The Opens are over but the CrossFit competition session has just begun! Starting now through the end of the year there will be local comps hosted across the state. Don’t be bashful. If there is a comp that sounds interesting, you should think about signing up for it. We already have a hand full of athletes competing in April. 

Also,

Our very own in house Wolverine, Greg Opper, will be competing in the Master’s Qualifier this coming month after completing the 2016 Open with a #5 finish in the Southwest Region and #72 finish Worldwide!

The Master’s Qualifier will include 4 workouts, released online on April 21st. Greg will have from Thursday, April 21st to Monday, April 25th to complete the events. The top 20 athletes from the Master’s Qualifier in each age division will be invited to compete at the 2016 Reebok CrossFit Games in Carson, CA this July.

Awesome job, Greg! Way to represent yourself and DNR!

Freedom WOD Classes

Warm Up:
No more than 10 mins for D.R.O.M.S

Metcon:
“Woehlke”
3 rounds, each for time of:
4 jerks, 185 lb.
5 front squats, 185 lb.
6 power cleans, 185 lb.
40 pull-ups
50 push-ups
60 sit-ups

Rest 3 minutes between rounds.

Elite Competition Class

Body Maintenance 3:00-3:20

Clean Speed Drills – 15-20 Minutes
From Blocks / Bumper Plates – High Hang Squat Cleans
PVC At Sternum – Hang Squat Cleans – %50 or under

Hang Squat Cleans – 12 Minutes
3-3-1-1-1

For Time with 20 Min Cap
50 Pull Ups
50 Burpees
30 Pull Ups
30 Burpees
10 Pull Ups
10 Burpees