Warm Up: 4 Mins 2 Rounds 15 Banded Chest Press 10 Air Squats – 2 sec pause 20 sec L-sit/tuck hangs Core Development: 4 min 2 Rounds of: 1 Min Team MB Russian Twists (10# and less) 1 Min Team Plank – jump overs Technique Review / workout brief: Pull Up Variations Short Cindy: scale

Traditionally, CrossFit DNR has hosted a Ugly Sweater Party to get the DNR community together for a fun, social event before the craziness of the holidays begins (or continues). Some important things to note: – This is a social event, meaning there will not be a workout, but there will be adult beverages. Family (including

Warm Up: 4 min 10 / side Walking Samson 1 Lap Duck Walk Hip & midline: 5 mins 10 / side Lunges at 45 degree 15 / side External Hip Rotation 15 / side alternating Heel Taps 30 Sit Ups Technique Review / workout brief Review all movements Workout – 12 Mins 2 Rounds: 90 Sec

  Mark it down on your calendars our annual 12 Days of Christmas WOD is on December 12th! You won’t want to miss this one!  Freedom WOD Classes Warm Up: 2 Rounds 10 KB Sumo Deadlift High Pulls 10 Russian KB Swings 10 Hand Release Push Ups Strength: 8 mins 3×5 Split Jerk Strict Press

Warm Up: 5 Burpee Broad Jumps (6’/4′) PVC Sh Warm up Core Development: 2 Rounds 30 Sec Plate RDL 30 Sec Plate on Back Goodmornings 30 Sec / Side Single Leg Glute Bridges Technique Review / workout brief: Review all movements WOD: 4 Rounds of: 3 Min AMRAP 200 M Run 15 Plate Thrusters (35/25)

You have got to love those WOD’s that leave you face down on the floor trying to figure out WTF just happened. Great job to everyone that made it in to our annual post Thanksgiving WOD! Freedom WOD Classes Warm Up: 3 Rounds 10 Hallow Body Kipping Swings 3 Bear Complex reps with unloaded bar