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April 10, 2017 by thao

4/11/17

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Wish us luck on our trip to Moab, enjoy the week Hooligans!
Freedom WOD Classes

Warm Up:
3 Rounds
5 Dips
10 Barbell Squat Cleans
10 DU / 10 Singles

Mobility:
Stretch Legs to Loosen from Monday

Strength – 12 Min Limit
3 Supersets
8-12 Strict Press
8-12 Dips (Ring, matador, weighted, strict, banded, etc.)

Metcon:
18 Min EMOM
Min 1: 3 Power Cleans (185/135 or 75%)
Min 2: Row or Bike for Cals (16/12)
Min 3: 50 DU
*Athletes Should Pair Up with Someone using the same weight and start at different stations*

Elite Competition Class

1. Conditioning
3 Rounds:
50 DU, 20 Wallballs (20/14#)
50 Calorie Bike
2 Rounds:
50 DU, 20 Wallballs (20/14#)
35 Calorie Bike
1 Round:
50 DU, 20 Wallballs (20/14#)
20 Calorie Bike

2. Stamina Conditioning
EMOMx:10:
5 Bar Burpees + 5 Thrusters (115/80)

3. Gymnastics Conditioning
3 Sets:
In a 2:30 minute window, complete:
1:45 of “Paced” Ski Erg*
Max Muscle-ups in remaining 45 seconds
*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr

 

    EXPERIENCE CROSSFIT DNR

    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. 

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