January 10, 2020 by DNRadmin


CrossFit DNR TTB Gymnastics


Freedom WOD Classes

Warm Up: 6 mins
2:00 PVC ROM
250 M Row
10 Clean & Jerks
2:00 Hip & Ankle Opener

Strength: 18 mins
3×15 on the 3:00
Unbroken Back Squats (53%)

Core: 5 Min AMRAP
25 Sit Ups
:30 Flutter Kicks

Metcon: 14 Min Cap
15 Min EMOM
Min 1: 8-10 Bench Press (155/105 or 60%)
Min 2: 14 Alternating DB Step Ups (50/35 – 1 DB / athlete)
Min 3: Plank Hold

Elite Competition Class

Silverback Primer
3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying
Iteration #1 of 3 of this Friday primer. Set the baseline today.

Front Squat Waves (Week #1 of 3)

On the Minute x 9:
On the 0: 1 Front Squat @ 78%
On the 1: 1 Front Squat @ 81%
On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%
On the 4: 1 Front Squat @ 84%
On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%
On the 7: 1 Front Squat @ 87%
On the 8: 1 Front Squat @ 90%


  • This is the first of 3 weeks of a incremental build in percentages on front squats waves
  • Each set will start on the top of the minute
  • Have your extra plates nearby beforehand, as you’ll have less than 60 seconds to change out weights between sets
  • Percentages are based off your 1RM Front Squat

1 Deadlift (405/285)
10 Toes to Bar
15 Bar Facing Burpees


  • The big thing that sticks out on paper in this workout is the single heavy deadlift to start each round
  • This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing any reps
  • The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep
  • Choose a toes to bar variation that you are capable of completing 20+ reps unbroken when fresh
  • You can step or jump out of the burpee, but must takeoff and land with both feet over the bar

Row Conditioning
On the 1:30 x 10 Sets:
300/275 Meter Row


  • We’ll track all 10 split times, with the score for the day being the slowest round
  • That being said, pick a strong pace that you see yourself sticking to throughout the workout

Brother Bros Barbell Club

Friday (Session Three)
Every 90 seconds, for 4:30 (3 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 3 sets

Every 90 seconds, for 4:30 (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.

Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk with a 2 second pause in catch x 1 rep @ 85%

*Only pause for 2 seconds in the catch of your jerk (Not your clean).

Every 2:30, for 12:30 (5 sets)
Front Squat

*Set 1 = 5 reps @ 75%
*Set 2 = 4 reps @ 80-85%
*Set 3 = 3 reps @ 85-90%
*Sets 4-5 = 2 reps @ 90-95%

Three sets of:
Situps x 45 seconds
Rest 30 seconds
Seated Single-Arm Dumbbell Press x 10 reps each arm
Rest 30 seconds

Performance Power Training

Friday, January 10th, 2020

Brief: Red gets the deads, wht blu work tempo and speed work. Then everyone suffers through a simple, not easy combo of rowing and burpees

Jet Fuel: Fast feet drills
10 pole squats

Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo Deadlift/Speed Squat
*All sets all reps, 5 count lower, up fast
5×5 @45%
5×5 @50%

Speed Squat
7×1 @60%
20 Hip thrusts (banded) https://youtu.be/0O872IBsTwA Attach a band to the rig and around your waist.
100m Reverse Sled Drag

10 min EMOM:
20 Cal Row
15 Burpee over rower
**This is gross and it sucks. Most people will not be able to maintain this. Scale the reps and cals as needed to get about 15 seconds rest


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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