November 24, 2017 by thao



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December 2nd

Traditionally, CrossFit DNR has hosted a Ugly Sweater Party to get the DNR community together for a fun, social event before the craziness of the holidays begins (or continues).

Some important things to note:

– This is a social event, meaning there will not be a workout, but there will be adult beverages. Family (including kids) and significant others are invited, too!

– The holiday party is a Potluck style party, so we will need people to bring a dish to share (meat!!!…and other things, too). Share what you’re bringing on the Facebook event.

– Ugly sweaters are a MUST!

– We White Elephant again this year. There are a few rules that we have: The gift must be under $20 and if you are bringing a gift as a couple/family, please only get a number as a couple/family. Make sure to bring the gift wrapped! Gifts will be able to be stolen twice! Once a gift is stolen two times, that gift stays where it is and can no longer be stolen. *ADULTS ONLY**

– You can bring your own favorite beer/adult beverage, but let’s keep it classy and make sure you have a designated driver!

– There will be a Facebook event set up for you to RSVP to and comment on what dish you are bringing. If you don’t have a Facebook, let Bre, Kody or Kyle know what you’re bringing.
– If you have questions, ask Bre, Kody or Kyle!

Freedom WOD Classe:

Warm Up:
2 Rounds
200 M Run
10 Single Leg Squat Jumps
8 Anchor T-2-B
6 Cleans

Clean (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

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

15 min AMRAP
12 Toes to Bar
9 Box Jumps 24/20
6 Power Snatch 115/75

Elite Competition Class

1. Deficit Handstand Pushups
7 Rounds:
1:30 Light Row Pace
2 Deficit Kipping Handstand Push-ups

Athlete chooses deficit

2. Clean and Jerk
On the Minute x 9 (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 76%
Minute 2 – 81%
Minute 3 – 86%

Rest 2:00

On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
Minute 1 – 86%
Minute 2 – 88%
Minute 3 – 90%

3. Front Squat
6 Sets of 2:
Sets 1 + 2 – 80%
Sets 3 + 4 – 85%
Sets 5 + 6 – 90%

4. Conditioning
5 Rounds:
21 Thrusters (45/35)
15/10 Calorie Assault Bike
9 Alternating Dumbbell Snatches 50/35




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