May 8, 2018 by thao

5/9/18

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Don’t Miss Out!

Today is the last day to get on the list for a Murph Shirt/Tank. Cost will be $20.00 per shirt/tank, and they will be handed out on Friday the 25th, just in time to wear it for your Memorial Day Murph WOD! 

Freedom WOD Class

Warm Up: 8 mins
3 Rounds  Use a warm up weight (light) do not go heavy 
4 KB Turkish Get up
6 Single Leg Broad Jump Squats
7 KB Deadlift

Mobility: 8 mins
2 Min Lax Ball Shoulder Drill
2 Min Per Side Chest Smash

Strength: 12-15 Mins
Strict Press **90%  + 5 LBS** of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Metcon: 7 Min
7 Min AMRAP
Wall Balls 20/14
EMOM perform 5 Deadlifts 225/155

Score is total number of WB

Post Score on white board.

Elite Competition Class

2. Front Squat
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 92%
3 Reps @ 82%
1 Rep @ 94%

3. Squat Clean Ladder
For Time:
Buy-In: 40/30 Calorie Assault Bike
9 Squat Cleans (185/135)
7 Squat Cleans (225/155)
5 Squat Cleans (275/185)
3 Squat Cleans (315/205)

4. Conditioning
AMRAP 5:
Buy-In: 100 Double Unders
8 Power Clean & Jerks (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
6 Power Clean & Jerks (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Clean & Jerks (155/105)
4 Burpee Box Jump Overs (24/20)

5. Midline
3 Rounds, Not For Time:
30 Reverse Hypers
20 Weighted AbMat Sit-Ups
10 Hip and Back Extensions
Athletes choice on weighted sit-ups, and free to build over the three rounds.

Brother Bro’s Barbell Club

Wednesday (Session Two)
A.
Every minute, on the minute, for 8 minutes (8 sets):
Power Snatch x 1 rep

*Sets 1-4 @ 65-70%
*Sets 5-8 @ 70-75%

B.
Every minute, on the minute, for 6 minutes (6 sets):
Power Clean x 1 rep

*Sets 1-3 @ 65%
*Sets 4-6 @ 75%

C.
Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 5 reps

*Sets 1-2 @ 65%
*Sets 3-4 @ 70%

D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg

Aim for 2 heavy working sets.

Performance Power Training

Wednesday, MAY 9th, 2018
Active Rest Day
Row 2:00/2:30 pace for 20 minutes
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
EMOM, Alternating:
Death By Squat @bodyweight, Overhead hold @bodyweight:
1, 2, 3, 4, 5, etc… Squat
:30 Overhead hold
-On the first minute, squat, starting with 1 rep and perform an additional rep every minute until failure.
-On the next minute, get the bar overhead any way and hold for 30 seconds.
**Scale weight to something that is manageable for 10ish minutes
**If a person is limited more by getting the weight overhead, do not decrease the weight of the squat. Hold a handstand instead, to preserve the heavy weight on the squat**
-then
Girth Differential:
3x
12 BB Drag Rows AHAP –https://youtu.be/SUrcyZIGEqE
12 DB Reverse Flyes
25 Banded Face pulls

3x
15 DB Alternating Curls
15 DB Skull Crushers

    ONE WEEK FREE TRIAL

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    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. 

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