November 13, 2017 by thao

11/14/17

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Happy 35th Birthday Craig 

Freedom WOD Classes

Warm Up: 5 mins
200 M Run
10 Kip Swings
10 Thrusters unloaded bar
200 M Run

Mobility: 
3 mins per leg KB Quad Smash https://www.youtube.com/watch?v=5YTiBam5mAs

Strength: 10 min
6 Min EMOM
8-10 Burpees with the remaining time in the min Max T-2-B

Metcon: 
82 Thrusters 95/65
Every min on the min perform 3 Burpee Box Jump Overs 24/20

Elite Competition Class

Strict Handstand Push-ups
2 Rounds:
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups
*Rest as little as needed between unbroken sets and rest 2:00 between rounds.

Run Conditioning
On the Minute x 12
200 Meter Run
Slowest 200m is your score

Conditioning
AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

Midline
3 Rounds For Quality:
21 Russian Swings 70/53
15 Med-ball GHD Sit-Ups (20/14)
9 Glute Ham Raises

    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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