October 7, 2020 by DNRadmin


Nate T winning Best Costume and a lululemon gift card CrossFit DNR Fort Collins Co


The 7th (10th if you include the garage gym days) Annual Halloween WOD Is Set For October 31st.
The Event Is From 10 – 12pm
With The Announcement Of Best Costume Happening At 12:00pm
And Kids Trick-or-Treating From 12-1:00pm

See the CrossFit DNR Facebook Event Page For Details And RSVP

7th Annual Halloween WOD FB Event Page

Freedom WOD Classes

Warm Up: 10 Mins
3 Rounds
5 Burpee Broad Jump
10 Strict Knee Raises
20 Sec Hollow Hold

Mobility: 6 Mins
3 Mins /Side Barbell Quad Smash (inside, top, outside)

Strength: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Heel Taps
20 Sec Hollow Rocks
20 Sec Rest

Home WOD: 20 Min Cap
4 Rounds
50 Sit Ups or 25 GHD Sit Ups
25 Burpees
12 T-2-B or Anchor Point t-2-b

Metcon: 20 Min Cap
4 Rounds
50 Sit Ups or 25 GHD Sit Ups
25 Burpees
12 T-2-B

Elite Competition Class

Round 1:
12 Power Cleans 95/65
4 Burpee Box Jump Overs 24/20

Round 2:
8 Power Cleans 115/85
4 BBJO 24/20

Round 3:
4 Power Cleans 135/95

Endurance Recovery
1.5k Row
50 GHD Sit Up
1.5k Ski Erg

Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Overhead Squat

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

Every 2 minutes, for 10 minutes (5 sets):
Clean + 2 Jerks x 1 rep @ 75-80% of 1-RM Clean & Jerk

In 14 minutes, establish a 3-RM Overhead Squat

Every 3:30, for 10:30 (3 sets):
Snatch Deadlift x 10 reps

Start at 70% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.

Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg

Aim for 3 heavy working sets.

Three sets of:
Romanian Deadlift x 10 reps
Single-Arm DB Row x 10 reps Each Arm
Rest as needed

(Goal weight should be 65-75% of 1-RM Clean for RDL)

Performance Power Training


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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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