February 11, 2020 by DNRadmin


CrossFit DNR Fort Collins Sun Hoodie


Here are mock ups for the hoodies! You can request the sun logo shown above or our original logo on any color hoodie. Orders will be entered in on Friday so get your name on the list (ipad) if you haven’t yet.

Freedom WOD Classes

Warm Up: 6 mins
10 / Side Front & Lateral Kicks
Then 2 Rounds:
10 Air Squats
10 Front Squats
5 Snatch High Pulls
5 Power Snatch

Strength: 10 mins
3:00 AMRAP
Power Snatch (75%)

Mobility: 8 Mins
2:00 / Side Roll Traps
2:00 / Side Roll Quads

Metcon: 16 Min Cap
For Time:
10 Front Squats (155/105)
40 DU / 80 Singles
20 Goblet Squats (53/35)
40 DU / 80 Singles
40 Air Squats
40 DU / 80 Singles
20 Goblet Squats (53/35)
40 DU / 80 Singles
10 Front Squats (155/105)
40 DU / 80 Singles

Elite Competition Class

Gymnastic Skill
5 Rounds:
2:30 Machine of Choice
Choose From One of the Below
Option 1: 1-2 Pegboard Climbs

Option 2: 1 Strict Ring Muscle-up
3 Kipping Muscle-ups
5 Strict Ring Dips

Option 3: 40% Max Ring Kipping Muscle-ups

“Swole Cycle”
8 Rounds:
20 Seconds On
10 Seconds Off
Strict Chest to Bar Pull-ups
Assault Bike Calories
Strict Deficit Handstand Push-ups (4.5″/3″)
Assault Bike Calories

-“Swole Cycle” is a repeat workout from 8.13.2019
-The strict movements are the focus of this 4-station tabata workout
-You’ll complete all 8 rounds at the strict chest to bar pull-ups before moving to the 8 rounds of assault bike, and so on…
-Your score at the end of the 16 minutes is the total reps completed during your work stations
-Choose strict chest to bar pull-up and strict deficit handstand push-up variations that allows you to complete at least 3-5 reps during each of the the 20 second windows
-Elevate your hands onto plates to create the 4.5/3 inch deficits

Odd Object Conditioning (A)
In 10 Minutes or Less:
Build to a Heavy 50′ Yoke Carry (


Yoke Carry
-50′ Barbell Back Rack Carry
-200′ Dumbbell or Kettlebell Farmers Carry
-50′ Sled Push

Odd Object Conditioning (B)
3 Rounds, Not For Time:
50′ Yoke Carry (70% of number from part A)
50′ Single Dumbbell Bear Crawl Push (70/50) – Video

-The weight used for the Single Dumbbell Bear Crawl Push should be heavy, something that will likely take over a minute to complete each round

Row Conditioning
3 x 40/27 Calorie Row
Rest 1:30 Between

3 x 30/21 Calorie Row
Rest 1:30 Between

3 x 18/15 Calorie Row
Rest 1:30 Between

Performance Power Training

Tuesday, February 11th, 2020

Pre-Flight: Today, we’re working on agility and coordination, after our squats. The jet fuel works on sprint starts.

Jet Fuel: Fast feet/Leg Drills https://youtu.be/mX00T4uuPtI
https://youtu.be/SeZ3dVU31Ck *If this is too advanced for people, have them start with walking high knees
Sprint Starts https://youtu.be/qtWDc8R6pnE
Depth Jumps/Starts https://youtu.be/xS0V5-7Xgj4
Max Extension Box Jump https://youtu.be/erZvH4JKJnY 

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close-Stance Squat
Max 10

20 Banded Leg Curl https://youtu.be/Dk-UKVT8A38
20 Banded Leg Extension https://youtu.be/bVZm10sO-5U
Hip Circle Party https://youtu.be/qoWL-BvpPRY
20 Leg Press

6 Rounds As fast as possible
:20 Bulgarian Split squat (unweighted)
20m Sprint
:20 Box Jump
20m Sprint
**2 min Rest**
One Time Through For time:
30 Burpee box jump overs

https://youtu.be/IPcDt9BVBYI **Video doesn’t show the split squats. People will use a bench for the squats and be standing behind a box. Once the :30 seconds of squats are finished, they go directly into the box jump, directly into the sprint.

*Each round of squats, alternate legs so each leg gets 3 rounds of work|
*Box Jumps: Looking for maximum hip extension and opening. We’re trying not to bend our knees very much at all on the landing. A lower box than usual may be needed
*Sprint: SPrint
**No change to the afterburner this week. Be better**


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    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. 

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