February 4, 2015 by thao

2/4/2015

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Freedom WOD Classes

D.R.O.M.s

Push Jerk

6×6

Metcon:

Tabata 45 sec on 15 sec off

Row for Cal

KB Swings 53/35

Hollow Body Holds

KB Jump Overs

Elite Competition Class

1. Strength
EMOMx10:
Odd: 5 Power Cleans – you choose the weight
Even: 5 Front Squats From a Rack – you choose the weight

2. Team Conditioning
Teams of 2:
Partner A completes 20 Strict HSPU while Partner B completes 2 Legless Rope Climbs
Partners switch stations, and repeat.
20 Partner Burpee WallBalls (20/14) – 1 ball, 1 target. Partner A does a burpee then a wall ball. Partner B does a burpee and catches the ball and repeats – once the ball hits the target, that is 2 reps.
40 Hang Squat Cleans (135/95) – 1 barbell, break up reps as desired.
40′ Fireman Carry Walking Lunge your buddy. Partners switch roles, and repeat.

3. Conditioning
3 RFT:
20 Calories on Rower
20  Unbroken Double Unders

    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?

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