December 13, 2019 by DNRadmin

12/13/19

christmas tree donations CrossFit DNR Fort Collins CO

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The last day to donate gifts for the Rocky Mountain Kids wishlists is this Sunday. Please bring in any gifts to classes today or to open gym tomorrow, or you can coordinate with Kody and Kyle to drop off gifts during off hours. Thank you and happy holidays!

Freedom WOD Classes

Warm Up: 7 Mins
2:00 Hip & Ankle Opener
20 Back Squats
10 Kip Swings
20 Strict Press
200 M Row / .3 Bike

Strength: 12 mins
2:00 M.E Back Squat (135/95 or 50% 1RM)

Core:
3:00 M.E Sit Ups

Mobility: 10 Mins
Smash Quads and Hip Flexors 3 Min / Side
Banded Samson Stretch 1:30 / Side

Metcon: 12 Mins
12 Min AMRAP
30 Single Arm DB Hang C&J (50/35) – 15 / side
30 T2B
30 DB Goblet Lunges (50/35)

Elite Competition Class

Aerobic Intervals
EMOM x 15 (3 Rounds):
Minute 1: 12/9 Calorie Assault Bike
Minute 2: 15/12 Calorie Assault Bike
Minute 3: 20/15 Calorie Assault Bike
Minutes 4-5: Rest

Gymnastic Conditioning
5 Rounds Not For Time:
2 Legless Rope Climbs
4 Paralette Handstand Push-ups
16 Alternating Pistols

Silverback Primer
3 Rounds:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Week 2 of 2 here, aiming to increase from last week. 

Conditioning
“Stair Master”
30-20-10:
Row Calories
50′ Dumbbell Walking Lunge (One Arm Extended)
… Directly Into:
5 Devil Presses (50’s/35’s)
10 Wallballs (30/20)
10 Devil Presses (50’s/35’s)
20 Wallballs (30/20)
15 Devil Presses (50’s/35’s)
30 Wallballs (30/20)

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split x 5 reps

Build over the course of the 4 sets.

B.
Every 3 minutes, for 15 minutes (5 sets):
Clean + Front Squat + Jerk

*Sets 1-2 = 2 reps @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = 2 reps @ 85% of 1-RM Clean & Jerk
*Set 5 = 1 rep @ 85-90% of 1-RM Clean & Jerk

90% is very aggressive for this complex. Only try it if you made all of the 85% reps.

(Do a Clean + Front Squat + Jerk. Drop the bar. Then, do a Clean + Front Squat + Jerk)

C.
Every 4 minutes, for 16 minutes (4 sets):
Back Squat x 8 reps @ 88-93% of your 8-RM Back Squat weight

Start the first 2 sets at 88%. If you’re confident you can do the last sets at 93%, go up. If not, stay at 88% for the last 2 sets.

*If you don’t know your 8-RM Back Squat, establish that today instead of doing these sets

D.
Three sets of:
Push Press x 8 reps
V-Ups x 40 seconds
Bicep Curls x 12 reps
Rest 60 seconds

Build in weight as you go for the Push Press.

Performance Power Training

Friday, December 13th, 2019
Brief: Volume Squats and deadlifts today for wht/blu. Then some classic sprint work. Take time to get their legs prepped for running. 

Jet Fuel: Partners:
3x
Run 100m
Partner not running, pole squat.
Switch

Major Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Squat and Deadlift
3×10 @55%
*Perform 3 sets of 10 squats and deadlifts. Alternate between the two lifts. Rest as needed between sets to move the bar as fast as possible. 

GainCity:
100 Situps
100 Walking lunges
100 Stiff leg Bent over DB Rows
*Partition anyway

Afterburner:
7 minute AMRAP:
5 Toe2Bar
10 Air Squats
50m sprint

    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. 

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