October 6, 2016 by thao

10/7/16

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TEAM WOD FRIDAY!

Freedom WOD Classes

Warm Up:
Junk Yard Dog”

Movement of the Week:
Accumulate 5 mins Every Day
Middle Splits / Pancake

Strength:
“B3 Week”
Clean
1 x 5 @ 75% + 5lbs
2 x 3 @ 85% + 5lbs
3 x 1 @ 95% + 5lbs

Metcon:
In Team Of 3
20 Min AMRAP Ladder

2 Cal Row
1 Bench Press 135/95
1 Curtis Ps 95/55  https://www.google.com/#q=curtis+ps

4 Cal Row
2 Bench Press 135/95
2 Curtis Ps 95/55

6 Cal Row
3 Bench Press 135/95
3 Curtis Ps 95/55

8 Cal Row
4 Bench Press 135/9
4 Curtis Ps 95/55

10 Cal Row
5 Bench Press 135/95
5 Curtis Ps 95/55

12 Cal Row
6 Bench Press 135/95
6 Curtis Ps 95/55

14 Cal Row
7 Bench Press 135/95
7 Curtis Ps 95/55

https://www.google.com/#q=curtis+ps

Athlete A will start at the Rowing station.  Athlete B will start at the Bench Press station.  Athlete C will begin at the Curits P station.  3,2,1 go…each athlete must complete 1 reps or 2 Cal row of that particular movement.  Once they have all completed 1 reps they each rotate one station where they begin to perform 1 reps or 2 Cal row of that movement.  After they’ve done 1 reps or 2 Cal row they rotate one more time and perform 1 reps or 2 Cal row at the 3rd station.  At this point they are back where they began.  This is the start of round 2 reps or 4 Cal row.  They will repeat the process until Time runs out.

 

Elite Competition Class

1.  Conditioning
“Heather’s 40!”
Teams of 2, AMRAP 25:
9 Rope Climbs, 40 Clean and Jerks
30 HSPU, 40 Power Snatches
76 DU, 40 Overhead Squats

1st round every barbell is 95/65
2nd round every barbell is 115/80
3rd round every barbell is 135/95
4th round every barbell is 155/105

2.  Skill Conditioning
150 Double unders, rest 1 minute
100 Double unders, rest :30
50 Double unders

    ONE WEEK FREE TRIAL

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    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?

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