Free Halloween WOD

Below We Have Posted THE UPDATED Check-in, Heat times and the WOD. Please be on time for your check-in and if you are new to CrossFit, show up a bit early to go over movements and standards. Any new sign-ups and walk ins will be added to Heat 5 and successive heats if necessary.

Keep in mind we will have Challenges and Blue Moon following the last WOD heat.

Halloween wod 2013

10 stations 30 sec on 10 sec off
Tabata style. 6.66 min for one round X 3 = 20 min

Hand stand holds
Advanced free stand
Intermediate wall stands
Beginner wall kick ups

Kb swings
Advanced 70 lbs/53
Intermediate 53/35
Beginner 35/25

Muscle ups
Advanced RX
Intermediate c-2-b pull ups
Beginner chin over bar pull ups

Snatch
Advanced RX 75/45
Intermediate CJ 75/45
Beginner cleans 75/45

Push ups
Advanced ring push ups
Intermediate plyo push ups
Beginner push up

Wall balls
10’/9’ 20/14lbs

Deadlift
Advanced RX 225/155
Intermediate 155/115
Beginner 115/75

Box jumps
Advanced 30/24
Intermediate 24/20 
Beginner 24/20(step up if needed)

Double under
Advanced Rx
Intermediate 3-1
Beginner 2-1

Burpees

Heat 1 – Check-in time: 9:00 a.m
Event Begins at: 10:00 a.m
1. Anthony Taylor
2. Joe McNeil
3. Cody Brasel
4. Kendall Lloyd
5. Nate Wetlesen
6. Niki Antonio
7. Heidi Steidl
8. Alyssa Richter
9. Trent Salvidar
10. Alex Roan

Heat 2 – Check-in time: 9:15 a.m
Event Begins at: 10:30 a.m
1.
2. Brandon Cuevas Dias
3. Ian “Hooligan”
4. Shanan “Hooligan” Lee
5. Molly Brown
6. Kaid Chapman
7. Brittany Johnson
8. Nikki Smeins
9. Shelby Swanson
10. Marilyn Cruz

Heat 3 – Check-in time: 9:30 a.m
Event Begins at: 11:00 a.m
1. Adam Farrell
2. Ian Duncan
3. Tanner Fretthold
4. Kelsey Lynn
5. Kelsey Lynn’s + 1
6. Brianna Watterson
7. Brianna Watterson’s + 1
8. Kalen Nataf
9. Christen Hansen
10. Christen Hansen’s +1

Heat 4 – Check-in time: 9:45 a.m
Event Begins at: 11:30 a.m
1. Dusty Bakker
2. Nate Duff
3. Devoney Cooke
4. Ryli McDonald
5. Hilary Haws
6. Lucas Smith
7. Matt Fergen
8. Amy Schlagel
9. Ali Malone
10. Tyler Jordan

Heat 5 – Check-in time: 9:45 a.m
1. Dylan “Dog” Benson
2. Kale Creech
3. Gabe McCabe
4. Josh Murphy
5. Scott Thompson
6. Laura Whitney
7. Madison Williams
8. Addie Kozlow
9.
10.

Getting Close!

We started our move into the new facility this weekend and made great progress! Got the 24’ Rogue Wall Mount Rack up, Hooligan Fitness rings are hung and most of the rubber flooring is in place. Thank you to everyone who helped us this weekend and we look forward to breaking it all in next Sunday for the Free Halloween WOD! You can find pictures on the the website or our Facebook Page.

Happy WODing,

-DNR Coaches

Getting Close!

We started our move into the new facility this weekend and made great progress! Got the 24’ Rogue Wall Mount Rack up, Hooligan Fitness rings are hung and most of the rubber flooring is in place. Thank you to everyone who helped us this weekend and we look forward to breaking it all in next Sunday for the Free Halloween WOD! You can find pictures on the the website or our Facebook Page.

Happy WODing,

-DNR Coaches

FREE HALLOWEEN WOD SUNDAY OCT, 27th

image

 ATTENTION ALL CROSSFIT GOONS AND GOBLINS!

CROSSFIT DNR WILL BE HOSTING A FREE HALLOWEEN WOD (WORKOUT)!!

WHEN: CrossFit DNR

SUNDAY OCTOBER 27TH BEGINNING AT 10:00 a.m.

WHERE: CrossFit DNR

2700 S. COLLEGE AVE SUITE 170 – ACROSS FROM THE MOOT HOUSE

WHY:

  • CELEBRATE ONE OF THE GREATEST HOLIDAYS
  • BREAK IN OUR NEW BUILDING
  • MEET ALL OF THE LOCAL CROSSFITTERS AND ANYONE ELSE INTERESTED IN TRYING CROSSFIT

REQUIREMENTS:

  • COME PREPARED TO WORKOUT IN YOUR FAVORITE HERO OR VILLAN ATTIRE (OR ANY OTHER COSTUME).
  • LIKE US ON FACEBOOK OR KEEP POSTED AT CROSSFITDNR.COM FOR EVENT TIMES AND INFORMATION

BENEFITS:                                                                                                  

  • FREE KEG OF BLUE MOON FOR EVERYONE 21+ INVOLVED IN ANY EVENTS OR CHALLENGES
  • ONE DAY OPPORTUNITY TO SIGN-UP FOR ½ PRICE FOR YOUR FIRST MONTH OR LIBERTY CLASS (FUNDAMENTALS COURSE)

RSVP:

  • EMAIL US AT INFO@CROSSFITDNR.COM    OR
  • LIKE US ON FACEBOOK AT CROSSFIT DNR AND JOIN THE EVENT!!

FREE HALLOWEEN WOD SUNDAY OCT, 27th

image

 ATTENTION ALL CROSSFIT GOONS AND GOBLINS!

CROSSFIT DNR WILL BE HOSTING A FREE HALLOWEEN WOD (WORKOUT)!!

WHEN: CrossFit DNR

SUNDAY OCTOBER 27TH BEGINNING AT 10:00 a.m.

WHERE: CrossFit DNR

2700 S. COLLEGE AVE SUITE 170 – ACROSS FROM THE MOOT HOUSE

WHY:

  • CELEBRATE ONE OF THE GREATEST HOLIDAYS
  • BREAK IN OUR NEW BUILDING
  • MEET ALL OF THE LOCAL CROSSFITTERS AND ANYONE ELSE INTERESTED IN TRYING CROSSFIT

REQUIREMENTS:

  • COME PREPARED TO WORKOUT IN YOUR FAVORITE HERO OR VILLAN ATTIRE (OR ANY OTHER COSTUME).
  • LIKE US ON FACEBOOK OR KEEP POSTED AT CROSSFITDNR.COM FOR EVENT TIMES AND INFORMATION

BENEFITS:                                                                                                  

  • FREE KEG OF BLUE MOON FOR EVERYONE 21+ INVOLVED IN ANY EVENTS OR CHALLENGES
  • ONE DAY OPPORTUNITY TO SIGN-UP FOR ½ PRICE FOR YOUR FIRST MONTH OR LIBERTY CLASS (FUNDAMENTALS COURSE)

RSVP:

  • EMAIL US AT INFO@CROSSFITDNR.COM    OR
  • LIKE US ON FACEBOOK AT CROSSFIT DNR AND JOIN THE EVENT!!

October 8th Progress Updates

Unfortunately, building permits have limited the cheap mlb jerseys construction progress on the building and wholesale nba jerseys early this month we found out that we will be moving in and ready to operate by November 1st roughly one month later than expected.

This means all croquant classes will officially begin on Friday, November 1st and our first introductory Liberty Class is set to begin Monday the 3rd. You can contact us 2013 today to preregistration su for the liberty class or schedule a test out session.

We are currently working to get the Paket class registration software Mind Body linked to the website and should have it ready to go wholesale nba jerseys within the next few weeks.

Also, we Just had another shipment come in with a wall mount section for our pull-up cheap mlb jerseys rack that will extend the rig to 24 wholesale nfl jerseys feet!! Progress

See you 2013 all soon

-Crossfit DNR Team

October 8th Progress Updates

Unfortunately, building permits have limited the construction progress on the building and early this month we found out that we will be moving in and ready to operate by November 1st roughly one month later than expected.

This means all classes will officially begin on Friday, November 1st and our first introductory Liberty Class is set to begin Monday the wholesale jerseys 3rd. You can contact us today to preregistration for the liberty class or schedule a wholesale nba jerseys test out cvikov session.

We are currently working to get the class 12th, registration software Mind Body linked to the website металлолома and should have it ready wholesale jerseys to go within the next few weeks.

Also, we Just had Secretary another shipment come in with a wall mount section for our pull-up rack that will extend Mindfulness the 2013 rig to 24 feet!!

See you all soon

-Crossfit DNR Team