December 11, 2017 by thao

12/12/17

Share

It’s here! Our annual 12 Days of Christmas WOD! Don’t be shy this only comes around once a year, we hope to see all of you join in on today’s fun!

Freedom WOD Classes

Warm Up:
3 Rounds
10 Hallow Body Kipping Swings
3 Bear Complex reps with unloaded bar

Metcon: 45 min Cap
This is performed just like the song!
“12 Days of Christmas”
1 Bear Complex 95/65
2 Snatches 95/65
3 Strict Press 95/65
4 Burpees
5 Front Squats 95/65
6 Pull-ups
7 Hang Cleans 95/65
8 Hand Release Push-ups
9 Back Squats 95/65
10 Lat. Bar Jumps
11. V-ups
12 O.H. Squats 95/65

Example:
1 bear complex
2 Snatches, 1 bear complex
3 Strict Press, 2 Snatches, 1 bear complex
4 Burpees, 3 Strict Press, 2 Snatches, 1 bear complex

and so on..

Elite Competition Class

1. Running 
2 Rounds:
500m Run
Rest 1:00
400m Run
Rest :50
300m Run
Rest :40
200m Run
Rest :30
100m Run
Rest 3:00 between rounds

2. Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

3. Conditioning
5 Rounds, On the 4:00
15 Toes to Bar
15 Deadlifts (225/155)
15/12 Calorie Assault Bike

4. Midline
5:00 Sand Bag Hold (120/80)
Every break: 20 GHD Sit-Ups

    ONE WEEK FREE TRIAL

    [honeypot level]

    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!

      [honeypot level]