April 28, 2024 by DNRadmin

4/29/24

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Freedom WOD Classes

Warm Up: 10 Mins
500 M Row / .7 Bike / 400 M Run
1:30 Hip & Ankle Opener
10 / Side Front & Lateral Kicks
20 Air Squats
15 Push Ups
10 Ring Rows
20 Pull Aparts

Tempo Intervals: 8 Mins
8 Min EMOM: Row / Bike / Run
Odd: 80% Effort
Even: 50% Effort – “jog pace”
*Don’t stop moving. Just change intensity each minute

Metcon: 20 Mins
On a 20:00 Clock:
10 Min AMRAP
1 Muscle Up or 3 C2B
2 Bench Press 165/115
3 Front Squats 165 / 115 (clean from floor)
Immediately into
10 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
*Murph variation

Functional Bodybuilding Class

Week 11:

Monday
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 
Arms Day
Super Set
6 Sets x 20 Reps at each movement
Straight Bar Cable Curl
Straight Bar Cable Extension
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Ez Bar French Press
Close Grip Bent Over Curls
60 Sec Rest Between Sets
Super Set
6 Sets x 20 Reps at each movement
Cable Rope Curls
Rope Extensions
60 Sec Rest Between Sets

    ONE WEEK FREE TRIAL

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    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!

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