October 22, 2020 by DNRadmin


The Fort Is On Fire. CrossFit DNR Fort Collins Co


Make good choices! The WOD was originally designed with running. However if the air quality is not quality then don’t choose to run.

Freedom WOD Classes

Warm Up: 5 Mins
Box Step Ups w/KB

Perform mobility between strength sets

Strength: 15-18 Mins
Deadlifts **90%  + 20 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Home WOD: 15 Min 
4 Rounds for Time
400M Run, 500M Row, 1000M Bike or 500M Ski Erg
10 Sumo Deadlifts (Bodyweight) or 65-70% of 1RM DL
21 Box Jumps 24/20

Can sub 2 mins of Double Unders or Single Under for the run, row, bike if the air quality is to bad and you don’t have a machine.

Metcon: 15 Min
4 Rounds for Time
400M Run, 500M Row, 1000M Bike or 500M Ski Erg
10 Sumo Deadlifts (Bodyweight) or 65-70% of 1RM DL
21 Box Jumps 24/20

Elite Competition Class

Gymnastics Conditioning
1 Pausing Strict HSPU
1 Strict HSPU
1 Kipping HSPU
10 Alternating Pistols
2 Pausing Strict HSPU
2 Strict HSPU
2 Kipping HSPU
10 Alternating Pistols
3 Pausing Strict HSPU
3 Strict HSPU
3 Kipping HSPU
10 Alternating Pistols

Add 1 rep to each HSPU movement until time cap. Pistols stay fixed at 10

Pausing Front Squat Complex
5 sets
1 Pausing front squat 3 sec in bottom
1 Front Squat
set 1: 60%
set 2: 63%
set 3: 66%
set 4: 69%
set 5: 72%

Pausing Pus hPress Complex
5 sets
1 Pausing Push Press 3 sec in dip
1 Push Press
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 60 -65%
Set 5: 60-70%

Squat Clean Thruster
on the Min x 10
1 Squat Clean Thruster
Set 1: 60%
Set 2-10: build to a heavy single for the day

Down To Earth
7 Rounds
200 M Run
7 Thrusters
7 Bar Facing Burpees

Performance Power Training

Thursday, OCT 22nd, 2020
Pre-Flight: Bench, rows, db bench, and an interesting afterburner with unilateral pulling and stability work with bear crawls

Jet Fuel:
2 mins Bike
10 band pull aparts
10 pushups
10m crab walk
10 bear crawl
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Bench Press
Max 8
2×8 @90%

-Upright Rows AHAP
-Incline DB Bench Press
-Hammer Curls/Tricep Kickbacks

5 Single arm Ring Row
(alternate arms each round)
Bear Crawl
**One full tabata of ring rows first, then all bear crawls**
**No Rest between tabatas. Move straight into bear crawls**


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    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. 

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