December 12, 2023 by DNRadmin


CrossFit DNR 12 Days of Christmas WOD Best Gym In Fort Collins Best Gym NoCo Style Magazine Best athletes best coaches best programming Best community


One of the most anticipated workouts of the year is here!

Freedom WOD Classes

Warm Up: 5 Mins
Quick Review of Bear Complexes and WOD Breakdown

Metcon: 35 Min Cap
This is performed just like the song!
“12 Days of Christmas” For Time:
1 Bear Complex 95/65 – see example below
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

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..

Functional Bodybuilding Class

Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins 
-Bus Drivers
2 sets x 100 Reps
Rest pause to 100 reps  (pick a weight you can get around 30 reps on the initial attempt)
-Seated DB Side Lateral Raises
2 Sets
20 Partials at the top + 20 Full Reps + 20 Partials at the bottom + 60 Sec Hold
-Eye Level Cable Face Pulls
2 Sets x 20 Reps
-High Rear Delt Cable McDonald Flys
2 Sets x 20 Reps
-High/Low 45 Degree Angle Down Rear Cable Flys
2 Sets x 20 Reps
-Smith Machine Seated Shoulder Press REST PAUSE
2-3 Sets 20 Reps
-Straight Bar Cable Front Raise Drop Sets
2-3 Sets x 10 reps /drop set w/4 sec negative
-Super Set
2-3 Sets x 20 Reps
Seated Cable Rear Delt Flys
Seated DB Side Lateral Raises


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    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?

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