January 29, 2020 by DNRadmin


CrossFit DNR Fort Collins Regionals


The First Barbells & Badges workout will be released this week! Throwback to regionals!

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds:
:30 Hollow Rock
10 Pendlay Rows
10 V-Ups
200 M Row / .3 Bike

Row Interval: 10 Mins
With a Partner:
2K Row – Alternate every 200-250 M

Mobility: 6 Mins
LAX Roll Glutes or Quads – 3 Min / Side

Metcon: 15 Mins
15 Min EMOM
Min 1: 12/9 Cal Row
Min 2: 12 T2B
Min 3: 16 Back Rack Lunges (95/65 – 8/leg)

Elite Competition Class

De-Load Week

“Buckle Up”
200’ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

100’ Double Dumbbell Hang Walking Lunge (50’s/35’s)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row

-Working for 5 minutes and resting for 5 in these 3 fast-paced intervals
-You’ll complete all the reps of lunging and abmat sit-ups before moving on to the scored portion of each AMRAP – the max calorie rows
-Your score is the sum total of the 3 max calorie rows
-We’re looking to have at least 1 minute on the rower each round, so adjust reps or cap your first two movements at 4 minutes if needed
Walking Lunges:
-The first and last intervals are completed with no weight at all
-The middle interval is completed with a two dumbbells, at a weight that allows you to complete the entire 100 feet without stopping
-Hold the dumbbells at the hang during the weighted lunge
-On each style of lunge, make sure the back knee touches the ground and that the hips reach full extension between steps

-Any time there is a lot of rest built in, we’re looking to bring the intensity while we’re working
-There is no interference between the first two movements, so try to cruise through the lunges in order to get to the abmat as quickly as possible
-On the abmat sit-ups, move with a purpose, but focus on your breathing, as that will pay off on the rower
-This helps to balance out getting to the rower quickly and getting there under control and ready to put out a lot of power
-It is better to get to the machine a touch later and hold a high power output than it is to get there very quickly and crawl through your pulls
-Once you’re on the rower, focus on long and strong pulls
-When rowing for calories, how many strokes you complete doesn’t matter as much as the power of those strokes
-Pick a {Calories/Hour} number that you see yourself being able to hold until about 20 seconds left in the 5-minute window
-Knowing there is 5 minutes of rest to follow, find that extra gear with under 30 seconds to go and finish strong

Body Armor
Alternating On the Minute x 12 (3 Rounds):
Minute 1: 8 Barbell Romanian Deadlifts
Minute 2: 30% Max Strict Handstand Pushups
Minute 3: 20 GHD Sit-ups
Minute 4: 30% Max Strict Handstand Pushups

-Training our midline and strict pressing strength in today’s Body Armor piece
-Complete the listed reps and then rest until the top of the next minute
-Romanian Deadlifts:
-Build in weight or stay the same across, but these should be completed without dropping each round
Strict Handstand Push-ups:
-Your percentage is based off your max set of strict handstand push-ups
-For Example: If your max set is 10, you’ll complete 3 reps within the minute
-These are ideally completed without breaking, but can be broken up as needed
GHD Sit-ups:
-Choose a number you can complete without having to stop

Brother Bros Barbell Club 

Wednesday (Session Two)
Every 2 minutes, for 16 minutes (8 sets):
Power Snatch

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

The goal of today is to find a 1-RM Power Snatch.

Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk

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

The goal of today is to find a 1-RM Power Clean + Power Jerk.

Every 2:15, for 9 minutes (4 sets):
Front Squat x 4 reps @ 75%

One Set of 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

Wednesday, January 29th, 2020
Active Rest Day
200 Situps
Every minute, 10 pushups until done.
*Scale to 100 situps and 5 pushups


Death by Bodyweight Bench Press:
Start a clock and, perform 1 rep of bench press. Every minute, add 1 rep until failure.
*Scale to a weight that will allow for 10ish minutes


Running Clock:
Strict Pullups
*3 Stone or Dball, ground 2 shoulder after every set of pullups. Finish with stones
*Sub stones with bodyweight power clean
**Perform 20 pushups, 10 pullups, 3 stones. Then 18 pushups, 9 pullups, 3 stones etc…


    [honeypot level]


    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. 

      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]