October 23, 2017 by thao

10/24/17

Share

Freedom WOD Classes

Warm Up: 5 mins
200 m Row
3 Rounds
5 MB Cleans
8 Double Unders
200 m Row

Mobility: 5-8 min
Hips, Quads, Calf

Strength: 10 min
10 Min EMOM
Odd: 8-10 HSPU
Even: 8-10 Pull Ups

Metcon: 18 min cap
“Night of the Living Deadlift”
10 Deadlift 225/155 (Scaled 155/105)
8 Box Jumps 24/20
9 Deadlift
8 Box Jumps
8 Deadlift
8 Box Jumps
7 Deadlift
8 Box Jumps
6 Deadlift
8 Box Jumps
5 Deadlift
8 Box Jumps
4 Deadlift
8 Box Jumps
3 Deadlift
8 Box Jumps
2 Deadlift
8 Box Jumps
1 Deadlift
8 Box Jumps

Elite Competition Class

1)Handstand Push-up Test – 3 Mins after proper warm up
Max Strict Handstand Push-ups

2)Conditioning – 18 Min Cap
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (135/95)

3)Row Conditioning – 14 Mins
On the minute x 6: 40 seconds on / 20 off
Rest 1:00
On the minute x 4: 40 seconds on / 20 off
Rest 1:00
On the minute x 2: 40 seconds on / 20 off
*Monitor set to Calories

4)Midline – 13 Mins – partner up and alternate as needed
For Quality:
21-18-15-12-9
Weighted Med-ball GHD Sit-Ups (14/10)
Weighted Hip Extensions (25/15)

    ONE WEEK FREE TRIAL

    [honeypot level]

    CONTACT

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

    (970) 213-3974

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

    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!

      [honeypot level]