January 9, 2018 by thao

1/9/18

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“Stay Supple My Friends” – The most interesting CrossFitter in the world

Freedom WOD Classes

Warm Up: 4 Mins
2 Rounds – 30 Sec At Each:
Air Squat
Samson Stretch
Lunges
Cat Cows

S&C EMOM: 12 Mins
4 Minutes to set up
8 Min EMOM
Odd: 6 Back Squats (~75%)
Even: 40 DU or 40 sec of DU Practice

Mobility: 5 Mins
2 Min / Side LAX Roll Quads

Metcon: 16 Mins
Death By: Wallballs – 16 Min Limit
0:00-1:00 = 1 Wallballs
1:00-2:00 = 2 Wallballs
*Continue climbing for 16 minutes or until failure. If you can make it to 16 minutes then challenge yourself by using a heavier ball or shooting for a higher target*

Elite Competition Class – 12/12/17

1. Deficit Strict HSPU (4.5″/3″)
12 Reps, Rest 1:10
11 Reps, Rest 1:00
10 Reps, Rest :50
9 Reps, Rest :40
8 Reps, Rest :30
7 Reps

2. Conditioning
For Time:
20 Power Snatches (135/95)
20 Burpee Box Jump Overs (24/20)
20 Overhead Squats (135/95)
20 Burpee Box Jump Overs (24/20)
20 Squat Snatches (135/95)

3. Run Conditioning
On the Minute x 16
Odd Minutes – 200 Meter Run
Even Minutes – 5 Sandbag Cleans

4. Midline
3 Sets, Not For Time:
10 Glute Ham Raises
20 Weighted Sit-Ups
10 Hip and Back Extensions
20 Empty Barbell Good Mornings

    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. 

      Still Have A Question?

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