November 25, 2019 by DNRadmin

11/25/19

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CF DNR Hooligans had a great turn out for this years Turkey Challenge. Thank you to everyone that was able to come down and cheer on those that competed! And a job well done to everyone that did compete, everyone did amazing!!

  • Cassandra Ungerman: 3rd Place Female RX
  • Samantha Rosenberry: 3rd Place Female Open
  • Aleks Nehajenko: 4th Place Male RX (miss podium by 7 points)
  • Shivaun Mcartor: 5th Place Female 40+
  • Kyle Martinez: 3rd Place Male Open
  • Tyler Jordan: 4th Place Male Open
  • Kyle Knapp: 9th Place Male Open
  • Nathan Trujillo: 11th Place Male Open
  • Kody Knapp: 12th Place Male Open
  • Logan Sawano: 13th Place Male Open
  • Chris Colon: 14th Place Male Open
  • Tommy Brewer: 15th Place Male Open
  • Micky Muterspaugh: 16th Place Male Open
  • Cory Parker: Did great on Saturday but could not compete on Sunday due to work.

Freedom WOD Classes

Warm Up:
200m Row
Then
2 Rounds
5 Spealer Rolls
3 Three Position Snatch complex  (sq snatch + low hang sq snatch + high hang sq snatch)
15 Banded Pass Throughs
Then
60 sec /side Samson Stretch

Strength: 8 Min
8 Min EMOM
3 position Squat Snatch
Start from the ground, then hang position, then high hang position.

Perform one complex every min on the min. Build to a moderately heavy complex.

Metcon:  25 Min Cap
Partner Wod
2 Rounds
2000m Row
30 Burpee Box Jumps
20 Power Snatch 115/75

Only one partner works at a time. Split reps equally.

Elite Competition Class

Silverback Primer
3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side)
:20 Second Hollow Hold
200′ Single Kettlebell Farmers Carry (change at 100′)
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

Back Squat
Build to Heavy Set of 5

This will be our percentage point for our following squat waves, starting next week.

Body Armor
3 Giant Sets:
14 Front Rack Step Back Lunges
21 Glute Bridges
Rest 3 Minutes Between Sets.

Conditioning
“Taco Bell”
Part 1 (On the 0:00):
3 Rounds:
100 Double Unders
10 Dumbbell Squat Snatches (80/55)

Part 2 (On the 10:00):
900 Meter Ski Erg
9 Ring Muscle-ups
700 Meter Ski Erg
7 Ring Muscle-ups
500 Meter Ski Erg
5 Ring Muscle-ups
Directly Into…
21 Sandbag Cleans (150/100)

Kilos:
Dumbbell: 36.5/25
Sandbag: 68/45.5

Brother Bros Barbell Club 

Monday (Session One)
A.
Every 75 seconds, for 6:15 (5 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Lift-Off + Snatch

*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Snatch

(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. That is 1 rep of the complex.)

At the 10 minute mark…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch

C.
In 17 minutes, establish a 10 Rep Max Back Squat

Rest 3 minutes, then perform:

Two sets of:
Back Squat x 12 reps @ 80-85% of today’s 10 Rep Max
Rest 3 minutes between sets

D.
Three sets of:
Chinups x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 30-45 seconds

Performance Power Training

 

ONE WEEK FREE TRIAL

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. 

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