2/20/18

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Happy Birthday Vanessa! Thank you for making this place run so smooth!

Freedom WOD Classes

Warm Up: 5 Mins

PIK Drill
10 Arm Only Pulls
10 Back -> Arm Pulls
10 Legs -> Back -> Arms

Then 2 Rounds – 20 Sec at Each
High Knees
Jumping Jacks
Mountain Climbers

Midline: 8 Mins

For Time: 8 Min Cap
20 V-Ups / Heel Taps / Sit Ups
1 Min Hollow Hold
20 V-Ups
1 Min Plank
20 V-Ups

Mobility: 8 Mins

LAX Roll Traps 2 min / side
LAX Roll Rotator Cuff 2 min / side

Metcon: 12 Min

4 Round Rotating Tabata (45:15)
KBS (53/35)
Hang Power Cleans (95/65)
Row For Cals

Elite Competition Class – 1/23/18

1. Strict Handstand Push-ups

AMRAP 3:
Strict Parallete Handstand Push-ups
Rest 1:00
AMRAP 3:
Strict Handstand Push-ups (4.5/3″)
Rest 1:00
AMRAP 3:
Strict Handstand Push-ups

2. Conditioning
For Time:
21 – 15 – 9
Wallballs (30/20)
Chest to Bar Pull-Ups
Thrusters (95/65)
Box Jump Overs (24/20)
Dumbbell Snatches (50/35)

3. Odd Object
3 Rounds:
50′ Indoor Sled Pull
10 Sandbag Cleans
Athlete’s choice on weight

2/20/18 QuickFit

Warm Up: 3 mins
200 Row
25 Hollow Rocks
30 Superman
Core Development: 6 mins
Rotating 1/2 Tabata 20/10
Russian Twist
Flutter Kicks
Sit Ups
Metcon: 12 min
Rotating Tabata 20/10
DB Shoulder Presses
Rainbow Ball Slams https://www.youtube.com/watch?v=9kqGbwTpoKQ
Alternating Lunges

2/19/18

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The first Open workout gets released this Thursday and must be submitted by Monday at 5:00 p.m. Get registered today and join the DNR team!

Freedom WOD Classes

Warm Up: 6 Mins

Coach Lead PVC Shoulder Warm Up – 3 Mins
2 Rounds
8 Lunges / Leg
8 Over / Unders *Kick Over Racked Barbell then Side Lunge and Squat Under

Strength: 10 Mins

3 x Supersets
8 / Leg Front Rack Lunges
10 Thrusters

*1 Barbell – Finish Lunges and go straight into thrusters – athlete chooses weight*

Mobility: 10 Mins

Quad Smash 3 Min / Leg
2 Min / Side Samson Stretch

Metcon: 12 Min

3 Rounds For Time: 12 Min Cap
15 Front Squats (135/95)
15 HSPU

Elite Competition Class – 1/22/18

1. Snatch Primer
On the :90 Seconds x 3 Rounds
3 Overhead Squats
1 Hang Squat Snatch
1 Squat Snatch
Performed at 40%

2. Snatch
1 Low Hang Squat Snatch + 1 Squat Snatch
3×2 @ 72%
2×2 @ 77%
2×2 @ 82%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor. Second repetition starts from the floor.

3. Alternating On the Minute x 12 (6 Rounds)
Odd Minutes – 1 Tempo Overhead Squat
5 Seconds down, 10 seconds pause in bottom
Even Minutes – Max Strict Ring Muscle Ups in :40 Seconds

4. Conditioning
4 Rounds:
60 Double Unders
30/21 Calorie Row
10 Power Snatches (135/95)

5. Bike Conditioning
3 Rounds:
1:00 On, 1:00 Off
:45 On, :45 Off
:30 On, :30 Off

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every 2 minutes, for 8 minutes (4 sets):
Behind The Neck Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 90 seconds, for 12 minutes (8 sets):
Clean & Jerk x 1 rep

*Sets 1-4 @ 65% of 1-RM Clean & Jerk
*Sets 5-8 @ 70% of 1-RM Clean & Jerk

C.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 4 reps @ 70% of 1-RM Front Squat

D.
Two sets of:
Pushups x Max reps in 30 seconds
Rest 30 seconds
Romanian Deadlift x 10 reps @ 60% of 1-RM Clean
Rest 30 seconds

2/19/18 QuickFit

Warm Up: 4 min
3 Rounds
8 Air Squats
5/Leg Side Lunges
5 Burpee Broad Jumps
Hip Development: 5 Mins
5 Min AMRAP
8 steps per diriction X Band Walks
20 Hip Bridges or 10/side single leg
Metcon: 12 min CAP
4 Rounds
50 Double Unders or 100 Singles
50 Squats
15 KB Swings

2/17/18

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Freedom WOD Class

Partner Workout – 5 Rounds For Time:

Athlete 1:
5 Power Cleans (95/65)
5 Hang Squat Cleans (95/65)
5 Thrusters (95/65)

Athlete 2:
16 DB Snatch (50/35)

Athletes will finish 1 full round / set of the above movements then wait for their partner to finish and trade stations. Both athletes will complete 5 full rounds

2/16/18

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This Summer (dramatic music) Kody Knapp Stars as Smeagol, the Rocker in

“Lord of The Ring – The Prequel”

Freedom WOD Classes

Warm Up: 5 Mins

Flight Simulator

Conditioning: 6 Mins

Rotating Tabata (45:15) 2 Rounds / Station
Sit Ups
Plank
Hollow Hold

Mobility: 10 Mins

Roll Triceps 90 Sec / Side

Banded Shoulder Stretches – 5 Mins

Metcon: 16 Min Cap

For Time:
20 Deadlifts (225/155)
30 HSPU
40 TTB
50 DU

*1000 M Row Buy In or Cash Out – Athlete’s choice*

Elite Competition Class – 1/19/18

1. Parallette Handstand Push-ups
AMRAP 4:00
3-2-1
Unbroken Kipping Parallette Handstand Push-ups

2. Power Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Power Snatches @ 74%
Minute 2 – 2 Power Snatches @ 78%
Minute 3 – 1 Power Snatch @ 82%
Minute 4 – Rest

3. Conditioning
For Time:
45 Calorie Row
60 Wallballs (30/20)
75 Power Snatches (75/55)

4. Bike Conditioning
For Time:
21-18-15-12-9
Assault Bike Calories
GHD Sit-Ups

Brother Bro’s Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Jerk Dip x 3 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

Every minute, on the minute, for 3 minutes (3 sets):
Press In Split x 5 reps

The goal here is to get a good front rack warm up in & to practice our footwork on the jerk at lighter weights.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk

*Sets 1-2 – 1 rep @ 75%
*Sets 3-4 – 1 rep @ 80%
*Sets 5-6 – 1 rep @ 85-90%
*Sets 7-8 – 1 rep @ 90-95%

Immediately followed by…

Every 30 seconds, for 2 minutes (4 sets):
Clean & Jerk x 1 rep @ 75-80%

C.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat

*Sets 1-3 – 3 reps @ 80%
*Sets 4-5 – 3 reps @ 85%
*Set 6 – MAX reps @ 75%

D.
Four sets of:
Bench Press x 5 reps
Hanging Leg Raises x 20 seconds
Rest 30 seconds

Build in weight as you go for the Bench Press.

2/16/18 QuickFit

Warm Up: 5 Min
2 Rounds
30 Sec at each
Mountain Climbers
Jumping Jacks
Cat Cow Stretch
In place inch worm
Air Squat

Core Development: 4 Min
Simon Says Hollow Hold Drill

Technique Review / Workout Brief:

Metcon: 12 Mins
Rotating Tabata 20/10
Step-up Jumps https://www.youtube.com/watch?v=gu-gMnqBCxI
Plank Row https://www.youtube.com/watch?v=iXu2QK049rU
Ancor Point T-2-B

2/15/18

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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

2/15/18 QuickFit

Warm Up: 3 Mins
Warm Up: 3 mins
1 Min Casual Row/Bike
20 Sec Intense Row/Bike
40 Sec Casual Row/Bike
20 Sec Intense Row/Bike
40 Sec Casual Row/Bike

Shoulder Development – 4 Min Limit
2 Rounds
10-15 Banded Face Pulls
10-15 Banded W’s
10-15 Banded Shoulder Pull Downs
Rest 30 Secs

Technique Review / Workout Brief

Metcon: 13 Mins
13 min AMRAP
20 Sit Ups
10 DB Hang Power Cleans
10 Burpee

 

2/14/18

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HAPPY VALENTINES DAY!

Freedom WOD Class

Warm Up: 5 Mins
3 Rounds of Cindy or 5 Mins
5 Pull Ups
10 Push Ups
15 Squats

Mobility: 6 Mins

LAX Roll Quads / Hip Flexors 3 Min / Side

Metcon: 32 Min
The Break Up
Death by Wall Balls 20/14 18 min cap

Rest 1 Min

The Make Up
10 min AMRAP
Over Head Walking Lunges w/plate 45/35

Rest 1 Min

The I Hate You
30 Unbroken DU

Elite Competition Class 1/17/18

1. Barbell Cycling
AMRAP 4:00:
9 Power Snatches (135/95)
15 Thrusters (135/95)
21 Power Cleans (135/95)
Time remaining: Max Overhead Squats (135/95)

2. Conditioning
3 x 5:00 on / 5:00 off:
100 Double Under Buy-In, followed by AMRAP:
Round 1: 12 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)
Round 2: 8 Front Squats (165/110), 4 Burpee Box Jump Overs (30/24)
Round 3: 4 Front Squats (205/145), 4 Burpee Box Jump Overs (30/24)

3. Row Recovery
6,000m Easy Row

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Snatch x 3 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep

*Sets 1-2 – @ 75%
*Sets 3-4 – @ 80%
*Sets 5-6 – @ 85%
*Sets 7-8 – @ 90%

Immediately followed by…

Every 30 seconds, for 3 minutes (6 sets):
Snatch x 1 rep @ 80-85% of 1-RM Snatch

C.
Every minute, on the minute, for 5 minutes (5 sets):
Hang Clean & Jerk

*Set 1 – 1 rep @ 75% of 1-RM Hang Clean & Jerk
*Set 2 – 1 rep @ 80% of 1-RM Hang Clean & Jerk
*Set 3 – 1 rep @ 85% of 1-RM Hang Clean & Jerk
*Set 4 – 1 rep @ 90% of 1-RM Hang Clean & Jerk
*Set 5 – 1 rep @ 90-95% of 1-RM Hang Clean & Jerk

Immediately followed by…

Every 30 seconds, for 2 minutes (4 sets):
Hang Clean & Jerk x 1 rep @ 80% of Hang Clean & Jerk 1-RM

D.
Every 2:30, for 7:30 (3 sets):
Barbell Overhead Walking Lunges x 6 reps each leg

Build over the course of the 3 sets.