October 28, 2020 by DNRadmin


Slimmer Halloween WOD Getting ready for Halloween 2020 CrossFit DNR Fort Collins CO


Freedom WOD Classes

Warm Up: 4 mins
Treat this as a warm up
To the “Ghostbusters” theme song
Every time you hear the word Ghostbusters you must perform:
2 burpees

Mobility: Done After Core Strength
5 Mins to mobilize the hips and abs

Strength: 12 Mins
Tabata 45/15 (3 rounds = 12 min)
Star Fish Crunch
Black Widow Knee Slides aka Mountain Climber with a lift
Seated Corkscrew
Dragon Flag or Anchor Point T-2-B

Home WOD: 20 Min Cap
20 Min AMRAP
5 Anchor Point T-2-B (use a KB to anchor off of)
10 Floor Press 135/95 (scaled 95/65)
15 Double Unders or 30 singles

Metcon: 20 mins 
20 Min AMRAP
5 Anchor Point T-2-B (use a KB to anchor off of)
10 Floor Press 135/95 (scaled 95/65)
15 Double Unders or 30 singles

Elite Competition Class


Brother Bro’s Barbell Club

Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)
5 Rounds: 8 Air Squats + 6 Lunges + 4 Burpees + 2 Pull-Ups

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Snatch Balances
5 Power Snatch

*Every new line means take a short break before moving to the next movements

Every 2 minutes, for 10 minutes (5 sets):
(Power Snatch + Overhead Squat + Hang Snatch) x 1 rep @ 65-70% of 1-RM Snatch

Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 3 reps @ 75% of 3-RM weight

In 17 minutes, establish a 1-RM Deadlift

Every 3 minutes, for 6 minutes (2 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

Three sets of:
Glute Ham Raises x 6-8 reps
Dips x 30 seconds
Rest as needed

Performance Power Training

Wednesday,OCT 28th, 2020
Active Rest Day
Row 5k moderate pace, no faster than 20 mins


Humpday Pumpday
In order, complete:
50 Sandbag Squats
20 Bench Press @bodyweight
50 Sandbag Ground 2 over shoulder
20 Bench Press @bodyweight
*Every 3 minutes perform 10 Calorie Assault Bike until finished*
**Sub D-ball for sandbags, or Sub BB Zercher squats for Sandbag Squats, and Powerclean for ground 2 over shoulder, or Tire flips for ground to over shoulder**


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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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