HELLO 2018! We hope you are as excited as we are. Time to set them goals and put the time in to achieve them. The 2018 CrossFit Opens registration starts 1/12/18 so be ready. Also CrossFit DNR is hosting the FoCo Throw Down on the 21st, there are two devision Open and RX. If you have been thanking about doing a competition then this is the one for you, its here in house at CFDNR and only $25.00 to register. For more info go to https://crossfitdnr.com/foco-throwdown/ or ask a coach.

Freedom WOD Classes

Warm Up:
3 Rounds
5 Hollow Body Swings
5 Hang Squat Snatch With PVC Pipe or Unloaded Bar Bell
5 Air Squats with a 3 second pause in the bottom

Strength:
6 Rep Max 12 mins
Snatch

6 Rep Max 12 mins
Back Squat

Metcon:
Happy Bday Walker
13th Bday WOD 12/31/05
15 min AMRAP
12 Pull Ups
05 Power Cleans 155/110
31 Double Unders
05 Squat Clean 155/110
13 Burpees

Elite Competition Class

1. Pausing Snatch 
2×2 @ 72%
2×2 @ 76%
2×2 @ 80%
One second at knee level

then…

On the Minute x 7:
1 Snatch
Not to exceed 93%

2. Back Squat
On the Minute x 6:
5 Back Squats – 78%

3. Ring Muscle-Ups
For Time:
4 Sets of 30% of Max Unbroken Reps
50/35 Calorie Row
3 Sets of 30% of Max Unbroken Reps

Rest as little as needed to ensure each set
is completed unbroken. Set does not count if there
is a break.

4. Conditioning
3 Rounds:
20 Dumbbell Snatches (80/55)
20 Box Jump Overs (30/24)
20 Toes to Bar
20/15 Calorie Assault Bike

Brother Bro’s Barbell Club

(Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch without moving feet

*Set 1 – 2 reps @ 65% of 1-RM Snatch
*Sets 2-3 – 2 reps @ 70% of 1-RM Snatch
*Sets 4-6 – 2 reps @ 75% of 1-RM Snatch
*Sets 7-8 – 1 rep @ 80% of 1-RM Snatch
*Sets 9-10 – 1 rep @ 85% of 1-RM Snatch

(Feet should start in your landing position. Heels can come off the ground but the feet should not move)

C.
In 18 minutes, establish a 8-RM Back Squat

D.
Four sets of:
Glute Ham Raise x 6 reps
Chinups x 12 reps
Rest 30 seconds