❄️🎄The most wonderful time of year is here, snow and all, CrossFit DNR has teamed up with Rocky Mountain Kids a non-profit organization dedicated to helping abused and neglected youth. The Christmas tree is up and on it are paper ornaments with kids names and a small wish list on them. You can help make their holiday season a little bit brighter by choosing a gift on their list to get them for the holiday season (you can choose to purchase any number of  items on the list, simply cross the item(s) off their list once you have left it/them under the tree). Let’s show these kids what an amazing holiday season looks like! 

Join us this Saturday for a shop night at Centerra, to donate presents for the wishlists and or to buy gifts for the White Elephant at the Ugly Sweater Potluck. 🎄❄️

Freedom WOD Classes

Warm Up: 
2 Rounds:
15 Banded Lat Press Downs
10 Push Ups
5 Strict Pull Ups

Then 250/200 M Row / .3 Bike

Strength: 15 Mins
Max Effort Strict Pull Ups – 5 Mins
*Use modifications to achieve 8+ as needed OR perform 2 Min M.E instead

Bench Press 10 RM – 10 Mins

Metcon:

TBA! There is a special wod to welcome everyone back!

Elite Competition Class

Silverback Primer
3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)
Week #1 of 2 with this set. Let’s set the baseline today, and build upon these weights next week.

Back Squat Waves (Week #1)
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 6 Reps
Set 8: 4 Reps
Set 9: 2 Reps

Specific percentages are listed on CompTrain Pro, and we are basing this progression off last week’s 5-Rep Heavy.
Click HERE for a brief overview on how the Squat Waves will progress.

Snatch Technique
5 Sets:
2 Muscle Snatches
1 Pausing Overhead Squats
1 Snatch Balance
Rest 1 Minute Between

Conditioning
“Flinstones”
3 Rounds:
42 Wallballs (20/14)
24/21 Calorie Erg Bike
12 Bar Muscle-ups
6-4-2 Squat Snatches

Pounds:
Round 1: 6 Reps @ 185/135
Round 2: 4 Reps @ 225/155
Round 3: 2 Reps @ 245/165

Kilos:
Round 1: 84/61
Round 2: 102.5/70
Round 3: 111/75

Body Armor
3 Sets For Quality:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat*
*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up
Rest 2 Minutes Between Sets.

Brother Bros Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 4 minutes (4 sets):
Tall Snatch x 2 reps

B.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-3 = 1 rep @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch)

At the 11 minute mark…

Every 90 seconds, for 4:30 (3 sets):
Snatch x 1 rep @ 88% of 1-RM Snatch

C.
In 17 minutes, establish a 8 Rep Max Back Squat

Rest 3 minutes upon completion of the set, then, begin:.

Every 3:30, for 7 minutes (2 sets):
Back Squat x 10 reps @ 80-85% of 8-RM weight

D.
Three sets of:
Pull-Ups x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 30 seconds

Performance Power Train

Monday, December, 2nd 2019

Brief: Good set of gains today. UBB index is high, bring your mirrors. Speed bench goes up 5% for white tier, and the Swod progresses from last week to a work/rest interval.

Warmup:
2 minutes Assault bike
-then
Spidermans forward/backward
Crab walk forward/backward
Scorpions stretch backnforth each side
:30 deadhang pullups grip
:30 deadhang chinup grip

Major Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speed Banded Bench Press
5×3 @55%
5×3 @60%
3×3 @65%

GainCity:
3x
12 (each) Kneeling landmine press https://youtu.be/_ArzG9qz-yM
12 (each) Single arm DB row
15 DB Seated incline curls https://youtu.be/L0UeTFhGYfw (enjoy the sweet dance music)
Max reps dips

Afterburner:
10 Rounds,
:30 work, :15 rest
5 Pullups (kip ok)
Max reps Pushups

*This will get aggressive quickly for most people. Make sure to scale the pullups properly. Bands are ok as long they are not kipping in them. Scaling to jumping pullups may be the best option for many people. Ring rows as a last resort are fine. 

*Knee pushups are never allowed. Trunk development is a large part of a pushup. Scaling to knees, takes that stimulus away. Instead of knees, elevate people as high as necessary on benches or boxes so they can get proper form and knock out some reps. Looking for minimum 5-7 Pushups per round. Strong folk should be getting upwards of 20 reps at least in the first few rounds.