April 5, 2024 by DNRadmin

4/5/24

Rope Climbs and GHD's CrossFit QuarterFinals CrossFit DNR Fort Collins CO

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Freedom WOD Classes

Warm Up: 6 Mins
6:00 Circuit
5 Burpees
5 Inchworms
15 Pull Aparts
10 RDLs
10 Alt. Lunges

Strength: 8 Mins
8 Min EMOM:
Odd: 6-8 HSPU – as hard as possible
Even: Handstand walk practice OR DU practice

Metcon: 24 Mins
24 Min AMRAP
5 Rope Climbs OR 20 Pull Ups (or maybe 3 pegboards?)
7 Wall Walks
15 Deadlifts 185/125
20 Alt. Jumping Lunges – Video
25 Wallballs 20/14

Functional Bodybuilding Class

Friday:

Session 1: Steady State Effort averaging 120-130 BPM for 15 Minutes.
Choose ONE from…
1) Weighted Vest Uphill Walk
2) Bike x 15 Minutes / Row x Minutes / Ski or Walk Uphill x Minutes
3) Bike x 10 Minutes, then w/ remaining 5 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 5 minutes EMOM 6-10 Burpees each min

Session 2: 60 Minutes

Legs Day The Day We Die

180 Walking Lunges

1 Set Do Not Rest Or Pause

Leg Extensions
6 sets 50 reps, 60 reps, 70 reps, 80 reps, 100 reps
no more than 60 sec between each set.

4 Way Hack Squat
3 Sets x 20 Reps at each
20 Feet Together
20 Heels in Toes out
20 Feet Wide Halfway up
20 Feet Wide Full ROM
try to take as little rest as possible between the variations

Deadlift SuperSet

3 Sets
10 each leg Split Stance KB Deadlift
20 Sumo Deadlift (barbell)

Squat Till You Drop Then Get Up and Do More
1 Set x 100 Reps
pick a weight that you can get 50 to 60 reps, fall over, throw up, change the weight, finish, throw up again

    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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