The CrossFit DNR Christmas Party will be held on Sunday December 11th from 3:00pm to 6:30pm at CrossFit DNR. This is a potluck style party, so we need folks to bring MEAT and other things too. There is an event page set up on FaceBook. Please comment in the event with what you will be bringing. If you don’t have a FB account then please let Kyle, Kody, or Bre know what you are planning on bringing. All CF DNR members and families are welcome! Please note this is a social event and there will not be a workout.
Freedom WOD Classes
Warm Up:
PCV Pipe Fran
Movement of the Week:
Hip Flexor Exercise
6 Mins to perform Every Day
3 rounds 10 reps of each: Right Leg Only, Left Leg Only, and Both Legs at the same time. You can sit against a wall if needed. When working with the right leg sit in a straddle with your left hand placed in between your legs and your right hand outside of your right leg. Switch it for the left leg. When working both legs place both hands in between your legs.
https://www.youtube.com/watch?v=X_pv-8qlYgQ
Strength:
De-load Week
10 Min EMOM
3 Strict Press 65% of 1RM
Metcon:
Team Vs Team
6 Round per team
2 Min AMRAP
ME Row for cals
ME Box Jumps 24/20
A Team of 2 will vs another team of 2. “Team Blue” will have 2 mins to accumulate as many cals on the rower and as many box jumps as possible while “Team Red” rest. The athletes must remain on the same movement/exercise for the entire 2 mins of the round, then on the next round they will switch movements/exercise and again remain there for the entire 2 mins.
As soon as the 2 mins is up “Team Red” will have 2 mins of work to accumulate cals and reps while “Team Blue” rest. Each team will get equal work/rest time.
Elite Competition Class
1. Snatch
65%/3
70%/3
75%/3
(80%/1)3
2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
(80%/1)
3. Back Squat
(75%/3)8
4. Conditioning
4 RFT:
25 Calorie Row
25 Wallballs (20/14#)
25 C2B Pull-ups
