February 7, 2020 by DNRadmin


CrossFit DNR Fort Collins Friday WOD Beach Pose


Freedom WOD Classes

Warm Up: 6 mins
2 Rounds:
8 Burpees
8 Lunges (4/leg)
8 Pull Ups
Then: 1:30 Hip & Ankle Opener

Strength: 16 mins
2 Rounds on the 3:00
18 Front Squats (50%)

On a 4:30 clock
1:30 M.E V-Ups
:45 L. Side Plank
:45 R. Side Plank
1:30 Sit Ups

Metcon: 20 Mins
On the 5:00 x 4 Rounds (0:00, 5:00, 10:00, 15:00)
20 Back Squats (95/65)
15 Lateral Bar Over Burpees
5 Ring MU / 10 Dips
*Aim for at least 1:30 rest. Reduce reps as needed

Elite Competition Class

Box Front Squats (On the 0:00)

On the Minute x 7:
2 Box Front Squats

Sets 1-2: 50% 1RM Front Squat
Sets 3-4: 55% 1RM Front Squat
Sets 5-7: 60% 1RM Front Squat

-These Box Front Squats are the first part of a two-part running clock piece
-These percentages are based off your 1RM Front Squat
-The goal of the Box Front Squat is to come to a dead stop on the box for a brief moment to stop momentum before standing up aggressively
-Choose a box height that is just below parallel (you can also stack plates)
-You will not rock back onto the box like a traditional Box Back Squat
Click Here for a demo video of the Box Front Squat

Front Squat Complex (On the 9:00)

On the 2:00 x 5 Sets:
1 “One and One Quarter” Front Squat
1 Front Squat

Set 1: 50% 1RM Front Squat
Set 2: 55% 1RM Front Squat
Sets 3-5: 60% 1RM Front Squat

-Part 2 of this running clock piece starts on the 9:00
-Rounds begin every 2 minutes (9-11-13-15-17)
-The “one and one quarter front squat” is designed to strengthen the bottom most part of the squat
-In the “one and one quarter squat”, you’ll squat to full depth, stand to about parallel, and then return to the bottom before standing to full extension
Click Here to see a demo video of this complex

“Man on Fire”
For Time:
5 Rounds of “Nate”, 100 Double Unders
4 Rounds of “Nate”, 100 Double Unders
3 Rounds of “Nate”, 100 Double Unders
2 Rounds of “Nate”, 100 Double Unders
1 Round of “Nate”

1 Round of “Nate”:
2 Ring Muscle-Ups
4 Strict Handstand Pushups
8 Kettlebell Swings (70/53)

-Let’s choose rep numbers or variations on the gymnastics movements that allow for unbroken sets across the board
-The kettlebell swings go all the way overhead and should be performed with a weight that allows for unbroken sets
-Choose a double under rep number or variation that you can complete in less than 2 minutes
-The rep numbers on a round of “Nate” are designed to be fairly small and manageable
-Let’s aim for unbroken sets on the ring muscle-ups and handstand push-ups if possible|
-The best places to rest, in order to maintain these unbroken sets of 2 and 4, are either between movements or halfway through the kettlebell swings
-The kettlebell swings are the least technical of all 3 movements, so breaking here if you need to can help you catch your breath and stay under control for the more technical movements
-With 400 double unders total, think about how you’ll be breaking these reps up in the last two rounds and approach it like that from the beginning

Body Armor
3 Sets Not For Time:
9 Barbell Romanian Deadlifts
15 Strict Parallel Bar Dips
21 GHD Sit-ups

Rest 2 Minutes Between Sets

-This Body Armor piece is for quality and control over speed
-Choose a challenging barbell weight for the Romanian Deadlifts, but one that you’ll complete straight each time
-You can increase loads each round or stay the same across
-Choose a variation / rep scheme for the Bar Dips that allows you to complete the 15 reps in no more than 3 sets
-Choose a number of GHD Sit-ups that allows you to complete all reps without having to break

Brother Bros Barbell Club

Friday (Session Three)
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Balance x 2 reps

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

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps

*Set 1 = @ 65%
*Set 2 = @ 70%
*Sets 3-6 = @ 75%

Every 2:30, for 12:30 (5 sets):
Clean + Front Squat + Jerk x 2 reps

*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Set 5 = @ 80% of 1-RM Clean & Jerk

In 16 minutes, establish a 1-RM Enderton Front Squat Complex

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

Three sets of:
Farmers Walks x 60 feet
Rest 90 seconds

You can use Farmers Walk handles, KB’s, or DB’s for this. Go heavy!

Performance Power Training

Friday, February 7th, 2018

Pre-Flight: Classic lower body day with a longer round of conditioning.

Jet Fuel: 5 min Hip Circle Assault bike
With hip circle
2 minutes:
5 Air Squats
3 Burpee

Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: OTM Squats/Deadlifts
1 Squat @45%
2 Deadlifts @50%
X10 minutes
*Both in the same minute

GainCity: 3x
:20 superman holds
Reverse Sled Drag
Weighted Stepups

10min AMRAP:
20 Air Squats
20m Bear Crawl
20 Jumping Lunge
20m Sprint


    [honeypot level]


    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. 

      Still Have A Question?

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

      [honeypot level]