Come Throwdown this weekend with/against Kyle and Kody. Yes you’re reading the correctly Kyle and Kody will be competing this weekend along side all of you. Workouts have been release for the in-house competition on the 21st!
Remember the goal is to bring everyone together and have fun. We that said we can there are scaled+ options for movements and weights. If you’re not sure or worried about a workout or movement please ask Kody or Kyle.
Click the link below to register!
CrossFit DNR In House Competition Registration
Freedom WOD Classes
Warm Up: 10 Mins
2 Rounds
200 M Row, Bike or Ski
5 Strict K-2-E
10 Mountain Climbers
Then
2:00 /side Couch Stretch
Strength: 8 Mins
Rotating 1/2 Tabata 20/10 (4 rounds/8mins)
Seated Leg Lift In Pike
Right Side Plank Reach Through
Bicycle Crunches
Left Side Plank Reach Through
Metcon: 30 Min Cap
Teams of 3
For Time
3,000 meter Row
2,000 meter Bike
1,000 meter Ski
500 meter KB High Low Walk M53/35 – F35/26 (28 w-2-w laps)
Every 5 minutes, each partner completes:
10 Burpees
10 K-2-E
Partners trade-off every minute. Every 5 minutes, no matter where the team is, all athletes will complete the 2 movements at the same time. Half the teams work top to bottom aka row to high/low walk while the other half work bottom to top aka high/low walk to row.
Functional Bodybuilding Class
Back & Triceps
Seated Lat Low Row 10 Mins
1 Set 100 Reps
(Rest-pause set, pick a weight you can get 30+ reps to start)
Giant Set 3×20 10 Mins
Lat Pull Downs
Tricep Extension
Lat Press Down
Super Set 3×20 10 Mins
Cable Rope Lat Pull Overs
Cable Rope Tricep Extensions
Super Set 3×20 10 Mins
Single Arm Lat Pull Ins (high to low)
Single Arm Reverse Grip Tricep Ext
Super Set 3×20 10 Mins
Single Arm Cable 30 Degree Extension
DB Rows
1×100
DB Shrugs