Are you planning on attending the Pride WOD Social on June 29th? If so click the link and register. Remember we have teamed up with the Fort Collins Local lululemon for this event and there will be two drawings for lululemon gear click the link to register.
Help us spread the word about our upcoming Pride WOD Social by share on your social media pages.
https://www.facebook.com/events/527597581100461/?active_tab=about
Welcome to the Northern Colorado Pride WOD Social! We invite everyone to come and show their support for our local LGBT+ community and give back by donating to the Trevor Project!
CrossFit DNR has teamed up with the local lululemon Fort Collins to provide a full day of fun, fitness and time to socialize with the NoCo community.
The $30 cost of the event includes:
– Pride WOD unisex shirt or female muscle tank with featured image above
– Ticket for lululemon raffle
– Seperate drawing for lululemon raffle tickets available for $5 – all money raised for this raffle will be donated to the thetrevorproject.org
Two Drawing prizes:
1. Drawing 1 – lululemon Top & Bottom (all participants entered)
2. lululemon customized workout package (estimated value of $300) – $5 raffle tickets
– Workout Bag
– Top & Bottom
– Accessories (underwear, socks, etc)
The full day schedule: Saturday June 29th
Yoga Warm Up: 9:30 a.m – 10:00 a.m
CrossFit Technique: 10:00 a.m – 10:30 a.m
Partner CrossFit WOD: 10:30 a.m – 12:00 p.m (~15 min workout with multiple heat times)
12:00 p.m – 1:00: Social Hour
1:00 p.m – lululemon Raffle
Freedom WOD Classes
Warm Up: 5 Mins
3 Rounds
8 Ring Row
5 Burpees
20 Sec Handstand Hold
Mobility: 10 Mins
90 sec/side Partner Hamstring Smash
90 sec/side Partner Tricep Smash
Strength: 10 Min
Week Four: De-load
10 Min EMOM
5 Bench Press 50-60% of 1RM
Metcon: 14 Min Cap
14 Min EMOM
Min 1: Row 200/175
Min 2: 8-10 HSPU
Elite Competition Class
Strict Handstand Pushups
12 Sets for Time:
30% of Max Strict HSPU
Last week, we completed 10 sets at 30%. Using the same number, we are increasing to 12 sets.
Push Jerk
5 Sets of 2:
Pausing Push Jerk
*1s Pause in Dip, and Catch
… Followed by:
5 Sets of 1:
Push Jerk
Conditioning
“Bel Air”
AMRAP 15:
40 Double-Unders
20 Dumbbell Hang CJ (70/50)
40 Double-Unders
20/15 Calorie Row
Odd-Object Conditioning
5 Rounds:
100m Run
100 Meter Wreckbag Run (70/50)
100m Run
Rest 1:00 between efforts.
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 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 2 minutes, for 12 minutes (6 sets):
Clean + Jerk + Clean x 1 rep
*Sets 1-2 = @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = @ 85% of 1-RM Clean & Jerk
(Perform a regular Clean & Jerk, drop the bar, then perform a clean)
C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps
*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 80% of 1-RM Power Snatch
*Sets 5-6 = @ 85% of 1-RM Power Snatch
D.
In 15 minutes, establish a 1-RM Front Squat
E.
Three sets of:
Bent Over Row x 8 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds
Performance Power Training
Wednesday, May 29th, 2019
Active Rest Day
Row 5k, Stretch!!
-OR-
HUMPDAY PUMPDAY!!
…It’s about to get nuts…
Courtesy of Rob Orlando and Hybrid Athletics:
“Hybrid 50”
50 reps at each station. You must complete the workout in this order and you cannot advance your station until you’ve completed all 50 reps.
50 bench press @ body weight
50 squats @ body weight
50 deadlifts @ 1.5X body weight
50 push jerks @ body weight
50 hang power cleans @ body weight
60 minute cap
**Scale as needed, this one is rough!
