9/16/2014

D.R.O.M.s

Strict Press @70% +5 lbs
10-8-8

Push Press @70% +5 lbs
10-8

12 Min AMRAP
10 Power Cleans (115/75)
10 Box Jumps
10 Front Squats (115/75)
10 Box Jumps
10 Thrusters (115/75)
10 Box Jumps

9/15/2014

D.R.O.M.s
 
Back Squat @70% +5-10 lbs
10-8-8
 
Front Squat @70% +5-10 lbs
10-8
 
Metcon:
Tabata 
KB over head Walking lunges
Sit ups
Back extension
Muscle-ups or Pull Ups

9/12/2014

D.R.O.M.s
 
Snatch @70% + 5-10 lbs
8-8-8
 
Bench @70% + 5-10 lbs
8-8-8
 
Metcon:
4 Rounds
15 Wallballs (20/14)
15 Burpees

9/11/2014

D.R.O.M.s
 
9-11 Throwdown
For Time:

2001m Run


11 Box Jumps 36/24
11 Thursters 125/85
11 Burpee Chest to Bar Pull Ups
11 Power Cleans 170/120
11 Handstand Push Ups
11 Kettlebell Swings 70/53
11 V-ups
11 Deadlifts 170/120
11 Push Jerks 110/75

2001 M Run

The workout is symbolic of 9/11.  The 2001 meter run represents the year the attack took place.  The 11 reps of 9 exercises represents the date (9/11).  Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon.  The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower.  The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined.  And the 110 pound push jerk  represents the number of floors in each tower of the World Trade Center.

9/10/2014

D.R.O.M.s
 
Mobility
 
Muscle-ups
5-5-5 (or 1 More rep than last week)
 
or
 
Strict Pull-ups
5-5-5 (or 1 More rep than last week)
 
Metcon:
4 Rounds:
2 Min AMRAP
3 Front Squat (155/115)
6 Push-ups
9 T2B
Rest 1 Min

9/9/2014

D.R.O.M.s
 
Strict Press 70% + 5 Lbs
8-8-8
 
Push Press 70% + 5 Lbs
8-8
 
Metcon:
10 Rounds – 1 Min M.E
12 Russian KB Swings (53/35)
20 Double Unders
M.E. Box Jumps (24/20)
Rest 30 Seconds  Between Each Round

9/8/2014

D.R.O.M.s
 
Back Squat 70% + 10 Lbs
8-8-8
 
Front Squat 70% + 10 Lbs
8-8
 
Metcon:
Versus WOD – 1 Athlete Runs While the Other Performs one of the Lifts then Switch Places
2 Rounds:
200 M Run
Deadlift (165/105)
200 M Run
Clean (165/105)
200 M Run
Bench Press (165/105)

9/4/2014

D.R.O.M.s
 
Bench @ 70%
10-10-10
 
Deadlift @70%
10-10
 
Metcon:
4 Rounds of:
1 Min AMRAP
100 M Run
M.E. Burpees
Rest 30 Secs
 
After All 4 Rounds Rest 2 Mins
Then complete “Isabelle”:
30 Snatches (135/95)

Shannon Smith – Coach

Shannon SmithI am very enthusiastic about fitness, starting very young I tried to mimic my childhood hero, Mary Lou Retton while participating in gymnastics for 10 years. I have always stayed active, but in college I got into running trail and road for varied distances. This love for running turned into longer competitive runs after I moved to Colorado, competing in multiple half marathons and finishing my first full marathon last year. I have coupled my love for running into cross training in swimming and biking to compete in multiple triathlons in recent years. This cross training and variety in training led me to explore how CrossFit could benefit me in other competitive arenas, like obstacle races. Cross training has given me the complete fitness to compete at a higher level and do things I couldn’t have done before. I wanted to share this experience with young people which led me to get my CFL1 in September 2015 and help develop the KidFit program at CrossFit DNR. After the first class I felt that I was showing the kids what functional movements and motivation can do in their hearts and lives. Bringing them to be better people and appreciate fitness for the health and mental benefits it can bring them as they grow.

Bre Snyder – Coach

photo-1

Bre stands at a towering 5’0″ with a lot of heart and motivation to be better and get stronger. Bre is both a Colorado native and a Colorado State University Alumni with a Bachelor’s degree in Health and Exercise Science, Health Promotion. Bre played three years of collegiate club ice hockey while at CSU. Bre is currently the Operations Manager for the Colorado Junior Eagles Junior A hockey team in Windsor, Colorado.
After looking for a new training regimen, Bre found Crossfit DNR in May of 2013. Bre has been active in Crossfit DNR classes as well as participating in a few competitions, including the 2014 and 2015 Crossfit Open. Bre has said that Crossfit has changed her life for the better. She has never been stronger, both physically and mentally, and has found a community in Crossfit. Her favorite movements in Crossfit are deadlift, box jumps, pull ups and sit-ups. Her least favorite movements are anything that requires you to be tall. You can find Bre in the gym doing WODs, working on mobility and striving for the gains.

Bre's Favorite Quote