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January 24, 2025 by DNRadmin

1/24/25

CrossFit DNR Fort Collins CO Elizabeth WOD

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We are one week out from the In-house Olympic lifting meet! Make sure you register up via the sign up sheet at the front desk and declare your Snatch and Clean&Jerk weights. There is no charge or fee to participate! Just a bunch of people hitting new PR’s after a fun 12 week Oly Program!

Freedom WOD Classes

Warm Up 8 Mins
 4 round :20/:10 air squat tabata
then:
10 hanging knee ups
10 hang power cleans
10 push press
10 front squats

Strength: 20 mins
4 Mins to warm up to first working weight

9 Mins

Clean and Jerk

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 95%
*Set 6 = 2 reps @ 90%

8 Mins
Tempo Front Squat 2-0-X-0
3×5 at 70%
60 sec rest between sets

  • 2-0-1-0
  • The first number (2) is the eccentric, or lowering, component of the lift.
  • The second number (0) denotes any pause at the bottom.
  • The third number (X) is the concentric, or lifting, component. (X=Explode Up)
  • Finally, the fourth number (0) denotes any pause at the top.

Metcon: 8 mins
8 min AMRAP Ladder
2 Wallball 20/14
2 Sit Ups
2 Medball Cleans
2 V-Ups (advanced athlete T-2-B)

Increasing 2 reps every round

Functional Bodybuilding Class

Friday: Arms Bicep/Tricep (Optional Day)

1) 4×8-12 Super Set
Incline DB Curls
Rope Tricep Ext

2) 4×8-12 Super Set
Reverse Curl
Incline Skull Crushers

3)  4×8-12 Super Set
Incline Seated DB Hammer Curl
Tricep Kick Backs

4) 4×8-12 Super Set
Close Grip Straight Bar Curl
Single Arm Reverse Cable Ext

6) 4×8-12 Super Set
Alternating DB Curls
Straight Bar Cable Ext

7) 3xME
Incline Bench Preacher EZ bar Curl

Dive Team

Coach Luke

    EXPERIENCE CROSSFIT DNR

    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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