January 27, 2020 by DNRadmin


kobe & gigi CrossFit


Today we will honor and remember Kobe Bryant and his 13 year old daughter Gigi who passed away yesterday. Kobe AKA Mamba may not have served to protect us and this country, and he certainly was not perfect, but he showed us how far hard work and discipline can go. He brightened so many lives around him and for that we honor him with a hero wod. We never know how or when our time will come so give your best everyday. Chase your dreams everyday. And live by example everyday!

Warm Up: 6 Mins
2 Rounds:
15/12 Cal Bike / Row
20 Banded Reverse Flies
20 Banded Chest Flies

Strength: 10 Min Cap
4 Rounds:
10 Strict Pull Ups
15 Hand Release Push Ups

Mobility: 4 Mins
Roll Lats 2:00 / Side

Metcon: 20 Mins
“Mamba”- 20 Min AMRAP:
5 Box Jumps (As high as possible – Number of NBA Championships)
13 Pull Ups (Gigi’s age)
20 Hang Power Cleans (115/75 – years in NBA)
81 DU / 81 Singles (Most points scored in a game)

Elite Competition Class

De-Load Week

Clean and Jerk Complex

On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster

Set 1: 50% of 1RM Clean and Jerk
Set 2: 55% of 1RM Clean and Jerk
Set 3: 60% of 1RM Clean and Jerk
Set 4: 65% of 1RM Clean and Jerk
Sets 5-7: 70% of 1RM Clean and Jerk

-In this Clean and Jerk Complex, you’ll work through the 4 listed movement and rest until the next round begins
-Rounds begin on the 0:00 – 1:30 – 3:00 – 4:30 – 6:00 – 7:30 – 9:00
-You can drop the bar following the Push Jerk before completing the final rep, which is a Squat Clean Thruster (Cluster)
-On the Squat Clean Thruster, do not re-bend the knees when pressing the bar overhead
-Try not to blend these movements together
-For Example: Stand all the way up on the power clean before front squatting and stand all the way up on the front squat before beginning the push jerk
-These percentages are based off your 1RM Clean and Jerk

“Rack City”
For Time:
10 Power Cleans (175/115)
50 Air Squats
10 Front Squats (175/115)
50 Air Squats
10 Push Jerks (175/115)
50 Air Squats

-One time through for time in this barbell and air squat workout
-Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets
-Use the same load for each movement, choosing you weight off your limiting factor, which is likely the Push Jerk
-The barbell starts from the floor for all movements
-Expecting this workout to take between 5-10 minutes to complete
-Make sure to stand to full extension at the top of the air squats, with shoulders – hips – knees – and ankles all in one straight line

-The small rep number and moderate weights on the barbell movements are right in that range of being able to push for unbroken sets
-Having the air squats after the barbell is also a good incentive to push for big sets
-Let’s try to complete the 10 repetitions at each movement in as few sets and possible, as we’ll always be able to move on the air squats
-While big sets on the barbell are the main priority, our second focus is air squat speed
-If you know you’re going to need a little more time to “recover” for the barbell, slow down the cycle time of your air squats
-If you’re confident in going 10 reps unbroken, let’s try to add some speed to the air squats and get to the barbell faster
-No matter what the approach is, try to make your last 50 air squats your fastest set, as there is nothing to follow

Odd-Object Conditioning
On the 3:00 x 5 Rounds:
15/12 Calorie Ski Erg
10 Alternating Pistols
5 D-Ball Cleans Over Shoulder (150/100)

-In this Odd-Object Conditioning piece you’ll work through these three movements and rest until the next 3-minute interval begins
-Rounds begin on the 0:00 – 3:00 – 6:00 – 9:00 – 12:00
-Your score is the slowest of the 5 rounds
-Looking to move fairly quickly through these rounds, with the goal of completing them in less than 2:30
-Adjust calories, variations, and/or weights to accomplish this – as we want to preserve the built in rest
-Alternate legs every rep on the pistols, for a total of 5 each side

Brother Bros Barbell Club

Monday (Session One)
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Followed by….

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Every 2 minutes, for 20 minutes (10 sets):

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-10 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.

In 20 minutes, establish a 1-RM Back Squat

Two sets of:
Back Extension Barbell Row x 8 reps
Rest 90 seconds

(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)

Performance Power Training

Monday, January 27th, 2020

Pre-Flight: Today has some speed bench and a sweet back n arms pump followed by a single modality of max reps DB power cleans and push presses. 

Jet Fuel: 3 Min EMOM:
2 Wallwalks
1 Wall + 20 Shoulder Taps
*each minute will have 3 wallwalks. On the 3rd wallwalk, finish with 20 shoulder taps (10 each side).
*Mash Upper Body

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Bench:
5×3 @50%
5×3 @55%
1xMax reps @55%

60 T-Bar Rows Heavy
60 DB Hammer Curls Heavy
60 Diamond Pushups
150 Bandy Overhead Extensions (high rep count per set)
**Get the work done in any way**

After Burner:
2min on, 1min of
4DB Power Clea
4DB Push Pres
*Get max reps every round. 


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