March 1, 2024 by DNRadmin

3/1/24

CrossFit DNR 2024 Open WOD 24.1 Best CrossFit Gym In Fort Collin Voted Best Of NoCo Style Magazine 4 years running

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Here We Go! CrossFit Open 24.1

Freedom WOD Classes

Warm Up: 
2 Rounds
10 /leg Front Kicks and Lat Kicks
5 Power Cleans
5 Front Squats

Metcon: 15 Mins Cap
“Open WOD 24.1”
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

RX 55/35
Scaled 35/20

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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