January 24, 2020 by DNRadmin


CrossFit DNR Personal Training


Freedom WOD Classes

Warm Up: 5 mins
5:00 Circuit:
4 / Side Over / Unders
10 MB Cleans
4 Inchworms
10 Cals (bike/row/ski)

Strength: 15 mins
2 Rounds on the 3:00
18 Front Squats (50%)

Core: On a 5:00 Clock
2 Rounds
1:00 L Hang
:30 Flutter Kicks
:30 Bicycle Crunches
:30 Rest

Mobility: 6 Mins
2:00 / Side Roll Hip Flexors
1:00 / Side Samson

Metcon: 15 Mins
15 Min AMRAP:
10 MB Cleans (30/20)
48′ Bear Crawl (N-S-N – 4 mats each way)
10 Russian KBS (53/35)
10 Sit Ups
20 DU / 40 Singles

Elite Competition Class

Silverback Primer

3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying

-This is our final iteration for this series, aiming to improve from last week
-When we say improve, this translates to improved mechanics
-If we improve on the loading as well, that’s awesome, but, it comes second to the quality of the movement
Click Here For Demo Video

Front Squat

On the 0:. 1 Front Squat @ 84%
On the 1: 1 Front Squat @ 87%
On the 2: 1 Front Squat @ 90%

On the 3: 1 Front Squat @ 87%
On the 4: 1 Front Squat @ 90%
On the 5: 1 Front Squat @ 93%

On the 6: 1 Front Squat @ 90%
On the 7: 1 Front Squat @ 93%
On the 8: 1 Front Squat @ 96%

From 8:00 – 15:00 Build to a Heavy Single for the Day

-Working through some Front Squat waves before building to a heavy single for the day
-These are based on percentages of your 1RM Front Squat
-Over the 7 final minutes, we can look to complete anywhere between 3-7 attempts at heavy singles
-Record your score as the heaviest weight lifted for the day

Warmup Sets
-Take 5-7 Sets to Build to Opening 84%

Body Armor

3 Giant Sets:
50′ Single Arm Overhead Dumbbell Walking Lunge (Left)
50′ Single Arm Overhead Dumbbell Walking Lunge (Right)
50′ Broad Jumps

Rest 1:30 Between Sets

-Working overhead strength and stability, along with hip extension in today’s Body Armor piece
-You can build in dumbbell weight over the 3 rounds or stay at the same challenging weight throughout
-Choose loads that allow you to complete the 50 feet with no more than one break
-We’re ideally using the same weight for the right arm and left arm each round
-Your score today is the heaviest load used on the dumbbell
-Move directly from one movement to the next and rest 1:30 following the Broad Jumps

“Crash Test”

For Time:
1,500 Meter Row
30 Deadlifts (315/220)
45 Bar Facing Burpees

-Working through three movements for time in this sprint style chipper workout
-Complete all reps at one station before moving to the next
-We expect this workout to take somewhere between 8-15 minutes to complete
-Choose a moderately heavy weight on the deadlifts that allows you to complete at least sets of 3-5 during the workout

On the bar facing burpees:
-There is no need to stand to full extension
-You can step or jump out of the burpee
-We do ask that you jump over the bar off two feet and stay square to the bar during the burpee
-Men and women will complete the same meters on the rower to start the workout

-One way to approach this workout is with the following theme in mind: Smooth Start, Smart Sets, Strong Finish
Smooth Start:
-While the row isn’t a throw away station, it’s important to move at a smooth pace that allows for constant movement during the rest of the workout
-As an example, the difference between a 2:00 pace vs. a 1:55 pace is only a 15 second overall difference after 1,500 meters
-This 15 second difference is easily lost with a long transition and chalk break before the barbell
-If we were to choose one of the two paces and transitions, it’s better to go with the slightly slower pace and quicker transition
-Being smooth on the first station can help you go faster on the next two stations

Run Conditioning

1400 Meter Run
1200 Meter Run
1000 Meter Run
800 Meter Run
600 Meter Run

Rest 1 Minute After Each Set

Brother Bros Barbell Club

Friday (Session Three)
Every 2 minutes, for 6 minutes (3 sets):
Jerk in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Every 90 seconds, for 9 minutes (6 sets):
Clean + Clean & Jerk

*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = 1 rep @ 75% of 1-RM Clean & Jerk

Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Sets 1-3 = 3 reps @ 65%
*Sets 4-5 = 3 reps @ 75%

One Set Tabata V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

Performance Power Training

Friday, January 24th, 2020

Pre-Flight: Mean Leg day. Squats, Deadlifts and terrible assault bikes. 

Jet Fuel: 400m run
PVC Course: Set up PVC pipes at various heights in the rig. At your direction, people have to either jump over, or crawl under the pvc pipes as they go from one end of the rig to another. Set up boxes of various heights at one end of the rig. When people finish the pvc course, they have to jump over the boxes.
Do this 3-4 times trying to see if people can do it faster, and then start tossing lacrosse balls to them while running the course. 

Major, Lift: Red: Deadlift

-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Speed Squats vs Bands/Speed Deadlifts
Speed Squats vs bands
8×4 @45%
Speed Deadlifts
5×2 @50%

GainCity: 4x
15 BB Good morning AHAP
Hip Circle Party

7 Rounds:”
Max Effort 20/12 cal Assault bik
*Rest as needed between efforts


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

    (970) 213-3974


    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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