October 19, 2015 by thao


Annual Frankenstein Halloween Bench Mark WOD aka "Fran" CrossFit DNR Fort Collins CO



Halloween T-Shirt/Tank Pre-Sale starts Monday 10/19/15. Limited stock available, sizes available in Men’s T-shirts (M,L,XL,XXL), Women’s T-shirts (M,L,XL), and Women’s Tanks (S,M,L)… $15.00 per shirt and you can also buy any of the other shirts in stock for an extra $10.00. That is two shirts for $25.00 + tax!

Freedom WOD Classes

Warm Up:
Plate Warm up.

Snatch Pulls
90% x 5
100% x 3
110% x 1

10 min EMOM On the 2 minute
1 Power Snatch + 1 Squat Snatch + 1 OHS

Complete every 90 seconds:
5 Ground to Overhead 115/75
6 Box Jumps 30/24
7 V-ups
Every 90 seconds, complete all of the above exercises. Continue until you have completed 8 Rounds with in the given 90 seconds.

Elite Competition Class

1. Conditioning
For Time:
20 Thrusters, 95/65
20 Sumo Deadlift High Pulls, 95/65
20 Jerks, 95/65
20 OHS, 95/65
20 Front Squats, 95/65
Every Minute, on the minute complete 5 Burpees, starting at the 60 second mark.

2. Snatch
1 heavy Snatch, not above 90%
2×2 Snatch Push Press at 1RM Snatch weight
3×3 Snatch Pull at 110% of 1RM Snatch

3. Gymnastic Pull Conditioning
21-18-15-12-9-6-3 unbroken C2B Pull ups for time – if you come off the bar before completing the prescribed reps, redo that set.



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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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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