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January 13, 2025 by DNRadmin

1/13/25

CrossFit DNR Heidi Calmus Taylor Calmus Dude Dad MomFit LadyFit Best Gym In Fort Collins Voted Best Of NoCo

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Who Runs The World?

Freedom WOD Class

Warm up: 10 Mins
2 min Bike
10 Air Squat
Lat Monster Band NSN
10 each way Hip Circles
10 Leg Swings
Then
Burgener Warm up from last week

Strength:
4 Mins to warm up to working weight

9 Mins
Every 90 seconds, for 9 minutes (6 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%

8 Mins
Tempo Back Squat 2-0-X-0
3×5 at 60%
60 sec rest between sets

  • 2-0-1-0
  • The first number (2) is the eccentric, or lowering, component of the lift.
  • The second number (0) denotes any pause at the bottom.
  • The third number (X) is the concentric, or lifting, component. (X=Explode Up)
  • Finally, the fourth number (0) denotes any pause at the top.

Metcon: 10 Min Cap
.6 M Bike/ 500 Row Erg
30 Wall Ball
30 Sit Up
30 Wall Balls
.6 M Bike/ 500 Row Erg

Functional Bodybuilding Class

A WEEK: Heavy week
Monday: Chest and Biceps:

1)Heavy Bench Press 5×5 pyramiding

2)Giant Set 3×8-12 pyramiding
Isometric Push Up (Wipers) Or Push Ups with a 3-5 sec pause at the bottom
Single Arm DB Bicep Curl (Preacher)
DB Bench Press

3)Drop Set x3 sets
Incline DB Bench Press
3/5/7/9+9 Flys

4)Giant Set 3×8-12
Cable Scraper Bicep Curls
DB Decline Bench Press
Cable Skull Crusher Bicep Curls (high to low)

5)Giant Set 3×8-12
DB Pull Overs
DB Crusher Press
Cable Cross Over (low to high)

6)Finisher:
1 Set ME Bench Press Breathing Set
1×8-10 w/ 5 sec Eccentric/Concentric Bicep Curl

Alternative Finisher:
Push Up Ladder
10 Wide Grip (turn hands out)
10 Smith Machine Low W/Wide hands (index fingers on loops or wider)
10 Smith Machine 3 Levels Higher (pinky fingers on loops)
10 Smith Machine 3 Levels Higher (pinky on edge of knurling)
10 Smith Machine Same Level Reverse Grip (index fingers on edge

Dive Team

Warm Up:
Meb Ball Warm Up

Strength:
5 Mins
20 Sec Reverse Crunch
20 Sec Heel Taps
20 Sec Straight Leg Hip Lift
20 Sec Rest

Metcon: 16 mins
Partner WOD
3-4 Round Tabata 20/10
Plank Right Side Press
Plank Left Side Press
Plank Russian Twist
Plank Sit Ups

    EXPERIENCE CROSSFIT DNR

    CONTACT

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

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    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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