May 18, 2020 by DNRadmin


Hero WOD Monday Daniel Hansen - CrossFit DNR Fort Collins


2020 Best Of NOCO

VOTE CrossFit DNR as the Best CrossFit Gym in NOCO! Do It Today or at the very least by the end of May

U.S. Marine Staff Sgt. Daniel Hansen died Feb. 14, 2009, in Farah Province, Afghanistan, when an improvised explosive device he was working on detonated.

Hansen is survived by his mother, Sheryll; father, Delbert; younger sister, Katie; and twin brother, Matthew (also a Marine).

ZoomWOD Links

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

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

Meeting ID: 953 6123 5028
Password: 043003

Topic: CrossFit DNR ZoomWOD 6:15pm
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ZoomWOD 6:15pm

Meeting ID: 951 5592 2099
Password: 361339

Freedom WOD Classes

Warm Up: 5 Mins
200 M Run / 250 Row / .3 Bike
Plate Warm up

Home Strength:

Home WOD: 30 min Cap
5 Rounds
30 KB/DB Swings
30 Burpees
30 V-Ups

Reduce Rounds or Reps as needed.
KB/DB Swings can be modified to Russian swings if needed.
Burpee with or without push up
V-Ups, Tuck Ups or Sit Ups


Metcon: 30 min Cap
5 Rounds
30 KB Swings 70/53
30 Burpees
30 GHD Sit Ups

Play this one Safe/Smart and Modify especially GHD (this is a new(er) movement for a lot of you).
Whys to modify:
3 Rounds instead of 5
KB Swings: Less weight and/or Russian swings
Burpee: Just do them!
GHD Sit Ups: Less is more here, so only do 15 instead of 30. Other Options V-Ups, Tuck Ups, Sit Ups

Elite Competition Class

Snatch Waves (8:00 – 17:00)
On the Minute x 9:
Minute 1: 1 Squat Snatch @ 64%
Minute 2: 1 Squat Snatch @ 68%
Minute 3: 1 Squat Snatch @ 72%

Minute 4: 1 Squat Snatch @ 68%
Minute 5: 1 Squat Snatch @ 72%
Minute 6: 1 Squat Snatch @ 76%

Minute 7: 1 Squat Snatch @ 72%
Minute 8: 1 Squat Snatch @ 76%
Minute 9: 1 Squat Snatch @ 80%

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

  • Barbell Loaded at 65% 1RM Front Squat

Strict Gymnastics
Not For Score:
[0:00 – 10:00]
1 Pegboard Climb
50′ Zig Zag Handstand Walk O-Course
10 Pausing Pistols

[10:00 – 20:00]
3 Pausing Strict Chest to Bar Pull-ups
6 Inchworms
9 Strict Toes to Bar
12 Pausing Hip Extensions

“Nasty Girls Remix”
3 Rounds:
50 Alternating Pistols
10 Ring Muscle-ups
10 Hang Power Cleans (225/155)

Odd-Object Conditioning
[On the 0:00]
200 Meter Sled Drag (Bodyweight)

[On the 5:00]
200′ Double Kettlebell Overhead Walking Lunge (53’s/35’s)

[On the 10:00]
200 Meter Sled Drag (Bodyweight)

Brother Bros Barbell Club

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

3 Rounds:
8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

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

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

Every 90 seconds, for 4:30 (3 sets):
Muscle Clean x 3 reps

Keep this light & use it as a warmup.

Every 2 minutes, for 14 minutes (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

In 20 minutes, establish a 3-RM Back Squat

Three sets of:
Pull-Ups with a 4 second lowering phase x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest as needed

Performance Power Training

Monday, May 118th, 2020

Jet Fuel: Ski Erg, or Assault Bike aggressively for 1 minute
Tabata alternating:
Renegade rows
*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
3 Bench Press @65%
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
Shoulder Press
3×5 +2.5lbs from last week
*If you fail this week, drop 15lbs and reset.

-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)
*For today, hold DBs in line with the bench
-3xDB Curl Dropsets
*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.



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    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

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    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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