January 19, 2022 by DNRadmin

1/19/22

Happy Birthday Annie and Genna CrossFit DNR Birthday WOD Twins Best gym in Fort Collins

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Happy 22nd Birthday to Coach Annie and Her Twin AKA Annies Sister AKA Genna!

Freedom WOD Classes

Warm Up: 5 Mins
5 Min Circuit
6 Strict Press
6 Box Step Ups
6 Air Squats
6 Sit Ups

Strength: 15 Mins 
Thruster
3 Rep Max (10 min)
3 Reps @ 95% 3RM (5 min)
3 Reps @ 90% 3RM

Metcon: 18 Mins
Twinning
Two rounds, of each couplet, for time of:

2 Rounds
22 Synchro Box Jump 24/20
44 Handstand Push Ups

Then move right into:

2 Rounds
22 Synchro Thrusters 95/65
44 T-2-B

On the 3..2..1. Go both athletes will work at the same time in unionist to complete 22 Box jumps.
Once the box jumps are completed athletes will take turns performing HSPU.
Only one athlete can work at a time for HSPU as a you go I go style splitting reps equally.
After two rounds are complete the athletes will move on to Synchro Thrusters performed just like the box
Jumps. Then move to the T-2-B, Splitting reps equally like the HSPUs.

 

    ONE WEEK FREE TRIAL

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    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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