❄️🎄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! 🎄❄️

Freedom WOD Classes

Warm Up:
2 rounds
5 Burpees
10 Back squats
5 Hang Snatch

Strength:
Every 90 seconds, for 9 minutes (6 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 2 reps @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 2 reps @ 85%

8 Mins
Tempo Back Squat 2-0-X-0
3×5 at 60%
60 sec rest between sets

• 2-0-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (X) is the concentric, or lifting, component. (X=Explode Up)
• Finally, the fourth number (0) denotes any pause at the top.

Metcon:

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

Every minute on the minute do the number of burpees indicated in the minute.

Example, in min 1 do 20 burpees min 2 do 7 burpees and so on. If  you complete the number of burpees in less than 60 sec you get to rest until the min laps. If you do not complete the number of burpees required for that min then there will be a penalty. Penalties will be done at the end of the 20 mins.
Each burpee missed = 1 Cal row

1)  20 burpees
2)  7
3)  13
4)  10
5)  1
6)  19
7)  4
8)  16
9)  8
10) 12
11) 3
12) 17
13) 5
14) 15
15) 11
16) 9
17) 18
18) 2
19) 14
20) 6

Elite Competition Class

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 67% of 1RM Front Squat For Both Lifts

Snatch Complex
5 Sets (Building to a Moderate):
1 Snatch Pull
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Low Hang Squat Snatch

“Freedom Sauce”
AMRAP 3:
21 Overhead Squats (115/80)
21 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
18 Overhead Squats (135/95)
18 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
15 Overhead Squats (155/105)
15 Lateral Erg Burpees
Max Calorie Row

Rest 3 Minutes

AMRAP 3:
12 Overhead Squats (185/125)
12 Lateral Erg Burpees
Max Calorie Row

Gymnastic Complex
Each Set To Be Completed Unbroken:
Set 1: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 5 Bar Muscle-ups
Set 2: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups
Set 3: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 3 Bar Muscle-ups
Set 4: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 2 Bar Muscle-ups
Set 5: 5 Strict Pull-ups + 5 Chest to Bar Pull-ups + 1 Bar Muscle-up

Brother Bros Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

B.
In 18 minutes, establish a 1-RM Clean & Jerk

C.
Every 2 minutes, for 10 minutes (5 sets):
Snatch with a 3 second pause at knee

*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Set 2 = 1 rep @ 80% of 1-RM Snatch
*Set 3 = 1 rep @ 85% of 1-RM Snatch
*Sets 4-5 = 1 rep @ 85-90% of 1-RM Snatch

(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)

D.
In 15 minutes, establish a 5-RM Back Squat

E.
Three sets of:
Pull-Ups x 8 reps
Rest 60 seconds

Performance Power Train

Monday, NOV, 26th, 2018
Pre-Flight: Classic speedy bench with some supersets of back n shoulders, followed by some stability overhead work

Jet Fuel: 
3x
1min Bike arms only
10 Scap pullups
10 db floor press
10 shoulder prehab https://youtu.be/ogDO1b1cgEU
-Mash

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Bench
5×5 @50%
5×3 @60%
5×1 @65%

GainCity: 
4x Superset:
Max Reps Pullups
20 Empty BB Shoulder Press

4x Superset
15 Straight Arm Bandy Pulldowns
15 DB Lateral Raises

Hammer Curls
4×20

Chest Supported Kickbacks
4×20

Afterburner (optional):
5 Rounds:
5 KB Push Press, L
50ft KB overhead walk, L
5 Burpees
5 KB Push Press, R
50ft KB overhead walk, R
5 Burpees