November 19, 2017 by thao



We Are Strong! We Are One! We are a product of our hard work and dedication to a common cause to be fit, not just fit but CrossFit! No one any where in the world can say they have what we do, no one. Put a boulder in front of us and we will crush it, if there is a valley we’ll jump it, and climb any mountain that rises in our path. We are not a fish in the vast sea but rather whales in a single tear drop. We will Rage, Rage Against the Dying of the Light and DO NOT GO GENTLE INTO THAT GOODNIGHT. We are Team CrossFit DNR!!

Congrats to all of our CFDNR athletes that competed this weekend at the 2017 MBS Turkey Challenge! We are so proud of all of you. A big thank you to everyone that came out to support them as they battled through the onslaught of wods this weekend. We had the loudest and proudest cheering section out of all the gyms there.

Freedom WOD Classe:

Warm Up:
250 Row
10 Wall Balls
10 Hang Power Snatches

Snatch (this is ran as a group with the coaching leading the count)
3×3 at 75% With a 2 sec pause at the top of the “Lift off” or right above the knees

Back Squat (Mobility between sets)
3×3 at 75% With a 3 sec pause in the bottom position of each rep

3 min AMRAP

400 m run
20 Pull ups
30 KB swings 53/35
rest 2 min
5 min AMRAP
400 m run
20 Pull ups
30 KB swings 53/35
rest 2 min
7 min AMRAP
400 m run
20 Pull ups
30 KB swings 53/35

Elite Competition Class

1. Snatch Balance
On the Minute x 7:
2 Snatch Balances

Start @ 50% of 1RM Snatch

2. Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 1 Rep @ 81%
Minute 2 – 1 Rep @ 86%
Minute 3 – 1 Rep @ 91%
Minute 4 – Rest


3. Back Squat
2 Rounds:
5 Reps @ 82%
3 Reps @ 86%
1 Rep @ 90%

Rest 2:00 between each set of squats

4. Ring Muscle-Ups
2 Rounds:
50% of Max Unbroken Muscle-Ups
40% of Max Unbroken Muscle-Ups
30% of Max Unbroken Muscle-Ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

5. Conditioning
For Time:
Calorie Row
Power Snatch (115/80)

directly into…

Calorie Bike
Clean and Jerks (115/80)


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