December 7, 2022 by DNRadmin

12/7/22

KBS CrossFit DNR Fort Collins CO

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Freedom WOD Classes

Warm Up: 8 Mins
500 M Row or .7/.6 Mile Bike
2 Rounds:
5 Negative Push Ups
5 Jefferson Curls
10 Russian KBS
15 Band Tricep Ext.

Conditioning: 5 Mins
For Time:
500 M Row
.7 Mile Bike

Mobility:
6-8 Min Athlete Choice Hip / Leg

Metcon: 18 Min Cap
Versus Workout
5 Rounds per athlete:
Athlete 1:
350/280 M Row
Athlete 2:
10 Alt Lunges (body weight)
15 Russian KBS 53/35
Max Rep Push Ups
*Try and get more accumulative push ups than your partner for all 5 rounds.

Olympic Weightlifting Class

Warm Up: 8 Mins 
10 / Side Front & Lateral Kicks
N-S-N Monster Walks – toes
15 Banded Squats
5 PVC:
High Hang Power Snatch
Hang Power Snatch
Overhead Squat
Squat Snatch

Strength: 25 Mins
Establish 1 RM Squat Snatch
Warm up: 3 x 5 singles increasing to 60%
Then singles increasing 3-5%
OR
3 x 5 singles increasing in weight
Then:
10 Min EMOM: Build to moderately heavy
1 Power Snatch + 1 Squat Snatch

Strength: 8 Mins
3 x 3 Snatch DL @ 1RM+

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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