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November 12, 2025 by DNRadmin

11/12/25

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Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
10 Wall Glides
10/Side External Rotation
15 Pull Aparts
5 Tempo Push Ups – 2 seconds down
10 Good Mornings
5 Inchworms

Strength – 12 Mins
8 Min EMOM
1. :45 Max Rep Ring MU OR 10-15 C2B Pull Ups
2. :45 Max Rep Push Ups
*Bar M.U is acceptable but if you can do Rings, start there.

Metcon: 15 Mins
15 Min EMOM
Min 1: 5 Deadlifts 275/190
Min 2: 5 Bench Press 205/145
Min 3: 5 Weighted Strict Pull Ups Or your hardest version of Pull Ups

Functional Bodybuilding Class

Week 18
Wednesday:
Session 1:
Core Workout: 5 Mins
4 Rounds
20 Sec Reverse Crunch
20 Sec Hollow Rocks 
20 Sec Straight Leg Hip Lift
20 Sec Rest
 
With remaining time:
Steady State Effort averaging 120-130 BPM for 20 Minutes.
Choose from…
1) Weighted Vest Uphill Walk
2) Bike x Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x Minutes, then w/ remaining 10 minutes perform 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x Minutes, then in remaining 5 minutes 20 Air Squats/ 10 Push-Ups
 
Session 2: 60 Mins 
Giant Set
4 Sets
20 Reps Cable Reverse Grip Pulldowns (elbows in fixed position)
20 Reps Cable Pronated Medium Grip Pulldowns (elbows in fixed position)
20 Reps Cable Wide Grip Pulldowns
20 Reps Cable Wide Grip Trap Pulls 
Do all 4 exercises without stopping = 1 set
 
Giant Set
4 Sets
20 Reps Bent Over V-bar Lat Row
20 Reps Bent Over V-bar Lat Row w/extension at the top
20 Reps Strict Cable V-bar Row
20 Reps V-bar Trap Row
Do all 4 exercises without stopping = 1 set
 
Giant Set
3 Sets
20 V-Bar Pull Downs (lean forward during the negative/lean back during the contraction)
20 Wide Grip Pressdown 
ME Bar Row (like ring rows but with a bar)
Olympic Lifting:

Warm Up: 8 Mins
10/Side Front & Lateral Kicks
10 PVC Back Squats
10 PVC OH Squats
5 PVC Pressing Snatch Balance
10 PVC Sotts Press
2:00 T-Spine Roll

Snatch Drills: 20 Mins
3 x 6-8 Pressing Snatch Balance – light weight – 8 Mins
12 Mins:
5 Hang Squat Snatch Under Partner PVC
*Alternate with your partner for 12 minutes. Increase weight up to 50%

Strength: 20 Mins
4 x 5 Hang Squat Snatch – 2 sec pause in catch
4 x 5 Back Sq – 2 sec pause in bottom
**No prescribed weight. Build as desired

Hockey Team

Warm Up: 4 Mins
4 Round Tabata :20/:10 Air Squats
2 Roun

Strength: 15 Mins
4 x Superset:
8 Back Squat *Increase weight each round
6 / Side Goblet Lateral Lunge
*2:00 Rest between sets

Metcon: 15 Mins
15 Min AMRAP:
12 Plate Burpees
24 Alternating OH Plate Lunges
500 M Row / .6 Mile Bike

Crew Team

Warm Up: 6 Mins
2:00 Shuttle Runs N-S-N
Down + Back
Heel Walks
Toe Walks
Samson Stretch

Agility & Plyos: 18 Mins
8 Min Circuit:
1 Ladder + 5 PVC Over Box Jumps
2:00 Rest
8 Min Circuit:
5-10-5 Cone Drill – Video
8 Cone Snake Drill – Video
*Have 5-10-5 going N-S-N at one end of the gym and 8 snake cone drill going W-E-W. Shorten cone distance to fit both drills
**Ladder drill Video Options
2 Feet In
Double Lateral Hops
Straddle Hops
Lateral In & Out
Heisman

Metcon: 12 Mins
12 Min EMOM
Min 1: 4/Side DB Snatch + 20 Jump Ropes
Min 2: 10-15 Ball Slams
 

    EXPERIENCE CROSSFIT DNR

    CONTACT

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

    (970) 213-3974

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

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    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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