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Miro will be coaching his final class today at 9:00 a.m as he is continuing his pursuits of becoming the supplest of all the leopards! He has been accepted at the Rolf Institute in Boulder and begins classes Monday. He is still looking for housing in Boulder, so if you know anyone in the area looking to fill a spare room then please shoot the information his way. “DNR peeps.. I’ll still be around, I promise!!” – The Legend Himself

Thank you for all of your help as a coach the last few years. You’ve contributed immensely to the amazing community at DNR and challenged every athlete and coach around you to become better by leading by example. We’ll miss you, but see you soon sir!

Warm Up: 5 Mins
Crab Walk Soccer with 6# medball
Split in two teams w/ cones set up as goals and play some soccer. No Goalies

Mobility: During Strength
Roll Hamstrings/glutes on a box
Perform Slow RDLs at light weight
Stretch Shoulders

Technique/Strength: 20 Min
4 x 2-4 Olympic DL – 10 Mins

3 x Complex – 10 Mins
Hang Power Clean + Squat Clean (2 sec pause liftoff + catch) + Squat Clean (no pauses)
Drop Bar between Reps
Or Technique

Metcon: 12 Mins

Partner Workout – 3 Rounds of: 2 Min AMRAP
10 DL (155/105 or ~40-50%)
3 MU or 9 C2B Pull Ups
*Partner 1 will AMRAP the above for 2 mins while partner 2 rows for cals*
Record AMRAP Rounds and total cals as a team – do not reset rowers
Both Athletes will perform 3 rounds of both stations for 12 mins of constant work

Elite Competition Class

If you are utilizing open gym then pick 4 of the 5 (leave out your biggest strength). If time is available finish at the end.

1. Clean & Jerk – 10 Mins

2. Clean Grip Dead Lift – 12 Mins
3 second pause in power position

3. Front Squat – 12 Mins
(75%/5)5 or (80%/5)4

4. Gymnastics Conditioning – 8 Mins
6 Strict Deficit Handstand Push-ups
rest 1:00
6 Strict Deficit Handstand Push-ups
rest :45
5 Strict Deficit Handstand Push-ups
rest :30
4 Strict Deficit Handstand Push-ups
rest :15
3 Strict Deficit Handstand Push-ups

5. Conditioning – 10 Min Cap
For Time:
Squat Snatch (95/65)
Chest to Bar Pull-ups



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Remember today is the last day to place your orders for the Halloween Suicide SqWOD shirts

Warm Up: 5 Mins
400 M Run
15 Push Press Unloaded Bar
15 Power Cleans

Mobility: 10 Mins
Roll Triceps
Roll Posterior Shoulder
Roll Traps

Strength: 5 Min
5 Min EMOM
7-12 HSPU

Metcon: 20 Min Cap
For Time:
800 M Run
10 Strict Press (95/65)
20 Push Press (95/65)
30 Power Cleans (95/65)
800 M Run

Elite Competition Class

1. Running Conditioning
rest half the time

2. Gymnastics Conditioning
6 Legless Rope Climbs
rest 2 min
6 Legless Rope Climbs
rest 1:30
5 Legless Rope Climbs
rest 1 min
4 Legless Rope Climbs
rest :30
3 Legless Rope Climbs

3. Barbell Conditioning
3 Power Cleans + 3 Front Squats + 3 Push Jerks (245/165)

4. Conditioning
5 RFT:
15 GHD Sit-ups
15 Calorie Row
15 Burpee Box Jump Overs (24/20)


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Warm Up: 5 Min
3 Rounds
30 Sec Plank
10 Cal Bike/Row

Gymnastics Strength: 10 Mins
10 Min EMOM
Odd: 1-8 MU or 7-12 Dips
Even 10-15 V-Ups

Technique / Strength: 10 Mins
Split Jerks – 3×3 w/ 2 sec pause on 3rd rep (70%+)
Or 10 Min Technique

Metcon:  16 Min Cap
3 Rounds For Time:
30 Sit Ups
15 Dips
15 Box Jumps (24/20)
1 Min Plank

Elite Competition Class

Athletes utilizing open gym should perform 1 or 2 (depending on weakness), 4, and 5.

1. Push Press – 10 Mins

2. Jerk from Rack – 10 Mins

3. Romanian Deadlift – 12 Mins
Percentages are off Back Squat 1RM – 2 min rest

4. Gymnastics Conditioning – 10 Mins
4 Sets* of:
4 Weighted Chest to Bar Pull-ups
4 Kipping Chest to Bar Pull-ups
4 Bar Muscle-Ups
rest as needed between sets
*The goal is to complete the entire
giant-set without coming off the bar. Use a
dumbbell between legs and drop weight after
4th rep without coming off the bar.

5. Conditioning – 25 Mins
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees


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Warm Up: 5 Min Limit
2 Rounds
15 Unloaded Barbell Pendlay Rows
15 Front Squats
10 Wall Balls

Mobility & Set Up: 10 mins
Ankle Mobility
Roll Calf and Anterior Tibialis (front of shin)
Static Calf Stretch

Strength: 10 Mins
10 Min EMOM
Odd: 2-4 Front Squats w/ pause
Even: 7-12 Pull Ups – Hardest Variation Possible

18 Mins
4 Rounds of 3 Min AMRAP:
3 Front Squats (185/135 ~75%) or 6 (135/95 ~55%)
10 Push Ups
10 Medball Cleans
*Rest 2 Mins between each 3 min amrap*

Elite Competition Class

*CompTrain Regionals 9/5/17*

1. Running Conditioning – 17 mins
3 sets of:
(4×200 M Run – 15 Sec rest)
1 minute rest between sets

2. Gymnastics Conditioning – 10 min cap
21 Strict Handstand Push-ups
rest 1 min
21 Strict Handstand Push-ups
rest :45
18 Strict Handstand Push-ups
rest :30
15 Strict Handstand Push-ups
rest :15
12 Strict Handstand Push-ups

3. Odd Object Conditioning: 4 Min Cap
For Time:
60 Dumbbell Snatches (50/35)

4. Conditioning: 21 mins
Every 3:00 for 7 Rounds:
500 Meter Row
12 Toes to Bar


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We are half way through the Nutrition Challenge! Stay strong Hooligans. Here is a great recipe compliments of Mic Chehade of the 5:30 a.m group.

Warm Up:  5 Mins
2 Rounds:
10 Alternating DB Snatch
8 / arm single arm db press
8 Burpees to 6″ target pull up bar

Mobility: During Strength
Static OH Squats, Banded Squats

Strength: 20 Mins
10 Mins – Strict Press 4 x 2-4

10 Mins – Snatch (70%+)
3 Sets of:
1 Hang Power Snatch + 1 Squat Snatch w/ 2 sec pause @ liftoff and catch + 1 Squat Snatch w/o pause
Let go of the bar after each snatch and set up strong for the next rep.
10 Min of Snatch technique

10 Min AMRAP
2 Squat Snatch (155/110 ~75%) or 5 Squat Snatch (95/65 ~50%)
8 Burpees
15 DU / 45 singles / any combination to work in DU!

Elite Competition Class

*We are beginning on CompTrain Regionals programming from Monday 9/4/17 – we expect all athletes to be in at 8:00 to get warmed up and ready to begin Snatch work at 8:20 p.m – If you are following this program during hour long sessions make it a priority to get through 1,3,&5.*

1. Snatch

2. Snatch Grip Deadlift
3 second pause in power position

3. Back Squat

4. Gymnastics Conditioning
3 sets:
In a 2:30 window, complete:
1:45 of “paced” Row (1250/875)
Max Muscle-ups in remaining 45 seconds

5. Conditioning 18 min cap
For Time:
30/21 Calorie Assault Bike / Row
30 Power Cleans (165/115)
30/21 Calorie Assault Bike / Row
25 Push Jerks (165/115)
30/21 Calorie Assault Bike / Row
20 Front Squats (165/115)
30/21 Calorie Assault Bike / Row
15 Clusters (165/115)

Steve Nichols

Q1. What have been your greatest successes (physically, mentally or emotionally) since you began? How does your body feel now compared to when you started and WHY?

Successes…. oh, sweet. I used to be about as limber as a 2″x4″ and fatigued with regular shoulder, hip, and knee pains. DNR coaches have been amazing at fixing all of that for me with routine stretching, physical therapy exercises, and the regular strength training. Now, zero pain! Well, except for the normal being sore often after workouts. Thanks for that.

The personal success story I often share with friends that are hesitant to try CrossFit is my initial journey into these workouts four years ago. Following my three-week intro class, it took another two months or so before I felt like I was done being sore seven days a week and noticing a physical improvement. I weighed myself before I started the Liberty Class and then again three months later to find that I had lost 18 pounds. …all with honestly saying I hadn’t changed my diet for the better like I probably should have done. That’s when my addiction started!

Q2. How has your life changed since starting CrossFit training? Has CrossFit transferred over into any other areas of your life?

Working out brings a challenge to stay motivated and persistent. I find that I now plan my busy weekly schedule around my CrossFit workouts. Basic functional movements in life such as walking up/down stairs, getting in and out of a chair, or even just lifting something onto a shelf, are easier to do. Overall, I find more energy in my daily life, my stress level has decreased, and find that I sleep better at night.

Also, life changed a little one time when I saw Kody do a front flip while wearing a dress. Just sayin’… https://youtu.be/DyAoLT6WC2A

Q3. What are the advantages of CrossFit style training compared to your previous workout styles?

Kody had been hounding me about this CrossFit stuff for many years. I didn’t believe the hype, I didn’t want to injure myself, but I also knew that I didn’t have the drive to kick my own butt at a regular gym, so I gave in and tried it out. I enjoy the group style workouts, being surrounded by those that share the same challenges, and the desire to become healthier.

I’m the type that loses interest with the same ol’ routine. The constant challenges, variation, encouragement, and support, make is easy to be motivated to continually push myself.

Q4. What advice can you give to others?

Results, mentally and physically, don’t come right away, no matter how hard you work. Be patient.

If this CrossFit stuff was easy, everyone would do it. Even if you don’t think you’ve made progress, you have.

Pick movements that you don’t like, or can’t do well, and spend a little extra time doing them. Josh Murphy one time told me that “burpees suck but burpees make you better”. I wanted to ninja slide tackle him when he said that but he was correct. I hated those things but now I kinda’ like them. Wait, I don’t know if I meant to say that.

Finally, always work out on Mondays, no matter what! If you start the week out right, it’s easier to finish the week the same way.

Athlete Specific Q. Is it time to have the calibration checked on your Taser, if yes, who would you like to test it on?

Oh boy. I would love to give Kody a ride on the 5-second Taser train. It’s known that some people lose bodily function during the shock so I would just ask him to wear a diaper. That’s all.


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Don’t forget to place your orders at the check in desk for this years Halloween Shirts

Partner Metcon:

100 Cal Row/Bike
100 Wallballs (20/14)
100 Pull Ups
50 Cal Row/Bike
50 Wallballs (20/14)
50 Hand Release Push Ups

*Split Reps as needed with your partner. 1 Athlete works at a time.*


Saturday October 14th we’ll be doing our annual haunted corn maze outing to Fritzler’s. Check out their website for more information. http://www.fritzlermaze.com/

Warm Up: 5 Mins
Split into teams


Mobility & Set Up: 10 Mins
Roll Anterior Shoulder
2 x 10 Banded Reverse Fly
Roll Posterior Shoulder

Strength: 10 Min
10 Min EMOM
Odd: 2-4 Back Squats w/ pause
Even: 7-12 HSPU

Metcon: 15 Min Cap
3 Min AMRAP:
3 Shoulder to OH (165/115) or 6 (115/75)
5 Box Jumps (30/24)
Rest 2 Mins Then 4 Rounds:
6 Shoulder to Overhead (115/75)
10 TTB
10 Box Jumps (24/20)

Elite Competition Class
1) Jerks 15 Mins
Shoot For Heaviest Load Every Round – Not Increasing unless necessary

2) Midline 10 Mins

3) Metcon:
4 Rounds For Time:
7 Hang Power Snatch (135/95)
10 Box Jumps
15 Burpees


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Congratulations to these 3 ladies, Annie, Cassandra and Marie for placing 5th out of 156 teams at last weekends Girls Gone Rx competition! Way to represent DNR, Hooligans!

Warm Up: 5 Mins
2 Rounds
10 KB Sumo Deadlift High Pulls
10 KB Swings
10 Hand Release Push Ups

Strength / Technique: 20 Mins
Olympic Deadlifts
4 x 2-4
Cleans – review complexes and then: 3 x Complex
1 Hang Power Clean + 1 Squat Clean w/ pauses + 1 Squat Clean no pauses

Metcon: 16 Min Cap
5 Rounds for Time:
5 Bench Press (165/115)
10 Cal Row
10 Strict Ring Rows
*Athlete 1 completes a full round while partner rests then alternate*

Elite Competition Class
1) Deadlift 15 mins
4 x 5
Shoot For Heaviest Load Every Round – Not Increasing unless necessary

2) Metcon
3 min AMRAP
400 m run
10 Cleans 155/110
20 Pull ups
30 KB swings 70/53
rest 2 min
5 min AMRAP
400 m run
10 Cleans 155/110
20 Pull ups
30 KB swings 70/53
rest 2 min
7 min AMRAP
400 m run
10 Cleans 155/110
20 Pull ups
30 KB swings 70/53




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Today we honor a local Hero. Lt. Blake Woockman of the Air Force lived in Northern Colorado and served in Wyoming. Woockman passed away at the age of 26 due to complications with a lung infection after being transported to another hospital where he was supposed to receive a transplant. Blake served with the 321st Missle Squadron where he defended 97 alerts, 4 as a crew commander and oversaw 10 nuclear missiles. 5/16/91 – 9/16/17

Warm Up: 5 Min
40 DU or 2 Min Practice
15 Barbell Pendlay Rows
15 Push Ups
1 Min Plank

Technique / Strength: 10 Mins
Split Jerks – 3×3 w/ 2 sec pause on 3rd rep (70%+)
Or 10 Min Technique

Metcon: “Woockman” – 20 Min Cap
For Time:
Buy In: 97 Double Unders – 194 Singles
Then 4 Rounds
5 Muscle Ups or 10 Strict Dips
16 Thrusters (75/55)
26 Sit Ups

Stretch: Until end of class
Legs & Hips or athlete choice

Elite Competition Class

1) Squat Clean: 15 Mins
4 x 5 Across
2-3 Sec Pause Active Receiving Position – Drop bar between reps

2) Front Squats:
15 Mins
4 x 5 Increasing Weight Each Set
Shoot For Heaviest Load Every Round – Not Increasing unless necessary

3) Conditioning
10-1: 135/95 Strict Press
Alternating with
50, 45,40..5 Double Unders