April 2, 2024 by DNRadmin


Weight Vest Workout Alert. CrossFit DNR Fort Collins Co


It’s time to start paying attention to the WOD page in preparation for Murph. If you are planning to wear a vest for Murph, bring it in today for strength.

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds:
8 Air Squats
8 Scap Pull Ups
8 Goblet Squats
8 Kip Swings
8 Front Squats
8 Ring Rows

Strength: 8 Mins
8 Min EMOM:
Odd: 4 Front Squats 70-75%
Even: 12 Pull Ups *Murph Variation*
*Bring a vest if you are doing murph with a vest. Perform challenging ring rows if that will be your Murph pull ups.

Mobility: 6 Mins
1:30 / Side Pigeon Stretch
1:30 / Side Couch Stretch

Metcon: 12 Mins
1:00 AMRAP x 8 Rounds
10 Alt. Front Rack Lunges 65/45
6 Thrusters 65/45
Then Max Rep Lateral Bar Over Burpees
:30 Rest Between AMRAPs
*Every athlete needs to start burpees by :40 every minute! Modify reps / weights or movements (body weight lunge) to make sure you get some burpees every minute.
*Your score is the total # of burpees performed through the 8 rounds

Functional Bodybuilding Class

Session 1: Steady State Effort averaging 120-130 BPM for 25 Minutes.
Choose ONE from…
1) 20 Minutes Weighted Vest Uphill Walk
2) Bike x 20 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 10 minutes perform AMRAP 20 Light Russian KB Swings / 20 Ab-mat Sit-Ups
4) Step Machine or Elliptical for x 10 Minutes, then in remaining 10 minutes EMOM 6-10 Burpees each min
Session 2: 60 Mins 
Shoulders Day
Drop Set
3 Sets x 15 Reps + 2 Drops
Seated “Steep Incline” Side Lateral Drop
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Drop Set 
3 Sets x 15 Reps + 2 Drops
Standing Side Lateral Raises
Each Set Has 2 Drops In It – 15 reps > drop to lighter weight 15 reps > drop to lighter weight 15 more reps
All With 4 Count Negative & Positive
Super Set
3 Sets x 20 Reps + Bus Drivers To Failure
Cable Rear Delt Flys
Bus Drivers
Giant Set
3 sets x 20 Reps At Each
Bent Over Rear Delt Fly
Standing Side Lateral Raises
Front Raises
No rest between movements
Single Arm Side Lateral Raises On Incline Bench
3 sets x 20 Reps
Pron Facing Incline Rotations of Arnolds 
3 sets x 15 Reps


Warm Up – 4 Min Limit
3 Rounds
8 Air Squats
5/Leg Side Lunges
5 Burpee Broad Jumps

Hip Development – 4 Mins
10 Banded RDL
15 X Band Walks Steps down/back
20 Hip Bridges or 10/side single leg

Technique Review / workout brief
Russian Step Ups
Lateral Lunges

Metcon: 16 mins
3 Rounds of:

10 /leg DB Russian Step Ups https://www.youtube.com/watch?v=OWJm7Q30AWQ
8 Push Ups
8 /leg DB Lateral Lunges https://www.youtube.com/watch?v=73eKch1SMx0
10 Sit Ups

1 Min Rest


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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. 

      Still Have A Question?

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