February 13, 2018 by thao

2/14/18

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HAPPY VALENTINES DAY!

Freedom WOD Class

Warm Up: 5 Mins
3 Rounds of Cindy or 5 Mins
5 Pull Ups
10 Push Ups
15 Squats

Mobility: 6 Mins

LAX Roll Quads / Hip Flexors 3 Min / Side

Metcon: 32 Min
The Break Up
Death by Wall Balls 20/14 18 min cap

Rest 1 Min

The Make Up
10 min AMRAP
Over Head Walking Lunges w/plate 45/35

Rest 1 Min

The I Hate You
30 Unbroken DU

Elite Competition Class 1/17/18

1. Barbell Cycling
AMRAP 4:00:
9 Power Snatches (135/95)
15 Thrusters (135/95)
21 Power Cleans (135/95)
Time remaining: Max Overhead Squats (135/95)

2. Conditioning
3 x 5:00 on / 5:00 off:
100 Double Under Buy-In, followed by AMRAP:
Round 1: 12 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)
Round 2: 8 Front Squats (165/110), 4 Burpee Box Jump Overs (30/24)
Round 3: 4 Front Squats (205/145), 4 Burpee Box Jump Overs (30/24)

3. Row Recovery
6,000m Easy Row

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Snatch x 3 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep

*Sets 1-2 – @ 75%
*Sets 3-4 – @ 80%
*Sets 5-6 – @ 85%
*Sets 7-8 – @ 90%

Immediately followed by…

Every 30 seconds, for 3 minutes (6 sets):
Snatch x 1 rep @ 80-85% of 1-RM Snatch

C.
Every minute, on the minute, for 5 minutes (5 sets):
Hang Clean & Jerk

*Set 1 – 1 rep @ 75% of 1-RM Hang Clean & Jerk
*Set 2 – 1 rep @ 80% of 1-RM Hang Clean & Jerk
*Set 3 – 1 rep @ 85% of 1-RM Hang Clean & Jerk
*Set 4 – 1 rep @ 90% of 1-RM Hang Clean & Jerk
*Set 5 – 1 rep @ 90-95% of 1-RM Hang Clean & Jerk

Immediately followed by…

Every 30 seconds, for 2 minutes (4 sets):
Hang Clean & Jerk x 1 rep @ 80% of Hang Clean & Jerk 1-RM

D.
Every 2:30, for 7:30 (3 sets):
Barbell Overhead Walking Lunges x 6 reps each leg

Build over the course of the 3 sets.

    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. 

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