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October 31, 2016 by thao

11/1/16

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Happy Halloween Birthday to Coach Luke!

Freedom WOD Classes

Warm Up:
3 Rounds (not for time but you only have 15 mins to complete)
12 Dragon Flags   https://www.youtube.com/watch?v=-figIPF8H_w
12 Hip Extenstions

Movement of the Week:
Accumulate 2 mins Each Leg Every Day
Partner Calf Crush

Strength:
“C4 Week”
10 Min EMOM
6 Hand Stand Push Ups

Metcon:
Tabata
Sit Ups
Double Unders
Push Ups
Box Jumps 30/24

Elite Competition Class

1. Conditioning
“Bouncy House”
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9 Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Cal Row
Rest 4:00

AMRAP 4:
2 Rounds:
12 Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6 Jerks (135/95#)
Time remaining: Max Cal Row
Rest 4:00

AMRAP 4
1 Round:
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks (155/105#)
Time remaining: Max Cal Row

2.  Gymnastics Conditioning
Ninjas:  EMOMx7: 12 unbroken HSPU
Advanced:  EMOMx7:  9 unbroken HSPU
Intermediate:  EMOMx7: 6 unbroken HSPU
Beginner:  EMOMx7: 3 unbroken HSPU
*Complete as many reps as possible with Strict HSPU before switching over to kipping without coming off the wall

    EXPERIENCE CROSSFIT DNR

    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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