Annual Holiday Part!
When: Saturday 12/14/24
Where: CrossFit DNR
When: 5:00pm – 8:00pm
Traditionally, CrossFit DNR has hosted an Ugly Sweater Party to get the DNR community together for a fun, social event before the craziness of the holiday’s begin.
Some important things to note:
– This is a social event, meaning there will not be a workout. Family (including kids) and significant others are invited, too!
– The holiday party is a Potluck style party, so we will need people to bring a dish to share.
– Ugly sweaters are a MUST!
– We will be having some White Elephant fun again this year. There are a few rules that we have: The gift must be under $30 and if you are bringing a gift as a couple/family, please only get a number as a couple/family. Make sure to bring the gift wrapped! Gifts will be able to be stolen twice! Once a gift is stolen two times, that gift stays where it is and can no longer be stolen.
***Gifts must be marked as 18+ or 21+***
– You can bring your own favorite adult beverage, but let’s keep it classy
Happy Holidays Hooligans!
Freedom WOD Classes
Warm Up: 8 mins
2 min warm up DU
Then
5 Inchworms
10 BB RDL
15 Banded Y
15 banded T
10 Strict Press
Strength:
2-3 Mins to warm up to working weight
3×5 Push Jerk in Split at 70, 75 & 80% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.
8 mins
3×3 at 70, 75 & 80%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep
Metcon: 10 mins Cap
21-15-9
Deadlift 155/110 Scaled 115/75
Shoulder to Overhead
*Complete 50 DU after
each round
Functional Bodybuilding Class
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding
2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)
3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)
5)Single Leg Hip Press 4×8-12
6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps
7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges
Olympic Lifting
Warm Up: 8 Mins
Coach Lead
Technique: 15 Mins
3 x 5 Tall Snatch – Light Weight
3 x 5 High Hang Squat Snatch – Moderate
3 x 5 Hang Squat Snatch – 75-80%
Strength: 20 Mins
4 sets of 2 unbroken complexes:
1 Complex = 1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch + 1 OH Squat w/ 2 sec pause in bottom
*Build in weight each round
Dive Team
Warm Up 8 Mins
Bring Sally Up Squats
Strength: 8 mins
3 Rounds
12-15 Cyclist Squats
12-15 Double KB Sumo Deadlifts
Down/Back Walking Lunges
30 seconds rest
Metcon: 10 mins
10 Min Ascending Ladder
2 KB DL
2 KB Russian Swing
2 KB Box Step Ups
4 KB DL
4 KB Russian Swing
4 KB Box Step Ups
6 KB DL
6 KB Russian Swing
6 KB Box Step Ups
8 ……….
