November 25, 2022 by DNRadmin

11/25/22

Swole Santa WOD CrossFit DNR Fort Collins CO

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We hope you all had an amazing Thanksgiving and spent time with your loved ones! Today we’re just going to move some weight. Have fun with it and get ready for Monday’s real welcome back! We’ll also have the Christmas tree up after the weekend.

Freedom WOD Classes

Warm Up: 8 Mins
4:00 Row or Bike
1:30 Hip & Ankle Opener
1:00 / Side LAX Roll Chest

Metcon: 25 Min Cap
In Teams of 2: 1 person works at a time. Split reps as desired
Bench Press a combined weight of 15,000 / 10,500 lbs
Then
Back Squat a combined weight of 20,000 / 14,000 lbs
*Each team picks their own weight for each movement and perform the amount of reps to complete to total weight.

Ex: #105 Bench Press -> 10,500 / #105 = 100 Reps as a team or 50 reps per person
#135 Back Squat -> 20,000 / #135 = 149 Reps or 74.5 per person

Functional Bodybuilding Class

Chest and Biceps 

5×5 build to your heaviest set of 5
Bench Press

Giant Set
2 Sets
8 Wiper Push Ups
20 Cable Straight Bar Curl
8-12 DB Alt Bench Press (increasing weight each set)

Giant Set
2 Sets
8-12 Alt Incline DB Bench Press (increasing weight each set)
8-12 Incline DB Crush Press (increasing weight each set)
Wide Grip Push Up
Standard Push Up w/Arch to mimic Decline (hand behind shoulder)

Super Set
2 sets (increasing weight each set)
8-12 DB Decline Barrel Press w/ “Slow Negative + 5 Count Hold At Bottom”
20 EZ Bar Close Grip Bent Over Curls “Slow Negative + 5 Count Hold At Active Top”

Super Set
2×20
Reverse Grip Cable
Close Grip Cable
Wide Grip Cable
Wide Grip Cable Drags

    ONE WEEK FREE TRIAL

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    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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