April 19, 2019 by DNRadmin

4/19/19

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Bring A Friend Day is tomorrow 4/20/19 and its also the 20th anniversary of the Columbine Shooting. In light of this we want to honor the 13 victims lost that day as well as the 24 individuals that sustained non-fatal injuries by increasing the rucking weight to 24/13 lbs. 

The events that took place on 4/20/1999 effective individuals and families near and far. However, for some… the effects where inconceivable as they lost a loved one. This reality was true for one of our athletes Todd Gates and his family. As Lauren Townsend, Todd’s cousin was murdered that day. Along with Cassie Bernall, Steve Curnow, Corey DePooter, Kelly Fleming, Matt Kechter, Daniel Mauser, Daniel Rohrbough, Rachel Scott, Isaiah Shoels, John Tomlin, Kyle Velasquez, and Coach Dave Sanders.

Please join us tomorrow Saturday 4/20/19 at 10:00am in a moment of silence before we take on a fun and challenging workout to honor those that lost their lives 20 years ago. 

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
150 Row
10 Push Ups
10 /leg Single Leg KB DL
Then
Funnel Tag https://www.youtube.com/watch?v=wU0ZgIVROH8

Strength: 15 Mins
Progressive Over Loading 
Back Squats
6×6 @ 75%

Metcon : 18 Min Cap
Teams of 3
10-1
Deadlift 185/130
Bench Press 135/95
Cal Row (no bikes allowed)

This is performed like Team Linda. All team mates will work at the same time but start on different stations. All athletes must perform 10 reps at each station to clear the round and be able to move to 9 reps at every station. No athlete can continue on until they have all completed the set number of reps….stadium style.  In other words…you cannot pass a team mate.  You must wait for them to complete their work before you can rotate as a team.

Elite Competition Class

Handstand Walk Conditioning
AMRAP 2:
3 Kettlebell Swings, 25′ HS Walk
6 Kettlebell Swings, 25′ HS Walk
9 Kettlebell Swings, 25″ HS Walk
Continue to add 3 KBS per round, followed by 25′.
… Rest 2:00
AMRAP 3:
3 Kettlebell Swings, 25′ HS Walk
6 Kettlebell Swings, 25′ HS Walk
9 Kettlebell Swings, 25″ HS Walk
Continue to add 3 KBS per round, followed by 25′.

Rx Kettlebell – 70/53
Note that there are two scores here (both rounds plus reps with every 5′ being a single rep on the walk). And on the second AMRAP, it’s 3 minutes versus 2.

Conditioning
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Rx Wallball – 20/14 (Males 10′ Target, Females 9′)
Rx Dumbbell – 50/35

Video demonstration with three CompTrain Masters, to include two multiple time Games Master athletes Dave Hamel and Joe Ames demonstrate the workout.

Row Recovery
2,400 Meter Row
Meters 0-200 – 2K Pace + 13 Seconds
Meters 201-400 – 2K Pace + 8 Seconds
Meters 401-600 – 2K Pace + 3 Seconds

Swim Recovery
20:00 – 30:00 Recovery Swim

Time in the water, but not for score or intensity. Recovery effort today.

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch with no contact x 2 reps

Build in weight as you go. Use this as a warmup exercise & stay under 60% of your snatch max. This is an exercise to help you feel when to stop extending & when to pull under the bar (Helps with timing).

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

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

*Set 1 = 2 reps @ 75% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 80% of 1-RM Clean & Jerk
*Set 3 = 2 reps @ 85% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 90% of 1-RM Clean & Jerk

D.
Every minute, on the minute, for 8 minutes (8 sets):
Back Squat x 2 reps

*Sets 1-2 = @ 70%
*Sets 3-4 = @ 75%
*Sets 5-6 = @ 80%
*Sets 7-8 = @ 85%

(The focus here is on moving as sharp and as explosively as possible)

E.
One set of:
Bar Hang x Max Time

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

Performance Power Training

Friday, April 19th, 2019
Jet Fuel: 
A buncha bandy stuff
https://youtu.be/sWrCL53PWzs
https://youtu.be/bZdwa1qbzYo
https://youtu.be/56XLL4e_6Ds
https://youtu.be/IvhkFa_o5kg

Major, Lift: Red: Deadlift
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Squats/Speed Deads
Pause Squats
10×3 @50%
*5 count pause on each rep*
Speedy Deads
7×2 @60%

GainCity: 
Wallsit
3xMax
Goblet reverse Lunges
3×8 (each)
Russian Twists
100

Afterburner: 
4x
500m Row
15 Box Jump
5 Burpee over Rower

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(970) 213-3974

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