March 12, 2018 by thao

3/13/18

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Spring Break At DNR, featuring 2 of the Knapp bros

Freedom WOD Class

Warm Up: 5 Mins

2 Rounds:
10 RDL
10 Pendlay Rows
5 Inchworms
10 Ring Rows
1 Min Samson

Midline: 5 Mins

Rotating Tabata 3 rounds / station (20:10)
Flutter Kicks w/ plate
Russian Twists w/ plate
Sit Ups w/ plate

Mobility: 8 Mins

Roll Glutes then Stretch Hips

Metcon: 20 Min Cap
For Time:
800 M Run
10 C2B Pull Ups
10 DL (225/155)
600 M Run
15 C2B Pull Ups
15 DL (225/155)
400 M Run
20 C2B Pull Ups
20 DL (225/155)

Elite Competition Class – 3/6/18 Comptrain

1. Run Conditioning
1,800m Run
12 Power Clean and Jerks (225/155)
1,200m Run
12 Power Clean and Jerks (225/155)
600m Run
9 Power Clean and Jerks (225/155)

2. Conditioning
For Time:
100-80-60-40-20: Double Unders (substitute w/ 25-20-15-10-5 box jumps if necessary)
50-40-30-20-10: AbMat Sit-Ups
10-8-6-4-2: Deadlift (315/225)

3. Midline
3 x 12 Glute Ham Raises
3 x 15 Weighted Hip Extensions
3 x 18 Back Extensions (Unweighted)
3 x 21 Med-ball GHD Sit-Ups (20/14)

    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. 

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