April 15, 2020 by DNRadmin


COVID-19 Reponse Team Shirt - CrossFit DNR Fort Collins


Not like you needed an excuse to buy another shirt but Mr. Todd Gates has provided you another great reason to anyways. For every t-shirt sold $11 will go directly into a fund to assist families whose EMT or Paramedic spouse is being quarantined because they have the Vid and it ain’t so great. Thank you Todd for sharing this! Click the link below for more details

Covid-19 Response Team Shirt

Freedom WOD Classes

Warm Up: 10 mins
3 Rounds
10 Banded 90/90 or Cuban Rotations
10 Banded “Y” or DB “Y”
10 Banded “W” or DB External Rotation

Mobility: 10 mins
Roll out quads, glutes, hamstrings ad calfs

Home Strength:
3×5 Tempo HSPU: 3-2-1-0
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:
4 rounds
10 Box Jumps
10 DB/KB Push Ups w/ Renegade Row
2 Rounds
15 Box Jumps
15 Dip
1 Round
20 Box Jumps
20 Floor Press

Strict Press to Jerk
3×5 at 65, 70 & 72% of Strict press 1RM This should not be for a max load.

8 mins
3×3 at 80, 85 & 92%
Complex 1 Jerk Drive + 1 Split Jerk w/ 2 Second Pause in Receiving Position = 1 Rep

4 rounds
10 Box Jumps
10 DB Push Ups w/ Renegade Row
2 Rounds
15 Box Jumps
15 Dip
1 Round
20 Box Jumps
20 Floor Press 135/95

Elite Competition Class

On the 1:30 x 4 Sets:
5 Deficit Deadlifts

Set 1: 40-50% at 2″ Deficit
Set 2: 40-50% at 3″ Deficit
Set 3: 40-50% at 4″ Deficit
Set 4: 40-50% at 5″ Deficit

From the 6:00 – 12:00:
Build to a Heavy Set of 2 (No Deficit)

A Deficit Deadlift is a deadlift performed while standing on a bumper plate
The goal here is to increase the difficulty of the pull in order to strengthen our conventional deadlift
It is the equivalent of competing a GHD Sit-ups vs. an AbMat Sit-up
If you are unable to maintain a good back position from a deficit, complete tempo deadlifts instead (3 second negative) or reduce the deficit
Start a new set every 90 seconds on the clock (0:00 – 1:30 – 3:00 – 4:30 – 6:00)
From 6:00-12:00 on the clock, build to a heavy set of 2 deadlifts with no deficit
Record your score as the final heavy set of 2

Warmup Set
Take 4-6 Sets to Build to Opening 40-50% at 2″ Deficit

“Frank the Tank”
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (225/155)
12 Lateral Barbell Burpees

Rest 5 Minutes

Buy-In: 35 Wallballs (20/14)
9 Deadlifts (275/185)
9 Lateral Barbell Burpees

Rest 5 Minutes

Buy-In: 20 Wallballs (20/14)
6 Deadlifts (315/225)
6 Lateral Barbell Burpees

“Frank the Tank” is a CompTrain benchmark workout last completed on 8.21.19
Each of these high intensity intervals begins with a buy-in of wallballs that only happen once
With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees
The score for each section is total rounds and reps of deadlifts and lateral barbell burpees

The wallballs should take no longer than 2:30, 2:00, and 1:00 respectively
Adjust number or stick to a time cap to allow enough time on the scored portion of today’s workout

Choose weights on the deadlifts that you can complete unbroken for the first set of each round, and within 3 quick sets from there on out
Consider the following when choosing weights:
1st Bar: Moderate weight you could complete for 30+ unbroken reps when fresh
2nd Bar: Moderately Heavy weight you could complete for 21+ unbroken reps when fresh
3rd Bar: Heavier weight you could complete for 12+ unbroken reps when fresh

There is no need to stand to full extension on the lateral bar burpees
You can jump up or step up out of the burpee, but should jump over the bar with two feet

Whenever there is this much rest built into a workout, we’re looking to keep moving for as much of the work station as possible
Let’s aim for large sets of wallballs and deadlifts today, as these are the two movements that we’d stop moving onWith the wallball number and rep number dropping over the 3 round, let’s see if we can improve your rounds and reps score with each interval

The wallballs start off very significant and get less significant as the reps drop and the deadlift weight increases
They matter the most in the first round, least in the last round, and somewhere in the middle for the second round
Shoot for big sets today to give yourself plenty of time on the scored portion of the workout

Here are some break-up options:
Set of 50
2 Sets: 25-25

3 Sets: 25-15-10
4 Sets: 15-15-10-10
Set of 35
2 Sets: 20-15

3 Sets: 15-10-10
Set of 20
2 Sets: 10-10

3 Sets: 8-7-5

Look to complete at least the first set of each deadlift weight unbroken to start the round
After that, think 1-3 quick sets to keep moving forward

Pace the burpees in a way that allows you to come back for another strong set of deadlifts (1-3 Sets)
As the clock starts to near the 5 minute mark, look to increase your lateral barbell burpee cycle time, as you know rest is coming up

Warmup Set
With 1st Round Weight:
5 Wallballs
5 Deadlifts
5 Lateral Barbell Burpees

Brother Bros Barbell Club

Wednesday (Session Two)
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch x 2 reps

*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch

Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Split Jerk

*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

In 10 minutes build to:
Deadlift – 4 reps @ 75% of 1-RM Deadlift

Immediately followed by…

Every 2 minutes, for 12 minutes (6 sets):
Speed Deadlift x 3 reps @ 65%

Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.

Three sets of:
Hip Extension on GHD Machine x 12 reps
L-Sit x 15 seconds
Rest 60 seconds

One set of:
Bar Hang x Max Time

*Hang from a pull-up bar for as long as possible.

Performance Power Training

Wednesday, April 15th, 2020

Active Rest Day
20 min EMOM, Alternating:
-15 Situps, 10 Pushups
-1 min Run
Alternate: 1st minute perform 15 situps and 10 pushups, Next minute, run.


20min EMOM Alternating:
-5 Bench Press AHAP
-:40 Max air squats
*Bench should be heavy but unbroken
*Get 20 seconds rest every minute
*Alternate minutes

-then rest 5 minutes and transition

20 min EMOM:
5 Squats AHAP
:40 Max Pushups (slingshot ok)
*Squats should be heavy but unbroken
*Get 20 seconds rest every minute
*Alternate minutes
**This is a big nasty workout. Your legs will be shot before the Squat EMOM. Recommend using a slingshot for the pushups regardless of your pushup ability unless you are extremely conditioned for that kind of volume. **


Girth Differential:
50 Bandy Curls
50 Bandy Overhead Ext


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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974


    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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