June 23, 2020 by DNRadmin


Lisa Cleans CrossFit DNR Fort Collins CO


Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds – :30 Each
Air Squats
Mountain Climbers
Alternating Samson Stretch

Strength: 15 Mins
4 Rounds on the 2:00
10 Bench Press (60%)

Mobility: 5 Mins
2:00 / Side LAX Roll T-Spine

Home WOD: 12 Mins
4 Rounds Rotating Tabata :45/:15
Front Squats (115/75) OR Goblet Squats
Sit Ups
Box Jumps OR Alternating Body Wt Lunges

Metcon: 12 Mins
4 Rounds Rotating Tabata :45/:15
Front Squats (115/75)
Sit Ups
Box Jumps

Elite Competition Class

Gymnastic Capacity
Kettlebell Swings (70/53)
Strict Handstand Push-ups

After Each Round: 50’ Handstand Walk Obstacle Course

“Hot Route”
For Time:
Buy-In: 1 Mile Run

Directly Into 3 Rounds:
50′ Single Dumbbell Overhead Walking Lunge (Left)
50′ Single Dumbbell Overhead Walking Lunge (Right)
30 Alternating Pistols
7 Devil’s Press (80’s/55’s)

  • Today’s medium-long AMRAP 18 begins with a “buy-in” 1 mile run
  • The run only happens one time at the start of the workout
  • With whatever time remains in the workout following the run, you’ll complete as many rounds as you can of double unders, air squats, and dumbbell plank rows
  • Your score will be the total number of rounds and reps of those 3 stations
  • You can expect the mile run to take between 6-9 minutes, giving you about 9-12 minutes to work through the scored portion of the workout
  • Choose a rep number or variation that allows you to complete this station in right around 1 minute
  • From a push-up plank position with hands gripping dumbbells, you’ll alternate rowing 1 dumbbell up to your chest
  • We’ll complete a total of 20 reps, or 10 each side
  • At the top, ensure the dumbbell makes contact with the body before lowering the weight back down
  • Choose a dumbbell weight that you are capable of completing for 20+ reps unbroken when fresh
  • Click Here to see a video of this movement

Stamina Conditioning A [On the 0:00]
Assault Bike Calories

On the Minute:
3 Kipping Parallette Handstand Push-ups (14″/8″)

Stamina Conditioning B [On the 10:00]
Ski Erg Calories

On the Minute:
50′ D-Ball Walk (150/100)

Stamina Conditioning C [On the 20:00]
Row Calories

On the Minute:
3 D-Ball Cleans (150/100)

Performance Power Training

Tuesday, June 23rd, 2020

Pre-Flight: Sumo deads, squats, and here comes the KB bonanza.

Jet Fuel:
Row 500
50 unbroken Wallballs (total)
*Partners may switch wallballs back n forth at anytime, but the ball may not hit the ground, and it may not be handed off. It must be tossed to the wall and caught by their partner. 5 Burpee penalty each time the ball drops

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Sumo Deadlift off 2” blocks
Max 3
AMRAP @80%
*Compare to max 5, May 26th

Goblet Reverse Lunge https://youtu.be/aWStzimpKZs
3×8 Each (alternate)
DB Russian Twists https://youtu.be/OYN6TpZOORw
5×30 seconds

5 Rounds https://youtu.be/H5jD1Be7mfg
5 Single Arm KB Cleans (squat) Ahap
5 Single Arm KB DL
*Switch arms every round
**This is unilateral stability again. Push the pace, but do not go too fast and lose tension, or rotate the spine or hips. Focus on straight upright posture and position.


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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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