February 17, 2020 by DNRadmin


CrossFit DNR Fort Collins pride workout choice city


Freedom WOD Classes

Warm Up: 
Plate Warm Up

Strength: 10 Mins – Compare to 12/9/19
Max Effort Push Ups – *2 sec rest at top plank or less
5 Min Rest
30 Strict Pull Ups For Time – 5 Min Cap
*Same variation as 12/9

Metcon: 24 Min Cap
In Teams of 2:
3 Rounds For Time:
50 Burpees
35 Pull Ups
50 Push Ups
*Split reps and alternate as needed

Elite Competition Class

“Grunt Work” Week #3

Back Squat

Set #1 (On the 0:00) – 9 Reps @ 77%
Set #2 (On the 2:00)- 7 Reps @ 84%
Set #3 (On the 4:00) – 5 Reps @ 91%
Set #4 (On the 6:00) – 3 Reps @ 96%
Set #5 (On the 8:00) – 1 Rep @ 100%
Set #6 (On the 9:00) – 1 Rep @ 102%
Set #7 (On the 10:00) – 1 Rep @ 105-106%
Set #8 (On the 11:00) – 1 Rep @ 105-106%
Set #9 (On the 12:00) – 1 Rep @ 105-106%
Set #10 (On the 13:00) – 1 Rep @ 105-106%
Set #11 (On the 14:00) – 1 Rep @ 105-106%

  • Sets 1-4 completed “On the 2:00”
  • Sets 5-11 completed “On the 1:00”
  • Percentages Based on 5RM Back Squat

-We have the chance here to build upon last week’s five heavy singles at 104%
-Increase loading by feel
-The listed percentages are based on your recently established 5RM Back Squat

“Foot Locker”
5 Rounds:
15 Toes to Bar
15 Wallballs (30/20)

Directly Into…

5 Rounds:
15 Power Snatches (75/55)
15 Overhead Squats (75/55)

-The barbell is intended to be very light
-This should be a weight that allows you to complete the power snatches in 2 sets and overhead squats in 1
-Choose a medicine ball weight that allows you to complete the wallballs is 2 sets

-Choose a rep number or variation that allows the toes to bar to be completed within 1-3 sets

-The rep numbers in the first part of today’s workout are manageable enough that you could shoot for big sets throughout
-While we could go for this approach, let’s also consider that there is a second part to this workout
-See if you can pick at least one movement to go bigger sets on and one to chip away at
-2-3 quick sets on toes to bar and 1-2 sets on wallballs will be a common approach

-Part 2 is all about the overhead squats
-Let’s try to break up the power snatches and fight through big sets of overhead squats
-The snatches are the best place to break since the bar comes back down to the ground for each rep
-If we break excessively on the overhead squat, it means we’re doing extra snatches that don’t count towards our score
-Rest as needed before completing your final power snatch to allow for a strong set of overhead squats

Body Armor
3 Giant Sets:
7 Contralteral Kettlebell Reverve Lunge (Left) – Click Here for video
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric
7 Contralteral Kettlebell Reverve Lunge (right side)
:20 Single Arm Kettlebell Overhead Split Stance Half Squat Isometric

Rest 2 Minutes Between Sets

-Choose kettlebell weights that are challenging, but allow for unbroken sets
-Use the same kettlebell weight for both movements
-You have the option to increase loading over the 3 rounds or stay at the same weights across

Odd-Object Conditioning
5 Rounds:
200 Meter Run
100′ D-Ball Carry (100/70)
200 Meter Run

Rest 1 Minute Between

-Looking for consistency across these 5 rounds of odd object conditioning
-You’ll complete the run-carry-run for time and rest 1 minute between rounds
-Your score is the slowest of the 5 rounds

Brother Bros Barbell Club

Monday (Session One)
Every minute, on the minute, for 2 minutes (2 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

In 17 minutes, establish a 2-RM Hang Snatch

Lower the bar to just above the knee (top of the knee).

Every minute, on the minute, for 6 minutes (6 sets):
Power Clean + Power Jerk x 1 rep @ 85%

Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 4 reps

*Set 1 = @ 65%
*Set 2 = @ 70%
*Sets 3-5 = @ 75%

Three sets of:
Stationary Dips x MAX reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds

Performance Power Train



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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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