March 26, 2021 by DNRadmin

3/26/21

United In Orange CrossFit DNR Fort Collins Colorado

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UNITED IN ORANGE!

Don’t forget to wear your favorite orange

Week three of the Open is here! 21.3 and 21.4 is going to be tough but CFDNR Hooligans Do Not Retreat from any challenge. You… We got this!

Friday Night Lights starts at 4:00pm. Nick with Nocco drinks is going to be in house handing samples out from 4:00-6:30pm during the wod. Following the last heat we are going to PARTY so stick around for Taco Stop tacos and the drawing for $50 gift cards to Rocky Mountain Olive Oil, Taco Stop and birotafoods.com as well as a pair of CrossFit shoes ($140 value) and a $100 gift card to lululemon!

Freedom WOD Classes
Metcon:
CrossFit Open 21.3
RX For time: 
For total time: 15 Min Cap
15 front squats 95/65
30 toes-to-bars
15 thrusters 95/65
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

CrossFit Open 21.4
Complete the following complex for max load: 7 Min Cap
1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Scaled
CrossFit Open 21.3
For total time: 15 Min Cap
15 front squats 65/45
30 hanging knee-raises
15 thrusters 65/45
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

Scaled
CrossFit Open 21.4

Complete the following complex for max load: 7 Min Cap
1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Foundations
CrossFit Open 21.3
For total time: 15 Min Cap
15 air squats
30 sit-ups
15 thrusters with PVC/stick
Then, rest 1 minute before continuing with:
15 air squats
30 dumbbell row, 10 lb. (15 left/15 right)
15 thrusters with stick
Then, rest 1 minute before continuing with:
15 air squats
30 push-up
15 thrusters with PVC/stick

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

To scale the squat and thruster, complete a sit-to-stand from a chair.
To scale the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To scale the push-up, perform from the knees or elevate the hands.

CrossFit Open 21.4
Complete the complex for load and technique: 7 Min Cap
1 deadlift
1 clean
1 hang clean
1 push press

Time begins immediately following the completion of 21.3.

Start with the stick and only add load if technique is sound.
If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go. 

No Equipment 
CrossFit Open 21.3
For total time:
30 air squats
30 V-ups
30 thrusters
Then, rest 1 minute before continuing with:
30 air squats
30 dips
30 thrusters
Then, rest 1 minute before continuing with:
30 air squats
30 handstand push-ups
30 thrusters

Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3.

Use a stick or PVC pipe to complete the thrusters.
Perform the dips between two chairs. 

CrossFit Open 21.4
5-min. AMRAP
20 alternating single-leg squats
20 freestanding shoulder taps

Time begins exactly 2 min. after 21.3.

Neuromuscular
CrossFit Open 21.3 

ADAPTIVE – NEUROMUSCULAR For time:
Time cap: 20 min.
For total time:
15 single-DB front squats
30 sit-ups
15 single-DB thrusters
Rest 1 min.
15 single-DB
front squats
30 jumping pull-ups
15 single-DB thrusters
Rest 1 min.
15 single-DB front squats
30 pull-ups
15 single-DB thrusters

21.4 begins immediately upon completing or reaching the time cap for 21.3. ♀ 20-lb. dumbbell ♂ 35-lb. dumbbell Time cap: 15 min.

CrossFit Open 21.4
Complete the following complex for max load: 7 Min Cap
1 deadlift
2 hang cleans
1 shoulder-to-overhead
Time begins immediately following the completion of 21.3. Time cap:

    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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