2/23/17

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Warm Up: 10 mins
250 Row
25 Hollow Rocks
30 Supperman

Mobility: 8 min
Lax Ball Glutes, TFL, and Hip Flexors

Strength: 6 Min
Rotating ½ Tabata 20/10 (this will be 6 mins long)
Russian Twist 15/10 plate
Flutter Kicks
Suppermans

Metcon: 20 Mins
With A Partner
80-60-40
Flat Bench GHD Sit Ups (scale to ab mat sit ups as needed)
Wall Balls (20/14)
Split reps equally and alternate as needed.

Scaling options for GHD is as follows:
1)GHD for half of the reps/ab mat sit ups for half the reps.
2)GHD for 1/4 of the reps/ab mat sit ups for 3/4 of the reps.
3)No GHD and all ab mat sit ups.

Elite Comp Class:
1) Back Squat 20 mins
8×4 Across

2) Strict Press 15 mins
6 Rep Max
6 Reps @ 80% 6 RM
6 Reps @ 75% 6 RM

3) Conditioning
EMOM x 10
Odd:
5 Hang Power Cleans 155/105
5 Push Jerks 155/105
7 Burpee Box Jumps 24/20
Even: 3 Muscle Ups

 

6/22/17

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“Light Weight Baby! OHHH….. Gonna Get Huge, Aint Nothing But A Peanut! Whoo..”

Warm Up 10 min
2 Rounds
200 M Run w/MB
10 MB DL
10 Burpee over MB

Mobility: 5 mins
Banded Ham/Hips

Strength: 15 Mins
3×8 Giant Set
KB/DB Single Arm Bent Over Row
DB Tricep Kick Backs
Lat Press Down (use band and pvc)

Metcon: 16 mins
5 rounds w/ 16 Min Cap
8 Bar-facing Burpees
8 Deadlifts RX225/155 Scaled185/125
8 T-2-B

Elite Comp Class:
1.Gymnastics 15 mins
3 Supersets
Strict Ring Dip – (90+1 rep / 80+1 rep  / 70+1 rep)
Hand Stand Hold – As many sets needed to accumulate %s – (95/85/75)
3 Min Rest

2) Deadlift 20 mins
6 Rep Max
6 Reps @ 80% 6 RM
6 Reps @ 75% 6 RM

3) Conditioning
Complete 5 rounds:
30 seconds ME Deadlift @ 6 RM
Rest 60 seconds
30 seconds ME  Bench Press @ Body Weight or 75% of 2 RM
Rest 60 seconds
30 seconds to Sprint 100 meters 50down/50back
Rest 60 seconds

6/21/17

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Last year we took over this competition with 15 teams! This year should be the same, so get a partner and lets get you signed up. This would be a great competition for anyone looking to do their first competition or add onto the list of comps that you’ve done! Check it out! Teams of 2 people, two guys or two girls, $65/person right here in Fort Collins at Whole Foods!


Warm Up 8 mins
3 rounds
5 Inch warm
10 Squat Jumps
5 Hang Cleans w/unloaded bar

Strength: 20 Mins
3×8 Giant Set Climbing
Wall Hack Squats (close stance)
Romanian DL
Bulgarian Split Squat

Metcon: 15 mins
75 Hang Power Cleans 95/65
EMOM Perform 5 Ring Dips

Team Cool Down/Stretch:

Elite Comp Class:
1) Cleans 15 Mins
6 Rep Max
6 Reps @ 80% 6 RM
6 Reps @ 75% 6 RM

2) Front Squats 20 mins
8×4 Across

3) Conditioning
Complete 6 rounds:
1 Minute Assault or Row – Max Calories Every (athlete must assault bike twice)
1 Minute 15 Russian KB Swings 70/53
1 Minute Snatch Complex for load (Low Hang Below the Knee 3 Sec Pause + finish DL + Hang Squat Snatch)

6/20/17

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CFDNR Hooligan Running Club is running Pineridge at 5:30pm

 

Warm Up:
5 Min To complete
250 Row
Then For Time
100 Double Unders

Mobility:
2 mins per side Triceps Smash

Strength: 12 mins
3×8 Giant Sets Climbing
Bradford Press
DB Lateral Raise
DB Revers Fly

Metcon: 15 mins
Complete 5 rounds of 2 Min AMRAP
3 Push Press RX135/95 Scaled 95/65
6 Thrusters RX135/95 Scaled 95/65
25 Double Unders 2:1 singles
Rest 1 Min Rest

Elite Competition Class
1.Gymnastics 15 mins
3 Supersets
Strict Pull-ups  –  (90+1 rep / 80+1 rep  / 70+1 rep)
Hollow Hold (95/85/75)
3 Min Rest

2) Bench 15 Mins
6 Rep Max
6 Reps @ 80% 6 RM
6 Reps @ 75% 6 RM

3) Metcon:
Partner Workout
4 Min AMRAP Sled Push
4 Min Rest
4 Min AMRAP Handstand Walk
4 Min Rest
4 Min AMRAP Thruster 165/115

4) Midline:
2 Rounds:
1 Min V-ups
1 Min Hip Extension
1 Min Plank Runners

6/19/17

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There are a couple of Comps coming up here in town. Get with a coach and ask about details. We would love to have some teams represent CFDNR. 

Warm Up: 8 mins
400 M Run
2 Rounds w/unloaded barbell
5 strict Pull Ups
7 Snatch DL
9 Hang Snatch

Mobility: 6 mins
Lax Ball
2 mins T-spin
Lax Ball Chest
90 sec per side

Strength: 12 mins
3×8 Super sets climbing as Heavy as possible (AHAP)
Bench Press
DB Alternating Curl

Metcon: 25 mins
8 Min EMOM
2 Squat Snatch

Rest 2 minutes

15 EMOM
Min 1: 8/6 Plyo Push ups on 45/25 plates (1 Push up between plates, 1 Push up on plates = 1 Rep)
Min 2: 12 Box Jumps 24/20
Min 3: 16 Russian KBS (RX70/53) (scale53/35)

Plyo push ups Male reps = 8 Femal reps = 6

Elite Competition Class
1) Snatch 20 Mins
6 Rep Max
6 Reps @ 80% 6 RM
6 Reps @ 75% 6 RM

2) Overhead Squats: 15 Mins
8×4 Across

3) Conditioning: 12 min
Complete as many rounds as possible in 12 minutes:
3 Clean 275/195
5 Strict Ring Dips
10 Toes to Bars

6/17/17

Have a very Happy Fathers Day Weekend!

Metcon: 

Team Wod
In honor of a 3-man team, who rowed 5.16 million meters across the Atlantic Ocean in 49 days, 14 hours, 4 minutes and 21 seconds.
In 3 Person teams, split reps however you want, but you must work in the same order throughout the workout.

AMRAP – 20 min

49 Wallballs (20/14)
14 Sumo Deadlift High Pull (95/65)
4 Box Jumps (30/24)
20 Push Presses (95/65)
516 meter row

6/16/17

That time when CFDNR took over Water World!

Warm Up: 10 mins
250 Row
25 M High Low Walks
10 T-2-B
15 Hollow Rocks
20 Superman

Mobility: 8 min
Lax Ball TFL and Hip Flexors

Strength: 8 Min
½ Tabata 20/10 (this will be 8 mins long)
Forearm Plank Hops
Forearm Plank Runners
Frog Kicks
Row For Cals

Metcon: 20 Mins
10 Overhead Squats 95/65
15 Floor Press 95/65
20 Sit Ups
50 M shuttle Sprint (25down25back)
15 Overhead Squats 95/65
20 Floor Press 95/65
25 Sit Ups
50 M Shuttle Sprint
20 Overhead Squats
25 Floor Press 95/65
30 Sit Ups
50 M Shuttle Sprint

Elite Comp Class:
1) Back Squat 20 mins
6×6 Across

2) Strict Press 15 mins
8 Rep Max
8 Reps @ 80% 10RM
8 Reps @ 75% 10RM

3) Conditioning
12 Min AMRAP Ladder
20 Unbroken Double Unders
3 Clean and Jerks (not unbroken)
*Increase Weight After Each Round of 3 C&J. You Pick the starting weight but increase by 10# / round*

6/15/17

 

 

 

Starting this Saturday from 10:00-11:00am we are programing Saturday team/partner wods. There is still open gym durning this time as well. 

Warm Up 10 min
2 Rounds
200 M Run w/MB
10 MB DL
10 Burpee over MB

Mobility: 5 mins
KB Calf Crush 2 mins per leg

Strength: 15 Mins
3×8 Super Set Climbing
Straight Bar Skull Crushers
Lat Press Down (use band and pvc)

Metcon: 15 mins
21-15-9 reps
Deadlift 225/155
Ring Dips

Elite Comp Class:

1)Gymnastics
15 min
3 Supersets @ the following %s
Strict HSPU – (90+1 rep / 80+1 rep  / 70+1 rep)
Hanging L-Sits (90/80/80)
3 Min Rest
2) Deadlift 20 mins
8 Rep Max
8 Reps @ 80% 10RM
8 Reps @ 75% 10RM

3) Conditioning
3 Rounds 20 cap
7 Thrusters 165/115
10 MU
7 Snatch 165/115

6/14/17

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Happy 18th Birthday to this beautiful young lady Miss Mariah Knapp. We hope its the best one yet! Lots of Love from your Uncle Kody and Kyle

 

Warm Up 10 mins
100 Double Unders for time
Then:
3 rounds
5 Inch warm
10 Squat Jumps
10 PVC Pass-throughs

Mobility: 12 mins
Barbell Crush Quads and ham
60-90 sec per position

Strength: 15 Mins
3×8 Super Set Climbing
Romanian DL
Bulgarian Split Squat

Metcon:
12 Min Versus
50 Double Unders while partner performs AMRAP of Hang Snatch 75/45

Elite Comp Class:


1) Cleans
15 Mins
8 Rep Max
8 Reps @ 80% 10RM
8 Reps @ 75% 10RM

2) Front Squats
20 mins
6×6 Across

3) Conditioning
15 EMOM
Min 1: 18 Cal Row
Min 2: 18 Russian KBS (70/53)
Min 3: 9 Plyo Push ups on 45# plates (1 Push up between plates, 1 Push up on plates = 1 Rep)

6/13/17

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Join the CFDNR Hooligans in running the Firecracker 5K July 4th. Wear your best Red, White, and Blue!!!

http://firekracker5k.com/

 

Warm Up 5 Mins
3 Rounds of Cindy

Mobility:
Lax ball scaps 2 min per side

Strength: 15 mins
3×8 Super Sets Climbing
Strict Press
DB Lateral Raise

Metcon: 12 mins
4 Rounds w/3 mins to complete each round
21 KB Swings 53/35
15 Pull Ups
9 Push Press 115/95
You have 3 mins to complete each round. If you finish early you get rest. If you don’t finish the round before the 3 mins is up reset and start the new round from the top.

 

Elite Comp Class:

1) Gymnastics
15 mins
3 Supersets @ 1 additional rep from 2 weeks ago.
Strict Muscle Ups – (90+1 rep / 80+1 rep  / 70+1 rep)
TTB – (90+1 rep / 80+1 rep  / 70+1 rep)
3 Min Rest

2) Bench
15 Mins
8 Rep Max
8 Reps @ 80% 10RM
8 Reps @ 75% 10RM

3) Metcon:
Partner Workout
Partner 1 will complete a full round while partner number 2 rows for max cals. After a round is complete trade places and continue working.
15 Min AMRAP:
7 strict pull up
10 GHD
13 Wall ball
M.E Row for Cals
*Record Number of Rounds and Calories as separate scores*

4) Midline:
Tabata:
Rotating ½ Tabata 20/10 (this will be 6 mins long)
V-Ups/Knee Ups
Russian Twist 15/10 plate
Flutter Kicks