June 18, 2020 by DNRadmin


New hooligan to the family CrossFit DNR Fort Collins CO


We’d like to congratulate Tiffani and Danny and also welcome Connor David Straub into the Hooligan family! We’re so happy for all three of you and excited to see the next step in your adventures!

Freedom WOD Classes

Warm Up: 4 Mins
2 Rounds – :30 Each
Bent Over Barbell Rows
Jump Rope

Strength: 12 Mins
4 Rounds on the 2:00
8 Bench Press (60%)

Home WOD: 25 Min Cap
For Time:
800 M Run
30 Pull Ups Or Bent Over Rows
30 Burpees
600 M Run
20 Pull Ups Or Bent Over Rows
20 Burpees
400 M Run
10 Pull Ups Or Bent Over Rows
10 Burpees

Metcon: 25 Min Cap
For Time:
800 M Run
30 Pull Ups
30 Burpees
600 M Run
20 Pull Ups
20 Burpees
400 M Run
10 Pull Ups
10 Burpees

Elite Competition Class

Optional Recovery Day

Performance Power Training

Thursday, June 18th, 2020
Pre-Flight: Shoulders, and a bunch of static holds and a quick pullup/row combo

Jet Fuel:
1 min burpees
10m Single arm overhead KB walk (down rt, back lt)
10 hard ring rows
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Board Press
Max 1, 2 board
AMRAP @80% w/ 2 board
AMRAP @80% w/ 3 board
**Compare to max 3, May 28th**

-Chin Holds (:10) https://youtu.be/FDwbHBVqhkU
*Hold chin over the bar for 10 seconds, rest and repeat for 5 reps, for 3 sets
-Single Arm DB Row (3-0-0-3 = 3 count down, no pause, up fast, 3 count hold at top)
-3×21’s https://youtu.be/NTWVwFcAzLo
DB Bicep Curls (7 start to half, 7 half to finish, 7 full rom)
-Weighted bench dips https://youtu.be/TN_ISD6jkcE

5 Rounds:
Max Kipping Pullups
10 Cal Row
Rest 2 minutes between attempts
**Score is smallest set of pullups, and longest time on row


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

    (970) 213-3974


    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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