The most wonderful time of year is here, snow and all, CrossFit DNR has teamed up with Rocky Mountain Kids a non-profit organization dedicated to helping abused and neglected youth. The Christmas tree is up and on it are paper ornaments with kids names and a small wish list on them. You can help make their holiday season a little bit brighter by choosing a gift on their list to get them for the holiday season (you can choose to purchase any number of  items on the list, simply cross the item(s) off their list once you have left it/them under the tree). Let’s show these kids what an amazing holiday season looks like! 🎄❄️

Freedom WOD Classes

Warm Up:
2 rounds
5 Burpees
10 Back squats
5 Hang Snatch

Strength:
Snatch (this is ran as a group with the coaching leading the count)
3×5 at 60% With a 3 sec pause at the top of the “Lift off” or right above the knees

Back Squat (Mobility between sets)
3×5 at 60% With a 7 sec pause in the bottom position of each rep

Metcon:

TBA! There is a special wod to welcome everyone back!

Every minute on the minute do the number of burpees indicated in the minute.

Example, in min 1 do 20 burpees min 2 do 7 burpees and so on. If  you complete the number of burpees in less than 60 sec you get to rest until the min laps. If you do not complete the number of burpees required for that min then there will be a penalty. Penalties will be done at the end of the 20 mins.
Each burpee missed = 1 Cal row

1)  20 burpees
2)  7
3)  13
4)  10
5)  1
6)  19
7)  4
8)  16
9)  8
10) 12
11) 3
12) 17
13) 5
14) 15
15) 11
16) 9
17) 18
18) 2
19) 14
20) 6

Elite Competition Class

1. Pause Overheat Squat + Snatch Balance
5 x 1

Build to a moderate single.

2. Squat Snatch Complex
On the 1:30 x 7
Hang Squat Snatch + Squat Snatch

Drop between repetitions. Building in weight.

3. Back Squat
2 Rounds:
3 Reps @ 84%
2 Reps @ 88%
1 Rep @ 92%

Rest 2:00 between each set of squats.

4. Ring Muscle-Ups
3 Rounds:
20% of Max Unbroken Muscle-Ups
30% of Max Unbroken Muscle-Ups
40% of Max Unbroken Muscle-Ups

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

5. Conditioning
Ascending Ladder for 7 Minutes:
3 Thrusters (115/80), 3 Burpee Box Jump Overs (24/20)
6 Thrusters (115/80), 6 Burpee Box Jump Overs (24/20)
9 Thrusters (115/80), 9 Burpee Box Jump Overs (24/20)