January 29, 2018 by thao

1/30/18

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Freedom WOD Classes

Warm Up: 5 Mins

2 Rounds or 5 Mins:
10 Air Squats w/ 2 sec pause
20 DU or Singles
10 Push Ups
10 Lunges

S&C EMOM: 8 Mins

8 Min EMOM
Odd: 40-60 DU or Singles
Even: 6-12 Front Squats (155/105)

Mobility: 6 Mins

Roll Quads 3 Min / Side

Metcon: 14 Min

Teams of 3
14 Min AMRAP
40 Front Rack Lunges (95/65)
30 Lateral Burpee Bar Overs
20 Bench Press (155/105)

*1 Partner must be hanging from a pull up bar or in an active Ring Row position at all times, otherwise partners can not work*

Elite Competition Class – 1/3/18

1. Weighted Strict Handstand Push-ups
5 Rounds, Not for Score:
1:30 Light Row
10 Strict Handstand Push-ups (20/14# Weight Vest)

2. Barbell Cycling
2 Rounds:
AMRAP :30 Seconds – Power Clean (185/135)
AMRAP :30 Seconds – Push Jerk (185/135)
Rest 1:00
AMRAP :45 Seconds – Power Clean (205/145)
AMRAP :45 Seconds – Push Jerk (205/145)
Rest 1:30
AMRAP 1:00 – Power Clean (225/155)
AMRAP 1:00 – Push Jerk (225/155)
Rest 2:00

3. Conditioning
On the 0:00…
400 Meter Trueform Run
27 Toes to bar
21 Thrusters (95/65)

On the 6:00…
400 Meter Trueform Run
21 Toes to Bar
15 Thrusters (135/95)

On the 12:00…
400 Meter Run
15 Toes to Bar
9 Thrusters (185/135)

4. Bike Conditioning
20:00 Effort
Minutes 0-5: Light
Minutes 5-10: Moderate
Minutes 10-15: Light
Minutes 15-20: Hard
Aim to choose an RPM for each window.

    ONE WEEK FREE TRIAL

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    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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