May 19, 2020 by DNRadmin

5/19/20

Murph WOD Raffle - CrossFit DNR Fort Collins

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Don’t forget to get your tickets for this weekends raffle. We are giving a way a 20# weight vest, 12# weight vest, King Kong Backpack and King Kong Duffle Bag! Each ticket is $5.00, ask your coach during class or purchase them on MindBodyOnline in the online store.

Freedom WOD Classes

Warm Up:
500 M Row (2:30-3:00 min casual pace)
10 Wall Balls
10 DB Snatch

Mobility: 10 Mins
Hips / Quads / Hamstrings

Home WOD: 14 min 
0:00 – 6:00 min (6 min cap)
30-20-10
500 M Run
30 Wall Balls or DB/KB Thrusters
200 M Run
20 Wall Balls or DB/KB Thrusters
100 M Run
10 Wall Balls or DB/KB Thrusters

Rest 2 Mins

8:00 – 14:00 min (6 min cap)
500 M Run
30 DB Alternating Snatch 
400 M Run
20 DB Alternating Snatch
100 M Run
10 DB Alternating Snatch

Mobility: 10 Min
Hips / Quads / Hamstrings

Metcon: 14 min 
0:00 – 6:00 min (6 min cap)
21-15-9 (ladies cals 18-12-7)
Bike Cals
Wall Balls 20/14

Rest 2 Mins

8:00 – 14:00 min (6 min cap)
21-15-9 (ladies cals 18-12-7)
Row Cals
Alternating DB Snatch  50/35

Elite Competition Class

Gymnastic Conditioning
On the 1:30 x 7:
1 Set of Strict Deficit Handstand Push-ups (4.5″/3″)

“Long Beach”
1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees

Aerobic Threshold Intervals
On the 0: 27/21 Calorie Assault Bike
On the 3: 21/15 Calorie Assault Bike
On the 5: 15/9 Calorie Assault Bike

On the 7: 27/21 Calorie Assault Bike
On the 10: 21/15 Calorie Assault Bike
On the 12: 15/9 Calorie Assault Bike

On the 14: 27/21 Calorie Assault Bike
On the 17: 21/15 Calorie Assault Bike
On the 19: 15/9 Calorie Assault Bike

Performance Power Training

Tuesday, May, 19th, 2020

Pre-Flight: Sprints today so the afterburner is first. Then we’ve got some volume squats, and a bunch of bandy accessory work.

Jet Fuel: Afterburner is part of Jet Fuel Today
400m Run
Samson Stretch https://youtu.be/Qep84uTfiYI
Spiderman+Reach https://youtu.be/_SHyatulWbc
3x
20 seconds plate jumps
40yd accelerated jog *Start jogging and accelerate to sprint

-then

AFTERBURNER:
10x
4 Lateral box jump overs
2 hurdles (use hurdles if you have them or benches or cones)
20yd Sprint
*Rest is walk back time
*Box Jump switches to lateral jump-overs this week

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Pause Squat vs Chains
Max 1
AMRAP @80% no pause
*2 count pause
*Dudes 3 chains, Chicks 2 chains
**Compare to Max 3, April 21st**
**Notes on today’s lift: Since sprints take place first today, your Squat numbers will be compromised. Understand this is ok, and progress is still being made. I recommend trying to achieve a weight within 5%-10% of your max 3 from April 21st. If that feels good, then give one more bigger attempt**

GainCity:

3×15 Bandy https://youtu.be/Ght6L8wAVVg
-Lateral leg raises (each)
-Donkey Kicks (each)
-Leg extension

Afterburner:

*First

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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