5/26/2017

Image may contain: sky, cloud and outdoor

Murph is 1 day away! Remember to sign up for the 10:00 a.m or 11:00 a.m heats tomorrow and count on the Goodness food truck joining us.

Warm Up:
Row 250 M
15 Wall balls

Mobility: 10 Min
Athlete Choice Mobility to prep for workout and Saturday Murph

Strength:
3 x 8-12 Strict Shoulder Press

Metcon:
In Teams of 3 Complete 3 Rounds /Athlete for Time:
20 Cal Row
15 Wall Balls (20/14)
*1 Person Finishes a full round before next teammate can start*

Elite Competition Class

1) Strict Press 15 min
4 Rep Max

2) Front Squat 20 min
10×3

3) Strength Conditioning
Every Other Minute On the Minute for 20 Mins: Goal is to increase each round.
20 Unbroken Double Unders Then the following complex:
Power Clean + Hang Squat Clean + Front Squat + Jerk

5/25/2017

Image may contain: dog

Walker’s Memorial Day outfit has been chosen. The gym will open at 9:30 and we will run 2 Heats. 1 at 10:00 a.m and the other at 11:00. Remember, we’ll have a food truck at location following the workout. We look forward to seeing you all there Saturday!

Warm Up:
Pizza Delivery

Mobility:
W/ a Band
3 x 10 “Y’s”
3 x 10 90-90’s

Strength:
3 x 8-12 Back Squats
No Superset

Metcon:
10-1 For Time:
Burpees
Air Squats
*20 Double Unders after each round

Elite Competition Class

1) Gymnastics
Establish M.E Set of Strict Ring Dips (If Less Than 8, Use appropriate band. If more than 20 add weight)

Establish M.E Handstand Hold – 3 attempt limit (Freestanding if possible, if not pick a variation that works on your balance, ex: tip toe off wall, w/ exercise ball, or using pull-up bar/band)

Followed by 2 Supersets – Fewest Sets Possible
70% M.E Strict Ring Dips (Strict as long as possible => Kip if needed)
70% M.E HS Hold

2)Deadlift 10 min cap
4 Rep Max touch and go

3) Conditioning
Partner Workout: 2 Rounds for Max Reps
2 Min M.E at Each Station
Bench Press 155/110
Rope Climbs
Sled Push 50’ length (4 Plates/3 Plates)
HSPU

5/24/2017

No automatic alt text available.

The final touches on Ashley’s masterpiece are complete! Glad to have you and Icarus around to help make this place a little more classy!

Warm Up:
5 Bear Complexes w/ unloaded barbell
1st one as group with coach lead

Mobility:
LAX Ball Roll Hips
LAX Ball Roll Biceps

Core Strength:
Rotating Tabata 20/10
L – Sit Holds (paralettes, hanging, etc.)  => Hollow Body after failure
Plank Holds

Metcon:
18 mins to Complete but not for time:
5 Complexes of 5 Reps without letting go of bar. Increase Load each set
Hang Power Clean + Sq. Clean + Push Jerk + Thruster
*Record weights for each set*

Elite Competition Class
1. Squat Clean
4 Rep Max touch n’ go

2. Front Squat
8 x 4 +5 lbs

3. Strength Conditioning
40 GHD Sit Ups
400 M Run
20 Clean 225/155
400 M Run

5/23/2017

Image may contain: 6 people, people smiling, people standing

These 3 lovely ladies volunteered for the South Regional in San Antonio! Glad to have you all representing us!

Warm Up:
3 Rounds with PVC
5 Power Snatch
5 Squat Snatch
5 OH Squats (2 sec Pause)
5 Kip swings or TTB

Mobility:
Thoracic Roll 3-4 mins

Gymnastics: 10 Min
Practice Handstands and Walks

Olympic Lifting: 12 Min

Hang Snatch Pulls 3 x 8 (don’t drop the bar)
3 x 5 Power Snatch (or hang)

Metcon: 10 Min Cap
20-15-10 For Time:
Hang Power Snatch (75/55)
TTB

Elite Competition Class

Gymnastics: 20 Min
Establish M.E Set of Strict Pull-ups (Scale to reach 8 rep minimum)

Establish M.E Hollow Body Hold
Scale to reach 45 second minimum

Followed by 2 Supersets – Fewest Sets Possible
70% M.E Strict Pull-ups (Strict as long as possible => Kip if needed)
70% M.E Hollow Hold
Rest 2-3 Mins

2). Bench Press 10 min
4 Rep Max

3). Strength Conditioning 20 min cap
15-10-5
Ring MU
Push Jerk (155/110)
Row 250 M

5/22/2017

Bring a Friend Day! Remember if your friend signs up today and pays for an Unlimited Membership for July they get June’s Liberty Fundamentals for FREE! They will also get $20.00 off the July membership. You will also get $20.00 off your next month for each friend that signs up. This offer can not be combined with any other offer.

Freedom WOD Classes

Warm Up:
200 M Run
2 Rounds of Cindy
5 Pull ups
10 Push ups
15 Air Squats

Mobility: 15 min
Lax Ball Glutes/piriformis/TFL (front angle of hip) – 3 mins/side
Lax Ball Quad 2 mins/leg
Roll Lats / Triceps 2 mins/side

Beginner Alternative During Mobility: Technique
Teach Pull-up and Modifications (Ring Rows / Jumping Pull-ups)
Teach Push-up
Teach Squat
Teach Lunge

Metcon: RETEST! Look back at 4/3/2017 to compare
20 Min AMRAP:
200 M Run
10 Push-ups
20 Squats
200 M Run
10 Pull-Ups
20 Lunges (10/leg)

Elite Competition Class

1). Snatch
4 Rep Max touch and go

2). Front Squats

6×6 + 5lbs

3). Strength Conditioning
AMRAP 12 minutes
3 Power Snatch 135/85
5 Overhead Squat 135/85
7 Box Jumps 30/24

5/19/17

Image may contain: 3 people, people smiling, meme and text

3 Person Team Workout! Partner up

Warm Up:
Plate Warm-up

Mobility:
Partner Hamstring Smash 2 min / side

Strength:
3 Supersets 12 Min Limit
8-12 Back Squats
8-12 / leg Barbell Lunges (in place)

Metcon:
20 Min AMRAP in Teams of 3:
30 Bench Press 155/115
60 OH Lunge in place 45/35
90 Push Ups
100 Cal Row
*1 Person works at a time, switch as needed

Elite Competition Class

1) Strict Press 15 min
6 Rep Max

2) Back Squat 20 min
10×3 + 5 lbs

3)  Conditioning
12 Min AMRAP
5 Pull Ups
10 Floor Press 135/95
15 Box Jumps 24/20

5/18/17

Image may contain: 10 people, people smiling, dog, sky, outdoor and nature

The DNR Hooligan Running Club is in Full Effect and Off to a Great Start! Talk to Coach Shannon Smith for Details About Our Weekly Tuesday Evening Runs.

Warm Up:
Flight Simulator

Mobility:
Partner Roll Hamstrings 2 min/leg

Strength:
3 Supersets
8-12 Deadlifts (controlled touch and go’s)
8-12 Bent Over Reverse DB Flies

Metcon:
14 Min Med Ball Clean Ladder:
5-10-15-20-25…. Med Ball Clean (20/14)
20 Double Unders (40 singles)
200 M Run

Elite Competition Class

1) Gymnastics Strength 20 min
Establish M.E Set of Strict HSPU (If Less than 8, use elevated surface to hit 8 or kipping but purpose is to build strength not the kip skill. If More than 20 add weight or work on deficits)

Establish M.E Hanging L-Sit Hold

Followed by 2 Supersets – Fewest Sets Possible
70% M.E Set of Strict HSPU (Kip at failure but it is acceptable to rest a bit)
125% of M.E Hanging L-Sit Hold
Rest 2-3 mins

2)Deadlift 10 min cap
6 Rep Max touch and go

3) Conditiong
10 Rounds
100 M Sprint
1 Deadlift
ME Ring Dips
*Rest 1 min. Increase Deadlift load each round. Total loads and ME Ring Dip reps count

5/17/17

Image may contain: 2 people, people smiling, people standing

Bring a Friend Day is this coming Monday May 22nd! And we have a sweet deal for you and your friend(s). CFDNR is going to give your friend the 3 week Liberty Fundamentals for free when they sign up for an Unlimited month of Crossfit. With that, they will also get $20.00 off there first month of Unlimited CrossFit. But WAIT there’s more….. You, Yes you will also get $20.00 off your next month of Unlimited CrossFit for each friend that signs up. Say what… Yep you get 3 friends to sign up and you get $60.00 off you next month. 

Warm Up:
2 Rounds
5 Dragon Flags
10 Unloaded Barbell Push Press
10 Sit ups

Mobility:
Tricep Smash 2 min/arm
Thoracic Roll with Foam Roller or LAX Peanuts 3 mins

Strength:
3 Supersets
8-12 Strict Press
8-12 Ring Rows (Strict, Weighted, etc)

Metcon: 20 min cap
5 Rounds For Time: MU Reps drop each round
15 Push Press 75/55
30 Sit Ups
5-4-3-2-1 Muscle Up or Strict Dips 2:1

Elite Competition Class

1) Squat Clean 10 min
6 Rep Max touch and go

2) Back Squat + 5 lbs from last week 20 min
8×4

3) Strength Conditioning
21 Push Press 155/110
500 M Row
15 Push Press 155/110
500 M Row
9 Push Press 155/110
500 M Row

 

5/16/17

Welcome our newest Intern Coach to the team! Congrats Danny on passing the CF-L1!

Warm Up:
2 Rounds
50 ft Broad Jumps
10 Wall Balls

Mobility:
4 Mins per Leg Rolling glutes/hips/quads

Strength: 10 min
3 Sets (no supersets)
8-12 Back Squat

Metcon: 15 min cap
40-30-20-10 For Time:
Wall Balls 20/14
Box Jump 24/20

Elite Competition Class

1. Gymnastics 20 min

Establish M.E Set of Strict Ring Muscle Ups (If Less than 4, use band for strict – goal is to build strength in this capacity so find the right band that makes 4-6 reps challenging. If more than 8 then add weight)

Establish M.E Set of TTB w/o dropping from bar

Followed by 2 Supersets – Fewest sets possible
70% of M.E Strict Ring Muscle Ups (kip at failure but it is acceptable to rest a bit)
60% of TTB
Rest 2-3 mins

2. Bench Press 12 Min6 Rep Max

3. Conditioning 30 Min Cap
50 Rounds for time:
1 Muscle Up
2 HSPU
3 Hang Power Cleans (95/65)

 

5/15/17

https://d1s2fu91rxnpt4.cloudfront.net/legacy/HeroCplNickBulger.jpg

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Freedom WOD Classes

Warm Up:
3 Rounds w/ PVC or Unloaded Barbell
5 Clean
5 Front Squat
5 Jerk

Mobility: 5 min
Athlete Choice

Metcon:
“Bulger”
10 Rounds For Time or 30 Min AMRAP
Run 150 M (Row 200 M, Bike .2 Miles)
7 Chest to bar Pull-ups
7 Front Squats (135/95)
7 HSPU

Elite Competition Class

1). Snatch
6 Rep Max touch and go

2). Back Squats
6×6 + 5lbs from last weight used

3). Strength Conditioning
4 Rounds For Time: Sprint Intervals and Keep Rounds Under 4 Mins – Scale as needed
5 Snatch (175/120)
10 Lateral Bar Over Burpees
15 Wallballs (20/14)