January 22, 2018 by thao

1/23/18

Share

Image may contain: text

For anyone who was upset about missing DNR’s competitions last weekend, here is another chance for you to compete in Fort Collins. This weekend Yeti Cave will be hosting a 3 workout competition and all 3 workouts will be previous Opens workouts. Registration closes today (Tuesday) at 6:00 p.m

Freedom WOD Classes

Warm Up: 5 Mins

2 Rounds or 5 Mins:
4 Manmakers
150 M Row
10 Cat Cows
1 Min Walking Samson Stretch

Conditioning EMOM: 10 Mins

10 Min EMOM
Odd: 45 Sec Row Sprint for Cals
Even: Rest

Mobility: 8 Mins

Banded Shoulder Stretches

Metcon: 9 Min Cap

21-15-9
KB Swings (53/35)
Box Jumps (24/20)
Push Press (95/65)

Elite Competition Class – 12/27/17

Deload Week

1. Trueform / Air Runner
Alternating On the Minute x 20
Even – 200 Meter Trueform / Air Runner
Odd – 15/12 Calorie Ski Erg

2. Handstand Pushups
2 Rounds:
AMRAP 1:00 – Strict Dead-stop Handstand Push-ups
Rest 1:00
AMRAP 1:00 – Strict Handstand Push-ups
Rest 2:00 between rounds

Dead-stop Handstand Push-ups: Complete stop on ground in tripod position.

3. Squat Clean
3-Position Squat Clean (High Hang, Knee, Floor)
1 Set @ 65%
1 Set @ 70%
3 Sets @ 75%

4. Conditioning
3 Rounds:
15 Chest to Bar Pull-Ups
12 Barbell Facing Burpees
9 Squat Cleans (175/115)

    ONE WEEK FREE TRIAL

    [honeypot level]

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]