April 23, 2020 by DNRadmin

4/23/20

Support Your Local Box - CrossFit DNR Fort Collins

Share

Don’t forget to submit your scores for all 3 Support Your Local Box workouts by Friday.

Freedom WOD Classes

Warm Up: 8 Mins
Plate warm up
30 Sec of Plate Jumps
30 Sec of Plate Squats
30 Sec of Push Press
30 Sec of RDL

Home Strength:
Alternating Tabata 20/10
Bicep Curls
Rows
Tricep Extension

Home WOD: 16 min
5,000/3,750 pounds

The goal is to lift 5,000/3,500 lbs, as fast as possible
by way of Thrusters only

*You can use any weight on the lifts and it can be done in any amount of rounds. But once you choose a weight stick with it.
*The goal is to lift 5,000/3,500 pounds

Strength:
5 Min EMOM
Min 1: 7 Muscle Ups or 11 C-2-B Pull Ups
Min 2: 7 Muscle Ups or 11 C-2-B Pull Ups
Min 3: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 4: 6 Muscle Ups or 10 C-2-B Pull Ups
Min 5: 6 Muscle Ups or 10 C-2-B Pull Ups

Metcon: 
5,000/3,750 pounds

The goal is to lift 5,000/3,500 lbs, as fast as possible
by way of Thrusters only

*You can use any weight on the lifts and it can be done in any amount of rounds. But once you choose a weight stick with it.
*The goal is to lift 5,000/3,500 pounds

Elite Competition Class

Optional Active Recovery
5 Rounds:
1 Minute Bike
1 Minute Reverse Lunges
1 Minute Row
1 Minute Kettlebell Swings (53/35)
1 Minute Rest

Performance Power Training

Thursday, April 23rd, 2020

Jet Fuel:
3 Sets:
3 Wallwalks + 6 shoulder taps (perform a wallwalk and perform 3 shoulder taps each. Repeat)
10 Cal Bike

Major, Lift:
Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Board Press
Max 5, 2 board
AMRAP @80% w/ 2 board
AMRAP @80% w/ 3 board

GainCity: 

-4×12
Rear Delt Flyes (by the way nerds, this is correct spelling, it’s a different kind of fly)
BB Upright rows heavy
-4×15
Seated Alternating curls
DB Skull Crusher

Afterburner: 

10 min EMOM:
5 Pullups
Max Reps DB Push Press
*In the Same minute
*Get 15 seconds rest
*Start strict, then go to kipping
*Lower the number of reps if needed

 

    ONE WEEK FREE TRIAL

    [honeypot level]

    CONTACT

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

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    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?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]