12/1/17 QuickFit

Warm Up: 4 Mins
2 Rounds
15 Banded Chest Press
10 Air Squats – 2 sec pause
20 sec L-sit/tuck hangs

Core Development: 4 min
2 Rounds of:
1 Min Team MB Russian Twists (10# and less)
1 Min Team Plank – jump overs

Technique Review / workout brief:
Pull Up Variations

Short Cindy: scale reps to 3,6,9 if needed
14 Min AMRAP
5 Pull Ups / Ring Rows / PVC Pull Down
10 Push Ups
15 Air Squats

11/30/17

Image may contain: 3 people, people smiling, people standing

Traditionally, CrossFit DNR has hosted a Ugly Sweater Party to get the DNR community together for a fun, social event before the craziness of the holidays begins (or continues).

Some important things to note:

– This is a social event, meaning there will not be a workout, but there will be adult beverages. Family (including kids) and significant others are invited, too!

– The holiday party is a Potluck style party, so we will need people to bring a dish to share (meat!!!…and other things, too). Share what you’re bringing on the Facebook event.

– Ugly sweaters are a MUST!

– We White Elephant again this year. There are a few rules that we have: The gift must be under $20 and if you are bringing a gift as a couple/family, please only get a number as a couple/family. Make sure to bring the gift wrapped! Gifts will be able to be stolen twice! Once a gift is stolen two times, that gift stays where it is and can no longer be stolen. *ADULTS ONLY**

– You can bring your own favorite beer/adult beverage, but let’s keep it classy and make sure you have a designated driver!

– There will be a Facebook event set up for you to RSVP to and comment on what dish you are bringing. If you don’t have a Facebook, let Bre, Kody or Kyle know what you’re bringing.

Freedom WOD Classes

Warm Up:
Plate Warm Up

Strength: 6 Min
Rotating ½ Tabata 20/10 (this will be 6 mins long)
Russian Twist 15/10 plate
Flutter Kicks
V-ups or Tuck-ups

Metcon: 18 Min Cap
1000 m Row
30 Front Squats 135/95
40 Pull Ups
50 Sit Ups
800 m Run

If needed half the athletes will start on the row and the other half start on the run. Then simply finish on what ever you didn’t start with e.g. run or row.

Elite Competition Class

1. Legless Rope Climbs
EMOM x 10
20 Tripple Unders
AMRAP Legless Rope Climbs in time remaining

2. Conditioning
5 Rounds on the 5:00:
21/15 Calorie Assault Bike
12 Burpee Pull-Ups
9 Deadlifts (185/135)
6 Hang Power Cleans
3 Overhead Squats

3. Run Conditioning
3 x 1200 Meter Run
Rest 2:00 between
5 x 400 Meter Run
Rest 1:00 between
Rest 2:00 after final 400m
1600 Meter Run

4. Midline
3 Rounds For Quality:
40 GHD Sit-Ups
20 Hip and Back Extensions
Accumulate 1:00 L-Sit

11/30/17 QuickFit

Warm Up: 4 min
10 / side Walking Samson
1 Lap Duck Walk

Hip & midline5 mins
10 / side Lunges at 45 degree
15 / side External Hip Rotation
15 / side alternating Heel Taps
30 Sit Ups

Technique Review / workout brief
Review all movements

Workout – 12 Mins
2 Rounds: 90 Sec M.E at each station
KB DL
KB Upright Row
KB Russian Twists or bodyweight
Bear Crawl

11/29/17

 


Mark it down on your calendars our annual 12 Days of Christmas WOD is on December 12th! You won’t want to miss this one! 

Freedom WOD Classes

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

Strength:
8 mins
3×5 Split Jerk Strict Press at 60% of Strict press 1RM
(scale to regular strict press for new athletes)

8 mins
3×5 Split Jerk  Balance at 60% of Jerk 1 RM

Metcon:
In Teams of Two Complete
18 Min AMRAP
3 DL 185/135
6 Bench Press 155/115
9 Box Jumps (24/20)

Partner 1 goes though the round then Partner 2 follows. You go I go style.

Elite Competition Class

1. Barbell Conditioning
AMRAP 2:00 @ (185/135)
9 Power Cleans
9 Front Squats
9 Push Jerks
AMRAP Clusters in time remaining

Rest 3:00

AMRAP 2:00 @ (205/145)
7 Power Cleans
7 Front Squat
7 Push Jerks
AMRAP Clusters in time remaining

Rest 3:00

AMRAP 2:00 @ (225/155)
5 Power Cleans
5 Front Squats
5 Push Jerks
AMRAP Clusters in time remaining

2. Conditioning 
For Time:
12-9-6-3
Deadlift (345/235)
200 Meter Sled push (1/2 BW)

3. Bike Conditioning
10:00 on
Rest 5:00
10:00 on

11/29/17 QuickFit

Warm Up:
5 Burpee Broad Jumps (6’/4′)
PVC Sh Warm up

Core Development:
2 Rounds
30 Sec Plate RDL
30 Sec Plate on Back Goodmornings
30 Sec / Side Single Leg Glute Bridges

Technique Review / workout brief:
Review all movements

WOD:
4 Rounds of: 3 Min AMRAP
200 M Run
15 Plate Thrusters (35/25)
M.E Burpee Broad Jumps (6’/4′)
Rest 1 Min

11/28/17

Image may contain: one or more people and indoor

You have got to love those WOD’s that leave you face down on the floor trying to figure out WTF just happened. Great job to everyone that made it in to our annual post Thanksgiving WOD!

Freedom WOD Classes

Warm Up:
3 Rounds
10 Hallow Body Kipping Swings
3 Bear Complex reps with unloaded bar or pvc pipe

Strength: 5 min
5 Min EMOM
8-10 T-2-B with the remaining time in the min Hollow Body Hold

Technique:5-10 mins
Review the bear complex barbell path and safety measures on how to properly trasisson each movement and how to absorb the bar.

Metcon:
Bear Complex 20 Min Cap
5 Sets of 7 Reps
1 Power Clean
1 Front Squat
1 Push Press
1Back Squat
1 Push Press

You may not drop the bar between rounds but may rest as needed between sets. The Goal is to increase weight as you go, However you may not go heavier than form allows. 

Elite Competition Class

1. Strict Handstand Push-ups 
2 Rounds:
60% of Max Unbroken Strict Handstand Push-ups
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

2. Running Conditioning
3 Rounds:
:30 On, :30 off
:45 on, :45 off
1:00 on

Rest 90 seconds between rounds

3. Conditioning
AMRAP 15:
30 Double Unders
15 Power Cleans (135/95)
30 Double Unders
15 Toes to Bar

4. Midline
5 Rounds for Quality:
6 L-Pull-Ups
9 Ring Pushups
12 Calorie Row

11/27/17

The most wonderful time of year is here, snow and all, CrossFit DNR has teamed up with Rocky Mountain Kids a non-profit organization dedicated to helping abused and neglected youth. The Christmas tree is up and on it are paper ornaments with kids names and a small wish list on them. You can help make their holiday season a little bit brighter by choosing a gift on their list to get them for the holiday season (you can choose to purchase any number of  items on the list, simply cross the item(s) off their list once you have left it/them under the tree). Let’s show these kids what an amazing holiday season looks like! 🎄❄️

Freedom WOD Classes

Warm Up:
2 rounds
5 Burpees
10 Back squats
5 Hang Snatch

Strength:
Snatch (this is ran as a group with the coaching leading the count)
3×5 at 60% With a 3 sec pause at the top of the “Lift off” or right above the knees

Back Squat (Mobility between sets)
3×5 at 60% With a 7 sec pause in the bottom position of each rep

Metcon:

TBA! There is a special wod to welcome everyone back!

Every minute on the minute do the number of burpees indicated in the minute.

Example, in min 1 do 20 burpees min 2 do 7 burpees and so on. If  you complete the number of burpees in less than 60 sec you get to rest until the min laps. If you do not complete the number of burpees required for that min then there will be a penalty. Penalties will be done at the end of the 20 mins.
Each burpee missed = 1 Cal row

1)  20 burpees
2)  7
3)  13
4)  10
5)  1
6)  19
7)  4
8)  16
9)  8
10) 12
11) 3
12) 17
13) 5
14) 15
15) 11
16) 9
17) 18
18) 2
19) 14
20) 6

Elite Competition Class

1. Pause Overheat Squat + Snatch Balance
5 x 1

Build to a moderate single.

2. Squat Snatch Complex
On the 1:30 x 7
Hang Squat Snatch + Squat Snatch

Drop between repetitions. Building in weight.

3. Back Squat
2 Rounds:
3 Reps @ 84%
2 Reps @ 88%
1 Rep @ 92%

Rest 2:00 between each set of squats.

4. Ring Muscle-Ups
3 Rounds:
20% of Max Unbroken Muscle-Ups
30% of Max Unbroken Muscle-Ups
40% of Max Unbroken Muscle-Ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

5. Conditioning
Ascending Ladder for 7 Minutes:
3 Thrusters (115/80), 3 Burpee Box Jump Overs (24/20)
6 Thrusters (115/80), 6 Burpee Box Jump Overs (24/20)
9 Thrusters (115/80), 9 Burpee Box Jump Overs (24/20)

11/27/17 QuickFIt

Warm Up:
3 Min AMRAP
5 Medball Cleans
3 /Leg OH MB Lunge
5 /Side Banded Sledge Swings

Core Development:
3 Mins – 1 Round
30 Sec /Side Banded Sledge Swings
30 Sec L-Sit Hangs
30 Sec Hollow Hold
30 Sec Flutter Kicks
30 Sec Crunches

Technique Review:
Strict TTB
Lunge and step up variations

WOD:
5 Min AMRAP
5 Strict TTB / Knee Raises
5 MB OH Walking Lunges (5 per leg)
10 MB Cleans
5 Rotational Step Ups (5 per leg)

Then:

2 Min Plank Hold

Then:

5 Min AMRAP
5 Strict TTB / Knee Raises
5 MB OH Walking Lunges (5 per leg)
10 MB Cleans
5 Rotational Step Ups (5 per leg)

 

11/25/17

Warm up:
400 M Run
12 Med Ball Cleans
200 M Run
12 Med Ball Cleans

Metcon:
Partner Up
12 Min AMRAP
150 Wall Balls 20/14
90 Double Unders (2:1 Singles)
30 Dips

Only one person can work at a time, You may split reps up how ever you would like. But you must complete all reps at the given station before moving on to the next movement/station

11/24/17

Image may contain: 3 people, people smiling, people standing

December 2nd

Traditionally, CrossFit DNR has hosted a Ugly Sweater Party to get the DNR community together for a fun, social event before the craziness of the holidays begins (or continues).

Some important things to note:

– This is a social event, meaning there will not be a workout, but there will be adult beverages. Family (including kids) and significant others are invited, too!

– The holiday party is a Potluck style party, so we will need people to bring a dish to share (meat!!!…and other things, too). Share what you’re bringing on the Facebook event.

– Ugly sweaters are a MUST!

– We White Elephant again this year. There are a few rules that we have: The gift must be under $20 and if you are bringing a gift as a couple/family, please only get a number as a couple/family. Make sure to bring the gift wrapped! Gifts will be able to be stolen twice! Once a gift is stolen two times, that gift stays where it is and can no longer be stolen. *ADULTS ONLY**

– You can bring your own favorite beer/adult beverage, but let’s keep it classy and make sure you have a designated driver!

– There will be a Facebook event set up for you to RSVP to and comment on what dish you are bringing. If you don’t have a Facebook, let Bre, Kody or Kyle know what you’re bringing.
– If you have questions, ask Bre, Kody or Kyle!

Freedom WOD Classe:

Warm Up:
2 Rounds
200 M Run
10 Single Leg Squat Jumps
8 Anchor T-2-B
6 Cleans

Strength:
Clean (this is ran as a group with the coaching leading the count)
3×3 at 75% With a 2 sec pause at the top of the “Lift off” or right above the knees

Front Squat (Mobility between sets)
3×3 at 75% With a 3 sec pause in the bottom position of each rep

Metcon:
15 min AMRAP
12 Toes to Bar
9 Box Jumps 24/20
6 Power Snatch 115/75

Elite Competition Class

1. Deficit Handstand Pushups
7 Rounds:
1:30 Light Row Pace
2 Deficit Kipping Handstand Push-ups

Athlete chooses deficit

2. Clean and Jerk
On the Minute x 9 (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 76%
Minute 2 – 81%
Minute 3 – 86%

Rest 2:00

On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
Minute 1 – 86%
Minute 2 – 88%
Minute 3 – 90%

3. Front Squat
6 Sets of 2:
Sets 1 + 2 – 80%
Sets 3 + 4 – 85%
Sets 5 + 6 – 90%

4. Conditioning
5 Rounds:
21 Thrusters (45/35)
15/10 Calorie Assault Bike
9 Alternating Dumbbell Snatches 50/35