November 8, 2019 by DNRadmin

11/8/19

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The United States Coast Guard Celebrated It’s 229th Birthday on August 4th

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
200 M Row, Ski, or .3 Bike
8 Banded Pass Throughs
8 Banded Shoulder Press
8 Banded Lat Press Downs
30 Sec Handstand Hold or Plank Hold

Strength: 15 mins
Strict Press
4 Rep Max
4 Reps @ 90% 4RM
4 Reps @ 85% 4RM
Then:
Core
4 Rounds (no breaks between movements) 5 mins
20 Sec Hollow Rocks
20 Sec Bicycle Crunches
20 Sec Reverse Crunches
20 Sec Rest

Metcon: 15 mins
Coast Guard
“Jorge”
For Time:
30 V-ups
15 Hang Power Snatch 115/75
24 V-ups
12 Hang Power Snatch 115/75
18 V-ups
9 Hang Power Snatch 115/75
12 V-ups
6 Hang Power Snatch 115/75
6 V-ups
3 Hang Power Snatch 115/75

US Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, CA, an Aviation Survival Technician Chief, died on Feb. 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. Jorge’s fellow crew members also died during the crash. They were Lt. Cmdr. Dale Taylor, Petty Officer 3rd Class Andrew Knight, and Lt. Junior Grade Thomas Cameron.

CrossFit Open Friday Night Lights:
Friday Night Lights first heat starts at 5:20pm. Register for your heat on MindBodyOnline.

“Open 20.5”
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

Elite Competition Class

“Open 20.5”
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep @ 65-70%

C.
Every minute, on the minute, for 8 minutes (8 sets):
Clean & Jerk x 1 rep @ 65-70%

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 4 reps @ 70-75%

E.
In 15 minutes, accumulate 50 reps @ 80% of your 5-RM Bench Press

*Whatever your 5-RM Bench Press is, take 80% of that and try to accumulate 50 repetitions at that weight.

Performance Power Training

Friday, November 8th, 2019

Jet Fuel:

Run 400m
Deadbugs/Star fishes https://youtu.be/d8AIMOil7wM 

Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Squats/Deadlifts
2 Sets:
1 minute max reps Squat @55%
1 minute max reps Deadlift @55%
2 sets:
30 seconds max reps Squat @60%
30 seconds max reps Deadlift @60%
1 set:
15 seconds max reps Squat @65%
15 seconds max reps Deadlift @65%

GainCity:

100 Situps
Hip Circle Party
3×20
Leg ext/Leg curl

Afterburner:

3 Rounds of 1 minute stations:
DB weighted Jumps (low height. Stack #45 plates. M-3, L-2)
Walking Lunges
Row
Rest 1 minute between rounds
*Fight gone bad style
*”Box Height” should be very low. Stack plates
*scale box jump height down as far as necessary, then to jumping in place i.e. no box.

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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