November 25, 2019 by DNRadmin



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
2 Rounds
5 Spealer Rolls
3 Three Position Snatch complex  (sq snatch + low hang sq snatch + high hang sq snatch)
15 Banded Pass Throughs
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.

“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)

Dumbbell: 36.5/25
Sandbag: 68/45.5

Brother Bros Barbell Club 

Monday (Session One)
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.

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

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

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



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