February 2, 2024 by DNRadmin

2/2/24

CrossFit DNR Best Gym In Fort Collins Colorado Best of NoCo Deadlift Challenge CrossFit Open Prep

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Freedom WOD Classes

Warm Up: 12 Mins

Warm Up: 6 mins
4 x High Knees (down = 1 / back = 2)
30 Sec Dead bugs
30 Sec Sit Ups
30 Sec Russian Twist w/ or w/out weight
5 Speal Roll

Mobility: 6 mins
90 Seconds /side Pigeon Stretch
90 Seconds /side Couch Stretch

Strength: 8 Mins
Tabata 20/10 (4 rounds = 8 min)
Star Fish Crunch
Black Widow Knee Slides aka Mountain Climber with a lift
Straight Leg Hip Lift Corkscrew video
Dragon Flag or Anchor Point T-2-B

Metcon: 18 min
Team Of 3
EMOM 18 min?
Athlete 1: Max Effort Sit Ups
Athlete 2: 6/4 Cal Bike & 6 Devils Press 50/35
Athlete 3: Rest

Each athlete will start at a different station. All athletes will rotate stations on the minute.
Score is the number of total sit ups the team complete

Functional Bodybuilding Class

Friday:
Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 5 minutes EMOM 6-10 Burpees each min
 
Session 2: 60 Minutes
Legs Day The Day We Die
180 Walking Lunges
1 Set Do Not Rest Or Pause
Leg Extensions 
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps
no more than 60 sec between each set.
4 Way Hack Squat 
3 Sets x 20 Reps at each
20 Feet Together
20 Heels in Toes out
20 Feet Wide Halfway up
20 Feet Wide Full ROM
try to take as little rest as possible between the variations
Deadlift SuperSet
3 Sets 
10 each leg Split Stance KB Deadlift
20 Sumo Deadlift (barbell)
Squat Till You Drop Then Get Up and Do More
1 Set x 100 Reps
pick a weight that you can get 50 to 60 reps, fall over, throw up, change the weight, finish, throw up again

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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