March 25, 2020 by DNRadmin



Happy 22nd Birth Day Mr. Logan Sawano!

“A CrossFit DNR Athlete’s (Spartan’s) true strength is the athlete (warrior) next to him. So give respect and honor to him, and it will be returned to you.”

– King Leonidas (Gerard Butler), 300

Freedom WOD Classes

Warm Up: 10 mins
3 Rounds
10 Meter Single Leg Squat Jump
5 Pack, Bar or DB Push Press
5 Air Squats

Mobility: 10 mins
90 Sec/side calf smash
90 Sec/side shoulder smash

Home Strength:
3×5 Complex: 20 Sec HandStand + 2 Strict HSPU
If you are still getting comfortable upside down or you’re a beginners, then work on either headstands or hand stand holds for 3 sets of max hold.

Home WOD:
“Logan Sawano”
Buy In
22 Box Jumps
2-4-6-8-10-8-6-4-2 reps of:
DB Front Squats 50’s/35’s
DB Push Presses 50’s/35’s
Cash out
22 Box Jumps

Box Jumps can be performed using steps or a curb or even the bed of a truck. You can also do step ups via a chair or cooler. What ever you choose to jump or step on to make sure you feel it is safe and the hight is attainable. Front Sq and Push Press can be done with a single or double DB or KB. If you only have a single bell the perform the squat is a goblet position. For the push press alternate i.e. two press on the left then two press on the right for the set of four.

Strength: If you have Barbells or DB work the normal strength even if its lighter weight
3×5  Push Jerk in Split 65, 70 & 75% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.

8 mins
3×3 at 70, 75 & 80%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep

“Logan Sawano”
Buy In
22 Box Jumps
2-4-6-8-10-8-6-4-2 reps of:
Front Squats 135/95
Push Presses 135/95
Cash out
22 Box Jumps

Elite Competition Class

Beast Builder

3:00 On
3:00 Off
3:00 On

3 “Macho Man””Complexes (135/95)
3 “”Macho Man”” Complexes (155/105)
3 “Macho Man” Complexes (185/135)
3 “Macho Man” Complexes (205/145)
3 “Macho Man” Complexes (225/155)
Max “Macho Man” Complexes (245/165)

1 “Macho Man” Complex:
3 Power Cleans
3 Front Squats
3 Jerks

Repeating from the start of the cycle
In this “Beast Builder Benchmark”, we’ll work through rounds of CompTrain’s “Macho Man” complex

1 Round of “Macho Man” is:
3 Power Cleans
3 Front Squats
3 Push Jerks

The format of this piece is: 3 Minutes On – 3 Minutes Off – 3 Minutes On
You’ll work as far as you can in the first three minutes, noting where you left off
After the rest period, you’ll pick up exactly where you left off and see how far you can get in the final three minutes of work
For Example: If you finished the 2nd round of “Macho Man” at the (185/135) barbell in the first three minutes, you’ll pick up with the start of the 3rd round of “Macho Man” at the weight when work resumes
You can even pick up in the middle of a round, it doesn’t have to be a fully completed round
“”Macho Man”” sets do not have to be completed unbroken
You can change weights as you go or have multiple barbells set-up beforehand — whatever is most convenient
The weight selection should feel as follows:
Bars 1-2: Light
Bars 3-4: Moderate
Bars 5-6: Heavier
You final score is total completed rounds and reps of “Macho Man”
If you reach the 6th and final barbell, you’ll complete as many round as possible at that weight until time runs out

The Power Cleans are the pacer of the “Macho Man” complex
Approach the Power Cleans is a way that allows you to go big on the Front Squat and Push Jerks
A common strategy here is to go singles on the 3 Power Cleans and unbroken through the Front Squats and Push Jerks
Adjust your pace between Power Clean reps to maximize you sets on the final two movements
At the heavier weights, the pace between Power Clean reps should likley be slower than at the lighter weights to allow for this
Dropping the Front Squats or Push Jerks mid-set just means we have to do more Power Cleans that don’t count towards the score

1 Set at First 4 Weights:
1 Power Clean
1 Front Squats
1 Push Jerks

“Dirty 30”
30 Box Jumps (30″/24″)
30 KBS (70/53)
30 Front Squats (135/95)
30 TTB
30 Push Press (135/95)
30 Deadlifts (135/95)
30 WB (30/20)
30 Bar-Facing Burpees
100 Double-Unders

“Dirty 30” is a long grind of a workout that includes a little bit of everything
We expect the 370 total reps to take between 20-30 minutes to complete
Stand to full extension on top of the box
Choose variations that allow you to complete 21+ reps unbroken when fresh
See “subs” for modification options
Let’s choose our barbell weight based off the push press
This should be a weight that you could complete 21+ reps unbroken when fresh
Use a weight for the wallball and kettlebell that you could complete 30+ reps unbroken when fresh
You can step or jump out of the burpee, but must jump and land over the bar with two feet
There is no need to reach full extension when jumping over
Choose a rep number or variation that enable you to complete the final movement in 2:30 or less
See “subs” for modification options

We have 9 movements with 30 reps, which works out to 270 reps total
In the grand scheme of things, how you break up one movement is less important that how you approach that number as a whole
There are some movements where we’ll likely be able to hold on for larger sets than others
However, the right approach is one that allows you to take short breaks between sets
To stay moving forward, try to break up these movements in a way that allows you to rest 10 seconds of less before picking back up
Have the big picture pacing in mind while staying hyper focused on the movement you’re on
See below for several simple ways to get to 30 reps:
1 Set: 30
2 Sets: 20-10 or 15-15
3 Sets: 10-10-10 or 12-10-8
4 Sets: 8-8-7-7
5 Sets: 6’s or 8-7-6-5-4
6 Sets: 5’s
10 Sets: 3’s
We finish out the workout with 100 double unders
With this being the last station, go for big sets and see what you have left:
1 Set: 100
2 Sets: 50-50
3 Sets: 40-30-30
4 Sets: 25’s
5 Sets: 20’s


Reduce Total Reps (Ex: 20’s)

Reduce Reps
Chin Over Bar Pull-ups
Banded Chest to Bar Pull-ups or Pull-up
Jumping Chest to Bar Pull-ups or Pull-ups
Ring Rows


Reduce Reps
Feet as High as Possible
Knees to Elbows/Chest/Waist


Reduce Reps
200 Single Unders
2:30 of Practice


With Workout Weights:
3 Box Jumps
3 Chest to Bar Pull-ups
3 Kettlebell Swings
3 Front Squats
3 Toes to Bar
3 Push Press
3 Deadlifts
3 Wallballs
3 Bar Facing Burpees
10 Double Unders

Odd-Object Conditioning
3 Giant Sets:
50m Yoke Carry
100m Dumbbell Farmers Carry
150m Sled Push

Rest 3:00 between efforts, aiming to build in weight each passing round on all movements.

Three odd-object distance movements
Build in weight each passing round on all
On all three movements, we are looking for a steady shuffle
Limit loads to weights we can complete distance with 1 break or less per movement
Large rest (3:00) means we can push pace here

Yoke Carry: Video

Brother Bros Barbell Club 

Wednesday (Session Two)
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Muscle Clean x 2 reps

Build over the course of the 4 sets.

Use this as a warmup & to practice keeping your elbows high as long as possible.

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

*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Set 5 = @ 85% of 1-RM Clean & Jerk

Every minute, on the minute, for 6 minutes (6 sets):
Slow Pull Power Snatch

*Sets 1-2 = 1 rep @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85-90% of 1-RM Power Snatch

Every 2:30, for 7:30 (3 sets):
Bulgarian Split Squat x 5 reps each leg

Build over the course of the 3 sets.

Three sets of:
Chinups x 8 reps
V-Ups x 30 seconds
Rest 45 seconds

Performance Power Training

Wednesday, March 25th, 2020

Active Rest Day
200 Calorie Bike
*Every 2 mins perform 20 pushups and 20 situps until finished.
*Scale pushups down reps if needed to be able to go unbroken. Do not perform less than 10. Scale the pushup to knees or elevate.
*Pushups and situps should not take over 1 minute. If necessary, scale situps reps also.


In as few sets as possible:
100 Deadlift @1.5 bodyweight
**Every Break, 20 Pushups until Finished**
**Don’t mess up form trying to go fast. That is not what this workout is about. Every time you touch the barbell it should be for a max rep set. No strategy or purposeful partitioning of reps.
**You may rest as long as needed between sets.**
**If weight must be scaled, scale to a weight where you can complete at least 12 reps but no more than 20 on the first set. If you can get upwards of 20 reps, the weight is too light. DBAP.
Girth DIfferential
Double Tabata, alternating:
Ring Curls


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