November 6, 2019 by DNRadmin

11/6/19

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The United States Army Celebrated It’s 244th Birthday on June 14th

Freedom WOD Classes

Warm Up: 6 mins
400 M Run
30 Double Unders or attempts
20 Power Cleans
Then
90 Sec / side Samson stretch

Mobility: 6 mins
90 sec /side Calf Smash
60 sec /side Lat Smash

Strength: 15 mins
Squat Clean
4 Rep Max
4 Reps @ 90% 4RM
4 Reps @ 85% 4RM

Metcon: 16 Min
Army 1775
16 Min AMRAP
17 Power Cleans 135/95
75 Double Unders or 75 Singles
200 M Plate Carry Run 45/25

Note: Remove a plate from your bar to perform the run. Then, when you get back replace that plate back on your bar.

Elite Competition Class

Conditioning
“My Fitness Pals”
3 Rounds:
75 Double-Unders
10 Dumbbell Burpee Box Step-Overs (50’s/35’s)
Box – 24″/20″

Directly into…

3 Rounds:
21/15 Calorie Row
21 Thrusters (75/55)

Kilos:
Dumbbells – 22.5’s/15’s
Thrusters – 34/25

Odd-Object Conditioning
For Time:
400m Sled Drag (bodyweight loaded)
*Must complete in :30s on, :30s off intervals.

Body Armor
A) 4 Sets:
7 Tempo Kettlebell Deadlifts
7 Barbell Bench Press

B) 4 Sets:
7 Tempo Weighted Hip Extensions

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch x 1 rep

*Sets 1-2 = @ 75% of 1-RM Snatch
*Sets 3-4 = @ 80% of 1-RM Snatch
*Sets 5-6 = @ 85% of 1-RM Snatch

B.
In 18 minutes, establish a 1-RM Overhead Squat

C.
Every 2:30, for 10 minutes (4 sets):
2″ Deficit Deadlift x 3 reps

Start at 65% of your 1-RM Deadlift and work up across the 4 sets.

D.
Every 2:30, for 7:30 (3 sets):
Step-Ups to Parallel Box x 6 reps each leg

Aim for 3 heavy working sets.

E.
Three sets of:
Glute Ham Raises x 6-8 reps
Bent Over Row x 8 reps
Rest 45 seconds

Performance Power Training

Wednesday, November 6th, 2019

Active Rest Day
2k Row
Rest 5 minutes
1k Row
Rest 3 minutes
500m Sprint

-OR-

HUMPDAY PUMPDAY!!
5 min AMRAP:
10 KB Swings
100ft Overhead carry (alternate arms)
-then
21 min EMOM
1st minute: 5 Deadlifts @2xbodyweight
2nd minute: 1 set Max Reps Pushups (scale to get at least 15)
3rd minute: Max Reps Pullups in :30
-then
Partition in any way:
100 DB Curls
100 Banded Tricep Push Downs
100 DB Shoulder Press

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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