April 29, 2020 by DNRadmin


Hooligan Hall Metting - CrossFit DNR Fort Collins


Lady Bros and Dudes!

Hooligan Hall is now in session.

First of all, thank you for your unwavering support through the 7 week shut down! Gyms / Boxes like ours have been caught in a bit of a grey area as Colorado enters phase one (of three) towards returning to “normal” life.

We would like your opinion as we decided the best course of action beginning Monday, May 4th. Please join us Wednesday, April 29th at 7:00 p.m for a zoom meeting DNR style.

Use the link below and we’ll see you then!

Join Zoom Meeting

Meeting ID: 949 7262 5843
Password: 859780

Freedom WOD Classes

Warm Up: 10 mins
10 minute Yoga Warm Up

Mobility: 10 mins
Shoulders, Front and Back

Home Strength:
3×5 Tempo HSPU: 3-0-X-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:
13 Min AMRAP
15 T-2-B
15 KB/DB Deadlifts
5 Wall Walks

Strict Press to Jerk
3×5 at 50, 55 & 60% of Strict press 1RM This should not be for a max load.

8 mins Light
Split Jerk w/ 2 Second Pause in Receiving Position
Set 1-2: 60%
Set 3-4: 65%
Set 5: 70%

13 Min AMRAP
15 T-2-B
10 Deadlifts 185/130
5 Wall Walks

Elite Competition Class

Snatch Pull Complex
On the 1:30 x 5 Sets:
1 Pausing Snatch Deadlift
1 Tempo Snatch Pull
1 Snatch Pull

Set 1: 75% of 1RM Snatch
Set 2: 80%
Set 3-5: 85%

“21 Jump Street”
21 Power Snatches (95/65)
21 Box Jump Overs (24″/20″)
21 Overhead Squats (95/65)
21 Toes to Bar

Body Armor
3 Giant Sets:
Romanian Deadlifts*
Dumbbell Bench Press

Rest 2 Minutes Between Sets

Sled Drag Conditioning
On the 2:30 x 8 Rounds:
100 Meter Sled Drag

Brother Bros Barbell Club

Wednesday (Session Two)
3 minutes of Cardio (Run, Bike, Row, etc)

5 Rounds:
8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch

*Every new line means take a short break before moving to the next movements

Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps

Every 90 seconds, for 9 minutes (6 sets):
(Snatch Lift Off + Snatch High Pull + Hang Snatch) x 1 rep

*Set 1 = @ 70% of 1-RM Snatch
*Sets 2-3 = @ 75% of 1-RM Snatch
*Sets 4-6 = @ 80% of 1-RM Snatch

Every 2 minutes, for 8 minutes (4 sets):
Overhead Squat x 3 reps @ 90-95% of your 5-RM weight

*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets.

Every 2 minutes, for 8 minutes (4 sets):
Snatch Pull with 6 second lowering phase x 3 reps @ 105% of your 1-RM Snatch

Three sets of:
V-Ups x 45 seconds
Barbell Step-Ups to Parallel Box x 5 reps each leg
Rest 1 minute

Performance Power Training

Wednesday, April 29th, 2020

Active Rest Day
400m Sled Drag



Sandbag Ground 2 Over shoulder
200m Sandbag run after every set


Girth Differential:
50 Ring Pushups
50 Chinnups
50 Weighted Dips
50 BB Drag Curls
*Complete in any order and break up in any way
*Scale ring pushups and weighted dips to any form of pushup or dip as needed
*Should be hard enough that each exercise is broken up several times


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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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