December 4, 2017 by thao

12/5/17

Share

Image may contain: 2 people

Happy Birthday Chance aka “Chaz” and welcome back! We missed you..

Freedom WOD Classes

Warm Up:
Med Ball Warm up

Mobility:
Partner Calf and Hamstring Barbell Crush

Strength: 10 min
5 Min EMOM
8-10 HSPU with the remaining time in the min Max Double Unders (or DU attempts) Everyone is doing/attempting double unders.

Metcon:
6 Rounds
30 Double Unders 2:1 singles
15 Wall Balls 20/14
5 Deadlifts 225/155

Elite Competition Class

1. Strict Handstand Push-ups
Max Strict Handstand Pushups
Rest 3:00
5 Sets of 30%

rest as needed between

2. Conditioning
600 Meter Run
21 Power Snatch (135/95)
600 Meter Run
21 Overhead Squats (135/95)
600 Meter Run
21 Hang Squat Snatch (135/95)

3. Odd-Object
800 Meter Sled Drag (1/2 Bodyweight)

4. Midline Conditioning
Alternating On the Minute x 14
15/12 Calorie Bike
15 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]