May 11, 2020 by DNRadmin

5/11/20

Friday to Saturday Over Night Murph - CrossFit DNR Fort Collins

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MURPH WOD INFO

COVID Style “Murph” means no more than 4 athletes working out at a time. So, how do we accommodate all of our athletes…  what are we to do? I’m glad you asked. The first heat for this years Murph WOD will start on Friday the 23rd at 4:00pm and have a strict 1 hour Cap. Every Hour on the hour we will start a new heat of 4 this will last through the night into Saturday morning. Thats right, you read that correctly we are running heats over night and into Saturday morning Hooligans! What better way to pay tribute than to nut up and do it over night.

So, put together a team of 4 athletes and let’s reserve a heat time for your team! Remember this is a free event to any and everyone. If you want to invite a family member or friend DO IT just let us know so we are ready for a new person.

“There ain’t nothing I can’t do. No sky too high, no sea too rough. Anything in life worth doing is worth overdoing. Moderation is for cowards.” – Shane Patton “Lone Survivor” 

Murph Shirts
are available for pre-order and you have until the 15th to place your order. Click the link below to order.
2020 Murph Shirts Order

Raffling off two(2) Weight Vest 
Proceeds will benefit Brittany Mathena as she prepares for kidney transplant surgery 

ZoomWOD Links

Topic: CrossFit DNR ZoomWOD 6:45 am
Time: This is a recurring meeting Meet anytime
Join Zoom Meeting
ZoomWOD 6:45am
Meeting ID: 970 7384 1222
Password: 109941

Topic: CrossFit DNR ZoomWOD 12:30pm
Time: This is a recurring meeting Meet anytime
Join Zoom Meeting
ZoomWOD 12:30pm

Meeting ID: 953 6123 5028
Password: 043003

Topic: CrossFit DNR ZoomWOD 6:15pm
Time: This is a recurring meeting Meet anytime
Join Zoom Meeting
ZoomWOD 6:15pm

Meeting ID: 951 5592 2099
Password: 361339

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
100 M Run or 150 Row
8 Snatch Grip DL
8 Hang Power Snatch
8 Back Rack Push Press
8 Sit Ups

Home Strength:
Every 90 seconds, for 9 minutes (6 sets):
DB/KB Snatch Complex

  • 3 DB power snatch
  • 3 DB snatch
  • 3 OHS
  • = 1 Rep

*Set 1 = Right Arm
*Set 2 = Left Arm
*Set 3 = Right Arm
*Set 4 = Left Arm
*Set 5 = Right Arm
*Set 6 = Left Arm

Home WOD: 
3 rounds (10 min Cap)
24 DB/KB Two Hand Thrusters or Wall Balls
12 Anchor Point T-2-B
6 DB/KB Power Snatches

Rest 2:00

3 rounds (10 min Cap)
24 DB/KB Two Hand Thrusters or Wall Balls
12 Anchor Point T-2-B
6 DB/KB Power Snatches

Strength:
Every 90 seconds, for 9 minutes (6 sets):
Squat Snatch

*Set 1 = 2 reps @ 80%
*Set 2 = 2 reps @ 85%
*Set 3 = 2 reps @ 90%
*Set 4 = 1 rep @ 95%
*Set 5 = 1 rep @ 100%
*Set 6 = 1 reps @ 100%

Metcon: 
3 rounds (10 min Cap)
24 WB 20/14
12 T-2-B
6 Hang Power Snatches 135/95

Rest 2:00

3 rounds (10 min Cap)
24 WB 20/14
12 T-2-B
6 Hang Power Snatches 135/95

Elite Competition Class

Pegboard Practice
AMRAP 3:
21/15 Calorie Ski Erg
Max Pegboard Ascents

Rest 3 Minutes

AMRAP 3:
21/15 Calorie Ski Erg
Max Pegboard Ascents

Snatch Technique (0:00 – 8:00)
5 Sets:
1 Pausing High Hang Squat Snatch
1 Pausing Hang Squat Snatch
1 Pausing Squat Snatch

Set 1: 35% 1RM Snatch
Set 2: 40% 1RM Snatch
Sets 3-5: 45% 1RM Snatch

Snatch Waves (8:00 – 17:00)
On the Minute x 9:
Minute 1: 1 Squat Snatch @ 60%
Minute 2: 1 Squat Snatch @ 64%
Minute 3: 1 Squat Snatch @ 68%

Minute 4: 1 Squat Snatch @ 64%
Minute 5: 1 Squat Snatch @ 68%
Minute 6: 1 Squat Snatch @ 72%

Minute 7: 1 Squat Snatch @ 68%
Minute 8: 1 Squat Snatch @ 72%
Minute 9: 1 Squat Snatch @ 76%

Stamina Squats
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

  • Barbell Loaded at 63% 1RM Front Squat

“Ceiling Fan”
For Time (15 Minute Cap):
21 Clean and Jerks (155/105)
100 Double Unders
21 Clean and Jerks (155/105)

On the Minute: 5 Wallballs (30/20)

Body Armor
3 Giant Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
100 Meter Sled Drag

Brother Bros Barbell Club

Monday (Session One)
Suggested Warm-Up:
3 minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 3 Burpees

2 Rounds:
10 Jumping Lunges + 5 Pull-Ups

With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split

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

A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

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

Build over the course of the 3 sets.

Use this as a warmup & to practice your pull underneath the bar.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean & Power Jerk x 1 rep

*Sets 1-4 = @ 65-70%
*Sets 5-8 = @ 70-75%

C.
Every 90 seconds, for 9 minutes (6 sets):
Split Jerk with a 2 second pause in dip & 2 second pause in catch x 1 rep @ 60-65% of 1-RM Split Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat with a 5 second lowering phase x 5 reps @ 50-65% of 1-RM Back Squat

E.
Two sets of:
Chin-Ups with a 2 second pause at top x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds

Performance Power Training

Monday, May 11th, 2020 

Jet Fuel: Ski Erg, or Assault Bike aggressively for 1 minute
-then
Tabata alternating:
Renegade rows https://youtu.be/7qZBfOlLiWA
*Use lightweight, focusing on core stability and db control
Push Press
-then Mash Upper Body

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day

Wht/Blu: Speed Bench/Pushups-Superset
7x
3 Bench Press @60%
Max Reps Pushups
**Superset-Perform 3 bench press and immediately perform max reps pushups without rest. Then rest as needed before the next set.
**Scale to get at least 10 reps pushups
-then
Shoulder Press
3×5 +2.5lbs from last week
*If you fail this week, drop 15lbs and reset.

GainCity:
-Red tier only: 5xmax reps pushups
**Scale to get at least 10 reps pushups
—-Everyone performs the following:
-5×25 DB CSR (chest supported rows) https://youtu.be/JIl8pvixHVA
*For today, hold DBs in line with the bench
-3xDB Curl Dropsets https://youtu.be/kC77aqqsEMc
*Perform 4 dropsets (including the first set)
*Start with a weight you can get 20ish reps
*Max reps of each sub-sequential weight
-5xmax reps dips
*Scale to get 20ish on the first set.
*Preferably NOT on rings. Use a dip bar if available or benches or boxes or GHD Bars. Scale anyway needed. Slingshot ok. Help from Feet ok.

After Burner:
Get as far as possible in 5 minutes:
1, 2, 3, 4, 5, 6, 7…etc
Burpees
Situps

ONE WEEK FREE TRIAL

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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