018 crossfit open

The CrossFit Open workout 18.1 will be released one week from today! Don’t forget to sign up and join the DNR team

Freedom WOD Class

Warm Up: 5 Mins
Plate Warm Up

Gymnastics Strength: 10 Mins

3 x Superset
6-12 Strict Pull Ups
6-12 Strict Dips (Rings or Matador)
Rest 2-3 Mins
*use bands or add weight as necessary

Mobility: 8 Mins

Athlete Choice

Metcon: 20 Min Cap
12 Round Partner Workout:
4 Bench Press (185/135)
8 Russian KBS (53/35)
12 Burpees
*Alternate w/ partner as needed – 1 athlete rests while other works*

Elite Competition Class 1/20/18

1. Running
4 Rounds:
1:30 Run, :30 Seconds Walk
4 Rounds:
1:15 Run, :45 Seconds Walk
4 Rounds:
1:00 Run, 1:00 Walk
Rounds flow directly into each other (24:00 Total)

2. Legless Rope Climbs
3 Rounds:
5 Legless Rope Climbs
Rest 2:00 between rounds

3. Squat Clean and Jerk Ladder
Round 1:
1 Rep @ 205/145
1 Rep @ 225/155
1 Rep @ 245/165
1 Rep @ 265/175
1 Rep @ 285/185

Round 2:
1 Rep @ 225/155
1 Rep @ 245/165
1 Rep @ 265/175
1 Rep @ 285/185
1 Rep @ 305/195

Round 3:
1 Rep @ 245/165
1 Rep @ 265/175
1 Rep @ 285/185
1 Rep @ 305/195
1 Rep @ 325/205

rest as needed between rounds

    ONE WEEK FREE TRIAL

    [honeypot level]

    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]