June 24, 2020 by DNRadmin


CrossFit DNR Group Workout Fort Collins CO


Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds:
200 M Run
15 Bent Over Barbell Rows
15 Strict Press

Strength: 10 Mins
Strict Pull Ups
4 x :30 M.E on the 2:00
*Aim for 6 Minimum, band as needed. Add a weight as desired

Mobility: 5 Mins
2:00 / Side Chest or Tricep Smash

Home WOD: 15 Min Cap
3 Rounds For Time:
15 Strict Dips Or Hand Release Push Ups
15 Push Press (95/65) OR 10/Side Single Arm DB Push Press
400 M Run

Metcon: 15 Min Cap
3 Rounds For Time:
15 Strict Dips (Rings, Matador, Box)
15 Push Press (95/65)
400 M Run

Elite Competition Class

“Hook and Ladder”

[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)

[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)

[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)

  • Each round of todays interval workout includes the same amount of work completed in 3 different iterations
  • The total amount of work in each 5-minute window is 30 reps at each movement
  • You’ll work through the listed reps and rest with whatever time remain until the next window
  • With rest built in, we’re looking to move quickly through each interval
  • To ensure you have enough rest built in, each piece should take less than 4 minutes to complete
  • This gives you at least 1 minute of rest before beginning the next iteration
  • Record your time for each interval, as your final score is the sum total of these 3 efforts
  • This movement is completed laterally over one dumbbell
  • The chest and thighs hit the floor in the bottom
  • You can jump up or step up out of the burpee
  • The feet should pass over the handle as you jump over the dumbbell
  • There is no need to stand to full extension on the jump
  • We’ll use a light-moderate load here, with the emphasis on cycling larger sets
  • This should be a weight that you could complete for 30+ reps unbroken when fresh
  • For this workout, we’ll alternate arms every 5 reps
  • Click Here to see a demo of this movement

Odd-Object Conditioning
On the 3:00 x 5 Rounds:
2 Pegboard Climbs
7-6-5-4-3 Axel Bar Power Cleans

Body Armor 
Not For Score:
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk

After Each Set: 20 Second L-Sit on Parallettes

Capacity Builder
For Time:
Unbroken Deadlifts (225/155)

Road Bike Recovery
30 Minute Outdoor Ride

Brother Bro’s Barbell Club

Wednesday (Session Two)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
3 Inchworm Pushups + 6 Burpees + 9 Lunges + 12 Air Squats

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Snatch Balances
4 Squat Snatch
4 Squat Snatch

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

Every 90 seconds, for 4:30 (3 sets):
3-Position Snatch x 1 rep

Do not go above 60% of your 1-RM Snatch.

Every minute, on the minute, for 6 minutes (6 sets):
No Feet Power Snatch x 1 rep @ 65-75% of 1-RM Power Snatch

Start with your feet in your landing position. Your heels can come off the ground but your foot shouldn’t leave the ground.

In 15 minutes, establish a 1-RM Overhead Squat

Every 2 minutes, for 8 minutes (4 sets):
Clean Pull with a 6 second lowering phase x 3 reps @ 110% of your 1-RM Clean

Three sets of:
Bulgarian Split Squats x 5 reps
Rest 60 seconds

Performance Power Training

Wednesday, June 24th, 2020
Active Rest Day
10 seconds sprint
1 minute jog
*this takes exactly 11:40
5 Deadlift
20 Evil Wheels https://youtu.be/jXQzPHpgW84
*Rest as needed between sets
**Depending on the deadlift weight, this may require (2) barbells so it will roll easily.
1min Max Distance Prowler push @80% Bodyweight
Max Reps Pushups in one unbroken set
*Rest as needed
*Scale pushups to get at least 15 unbroken


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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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