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October 22, 2025 by DNRadmin

10/22/25

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Freedom WOD Classes

Warm Up: 8 Mins
8 Min Circuit
10 Wall Glides
10/Side External Rotation
15 Pull Aparts
15 Band Rows
5 Tempo Push Ups – 2 seconds down

Strength – 12 Mins
8 Min EMOM
1. :45 Max Rep Rope Climb OR 10-15 Pull Ups
2. :45 Max Rep Push Ups

Metcon: 16 Min Cap
Chipper For Time:
60 Wallballs 20/14
15 Dips
50 Back Squats 45/35
15 Dips
40 Burpees
15 Dips
30 Pull Ups / C2B

Functional Bodybuilding Class

Week 18
Wednesday:
Session 1:
Core Workout: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Hollow Rocks 
20 Sec Straight Leg Hip Lift
20 Sec Rest
 
With remaining time:
Steady State Effort averaging 120-130 BPM for 20 Minutes.
Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
 
Session 2: 60 Mins 
Giant Set
4 Sets
20 Reps Cable Reverse Grip Pulldowns (elbows in fixed position)
20 Reps Cable Pronated Medium Grip Pulldowns (elbows in fixed position)
20 Reps Cable Wide Grip Pulldowns
20 Reps Cable Wide Grip Trap Pulls 
Do all 4 exercises without stopping = 1 set
 
Giant Set
4 Sets
20 Reps Bent Over V-bar Lat Row
20 Reps Bent Over V-bar Lat Row w/extension at the top
20 Reps Strict Cable V-bar Row
20 Reps V-bar Trap Row
Do all 4 exercises without stopping = 1 set
 
Giant Set
3 Sets
20 V-Bar Pull Downs (lean forward during the negative/lean back during the contraction)
20 Wide Grip Pressdown 
ME Bar Row (like ring rows but with a bar)
Olympic Lifting:

Warm Up: 6 Mins
5 Inchworms
1:00 Hip & Ankle Opener
1:00 / Side Lat Stretch
10 Muscle Cleans

Clean Drills: 14 Mins
60% for all movements
2 x 6 Lift Offs
2 x 6 Hang High Pulls
3 x 4 Tempo Power Clean – slow to knees – Singles

Strength: 22 Mins
Power Clean:
3 x 3 @ 65-70%
2 x 2 @ 75-80%
3 x 1 @ 80-85%

Hockey Team

Warm Up: 6 Mins
DROMS
High Knees
Butt Kicks
Karaoke
Toe Touch
Over Unders
Single Leg Jump Squats

Warm Up: 7 Mins
3 Mins Casual Row
2 min /leg barbell smash quads

Core Workout: 5 Mins
2-3 Rounds
20 MB Wall Sit Up/Leg Lifts
20 Wall Bridge Marchers
20 WB Wall Sit Ups
20 MB Wall Starfish Crunches

Metcon (13 Mins) 
In Teams of Two Complete
13 Min AMRAP
5 Cal Row/Bike
5 Wall Balls
5 Burpees Box Jump Overs

Complete a full round then rest while your partner does the same, keep alternating until 14 mins expires. Only one person can work at a time.

    EXPERIENCE CROSSFIT DNR

    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

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    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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