April 21, 2020 by DNRadmin


Hero WOD U.S. Army Second Lieutenant Clovis T. Ray - CrossFit DNR Fort Collins



CFDNR Zoom Trivia Night Socials This Friday 4/24 at 7:30pm 
If you are going to join, please send Kody and Kyle 3-5 interesting/fun facts about yourself that nobody else would know.
Email them to info@crossfitdnr.com with CFDNR Trivia Night in the subject.

Hero WOD Clovis
U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

Freedom WOD Classes

Warm Up: 10 mins

Mobility: 10 mins
2 Min /side hip flexer smash.


Home WOD:
For time:
Run 10 miles
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed e.g.:
10 Rounds of 1 mile run + 15 burpee pull ups
5 Rounds of 2 mile run + 30 burpee pull ups
2 Rounds of 5 mile run + 75 burpee pull ups

pull up: from bar, rings, door, tree, ring row, bar row, towel row
If you have no way to do a version of a pull up then leave it out and just do burpees.

Modify as needed:
1/2 Clovis
1/3 CLovis
1/4 Clovis
Row Clovis: 20,000M Row + 150 Burpee Pull Ups
1/2 Row Clovis
1/3 Row Clovis
1/4 Row Clovis
Bike Clovis: 28 miles + 150 Burpee Pull Ups
1/2 Bike Clovis
1/3 Bike Clovis
1/4 Bike Clovis


For time:
Run 10 miles
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.

Elite Competition Class

“Body Bag”
For Time:
1 Legless Rope Climb, 5 Sandbag Cleans
2 Legless Rope Climbs, 10 Sandbag Cleans
3 Legless Rope Climbs, 15 Sandbag Cleans
4 Rope Climbs, 100′ Sandbag Carry
5 Rope Climbs, 200′ Sandbag Carry
6 Rope Climbs, 300′ Sandbag Carry

Rope: 15′
Sandbag: 150/100

This combination of rope and sandbag work will train our conditioning, grip, core, and upper body stamina
The first three rounds combine legless rope climbs with sandbag cleans over the shoulders
The last three rounds combine traditional rope climbs with sandbag carries
We expect this piece this gymnastics and weightlifting piece to take 12-22 minutes to complete

In total, we have 6 legless rope climbs and 15 regular rope climbs
To gage the right variation for you, consider the following recommendations:
You should be able to complete the final set of 3 legless rope climbs in 3:00 or less
You should be able to complete the final set of 6 rope climbs in 3:00 or less
See further down the page for potential “”subs”” for each type of rope climb

We’ll ideally use the same weight for both sandbag movements today
Choose a weight that allows you to complete 12-15 cleans within a minute when fresh
For the carries, bear hug the sandbag around chest height as you walk (see further down the page for a demo video)
If you don’t have a sandbag, check out the “subs” section for options

This workout will likely come down to the rope climbs
Move at a steady pace on the sandbag cleans that allows you to thrive on the legless rope climbs
The more confident you are with your legless rope climbs, the faster you can cycle through the sandbag cleans
With legless rope climbs especially, make sure you rest enough between reps to ensure there are no failed repetitions

On the last three rounds, the arms will likely be very taxed from the legless climbs and from hugging the sandbag
Make sure to use your legs effectively on the rope climbs to take some pressure off the arms
If you can, hold on for big sets on the carries and take your breaks between the rope climbs
This ensures you’re not having to complete extra sandbag cleans during the workout

Sandbag Clean: Video
Sandbag Carry: Video

Reduce Reps (1 Rep Per Round)
Reduce Height (10ft.)
Regular Rope Climbs
5 Strict Pull-ups = 1 Legless Rope Climb
Rope Climbs
Reduce Reps (3-4 Reps Per Round)
5 Kipping Pull-ups = 1 Rope Climb

D-Ball Cleans
Double Dumbbell Power Cleans (50’s/25’s)
Barbell Power Cleans (115/85)
Kettlebell Swings (70/53)
D-Ball Carry
Dumbbell or Kettlebell Farmers Carry

Warmup Set
With Workout Weight:
1 Legless Rope Climbs
2 Sandbag Cleans
1 Rope Climb
50′ Sandbag Carry

Midline Conditioning
On the 5:00 x 3 Rounds:
30 GHD Sit-ups
20/15 Calorie Ski Erg
100′ Handstand Walk

Field Conditioning
[On the 0:00]
Every 5 Minutes x 5 Rounds:
25 Meter Shuttle
50 Meter Shuttle
100 Meter Shuttle

[On the 25:00]
Every Minute x 5 Rounds:
100 Meter Run

Performance Power Training

Tuesday, April, 21st, 2020

Jet Fuel: 
-3×1 minute:
2 hip circle side steps (each way)
2 hip circle squats
*Use a doubled over band, just above the knees.
-30 Banded good morning

Major, Lift:
Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Pause Squat vs Chains
Max 3
AMRAP @80% no pause
*2 count pause
*Dudes 3 chains, Chicks 2 chains
**Compare to March 24th**


3x100m Sled Drag
3×10 GHR
*Scale by using a band around the ghd and shoulders, or have people pair up and have partner hold their ankles as they slowly lower to the ground, then perform a pushup and propel themselves back up to start position.
3×20 GHD situps
*Scale to regular situps if needed.


For time:
20 Power Cleans
40 Front Rack Lunges (20 each)
*Same weight as last week, try and keep the breaks to a minimum
*Must be completed in order


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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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