May 15, 2018 by thao

5/15/18

Share

Image may contain: text

Lets start getting those teams put together! Last year we had 20 total teams sign up, I bet we can best that..

Freedom WOD Class

Warm Up: 6-8 mins
2 Rounds
200 M Run
5 Snatch Grip RDL
5 Snatch High Pulls
5 Muscle Snatch
10 Hollow Body Kipping Swings

Strength: 5 Mins
Add one rep to last weeks number
5 Min T-2-B EMOM

Mobility: 10 mins
90 Sec /side Partner Tricep Smash
3 mins /side Lax Ball Hips (back, side, and front)

Metcon: 10 Min Cap
10 Min AMRAP Ladder
2 Alternating DB Snatch 50/35
2 Box Jumps 24/20
4 Alternating DB Snatch 50/35
4 Box Jump 24/20
6 Alternating DB Snatch 50/35
6 Box Jump 24/20

…and so on, adding 2 reps each round.

Post Score on white board.

Elite Competition Class

1. HS Walk 
3 Rounds For Time:
400 Meter Run
50′ Handstand Walk
Rest 2 minutes between rounds.

2. Conditioning
For Time:
21-15-9
Sand Bag Cleans (150/100)
Deficit Kipping Handstand Push-ups (6″/4.5)

3. Conditioning
For Time:
50/35 Calorie Row
50 Alternating Kettlebell Box Step Ups 53/35
100′ Double Kettlebell Overhead Walking Lunge 53/35

4. Midline
3 Rounds Not for Time:
1 Mile Assault Bike
30 GHD Sit-Ups

Performance Power Training

Tuesday, May, 15th, 2018

(Pre-Flight and Jet Fuel 15 minutes)
Pre-Flight: Sprints today so the afterburner is first. Then we’ve got some volume squats, and a bunch of bandy accessory work.

Jet Fuel: Afterburner is part of Jet Fuel Today (perform Afterburner 1st)
400m Run
Samson Stretch
Spiderman+Reach
3x
20 seconds plate jumps
40yd accelerated jog *Start jogging and accelerate to sprint
-then

AFTERBURNER: (15 minutes)
10x
4 max extension box jumps
1 box jump over
2 hurdles
20yd Sprint
*Rest is walk back time

Major, Lift: Red: Squat(20 minutes)
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
8rm Beltless
-then
2×20 @70%
*Your pain brings me great joy

GainCity:(10 minutes)
3×15 Bandy
-Lateral leg raises (each)
-Donkey Kicks (each)
-Leg extension

    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]