June 26, 2020 by DNRadmin


Pride WOD Social yoga CrossFit DNR


Thank you all for supporting the 2020 PRIDE WOD Social!

Below is all the information that you will need for the morning of the event:

Event timeline:
7:30 – Check In
8:00-8:40 a.m – Yoga Warm Up (West Side in the grass)

8:40-9:00 a.m – Technique Review and Workout Breakdown

9:00-9:20 a.m – WOD (H.I.T.T style workout in the parking lot – East Side)

9:30-10:00 a.m – Raffle

*After the raffle, athletes are invited to hang out and socialize while respecting the surrounding businesses (if outside) and maintaining social distancing.


-Please use the fenced in parking lot to the North side of DNR behind the vacant building. If space is not available, we ask that you keep our parking lot clear and use the neighborhood to park.

What you will need to bring:

-WATER!!! The entire event will be held outside so bring plenty of water

-Yoga Mat – we apologize but will not be able to supply mats this year

-A Face Covering – they will not need to be worn during physical activity

The Trevor Project:

This will be the second year that we are raising money to donate to The Trevor Project, which is a suicide prevention hotline who focuses on teens in the LBGTQ community. We love what the non-profit is doing and would love your support in trying to raise money. Every participant will be entered in for the raffle drawing as part of the event registration but you will be able to purchase additional tickets for $5. The money raised from the raffle will be donated to The Trevor Project!

Raffle Prizes:

We will have 4 prizes that you can win in the raffle.

2 x $100 lululemon giftcards

2 x Free month membership to CrossFit DNR

Current athletes will have their next month paid for

Other participants can choose to redeem a $100 giftcard for product or future event registration at DNR (expires 12 months)

Freedom WOD Classes

Warm Up: 6 Mins
10 Goblet Squats
10 Lateral Step Ups (5/side)
50 Jump Ropes
10 Lateral Step Ups (5/side)
10 Goblet Squats
1:00 / Side Samson Stretch

Strength: 13 Mins
4 x 10 on the 2:00
Back Squat (60%)

Mobility: 6 Mins
Banded Hip Stretches

Home WOD: 17 Min Cap
For Time:
400 M Run
40 Alt. KB Step Ups (53/35 – single KB) OR 50 Goblet Squats
40 KB Goblet Lunges (53/35)
40 Alt. KB Step Ups OR 50 Goblet Squats
40 KB Goblet Lunges
400 M Run

Metcon: 17 Min Cap
For Time:
Cal Row / Bike (40/32)
40 Alt. KB Step Ups (53/35 – single KB)
40 KB Goblet Lunges (53/35)
40 Alt. KB Step Ups
40 KB Goblet Lunges
Cal Row / Bike (40/32)

Elite Competition Class

Clean and Jerk Technique [On the 0:00]
On the 1:30 x 5 Sets:
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk

Clean and Jerk [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk

Back Squat
3 Reps
6 Reps
12 Reps

Walking Lunge
[0:00 – 6:00]
Build to a Heavy:
50′ Barbell Front Rack Walking Lunge

[6:00 – 12:00]
Build to a Heavy:
50′ Dumbbell Front Rack Walking Lunge

“Red Zone”
Hang Power Snatch (95/65)
Thrusters (95/65)

  • Today’s couplet workout is all about weightlifting, as we alternate between 2 single dumbbell movements
  • The rep scheme works down from 30-10 and then back up to 30
  • The workout flows like this:
    30 Single Dumbbell Hang Power Snatches
    30 Single Dumbbell Thrusters
    20 Single Dumbbell Hang Power Snatches
    20 Single Dumbbell Thrusters
    10 Single Dumbbell Hang Power Snatches
    10 Single Dumbbell Thrusters
    20 Single Dumbbell Hang Power Snatches
    20 Single Dumbbell Thrusters
    30 Single Dumbbell Hang Power Snatches
    30 Single Dumbbell Thrusters
  • Within the workout, we’ll alternate arms every 5 reps
  • Choose one light-moderate dumbbell for both movements based on the movement that is more challenging for you
  • This should be a weight that allows you to cycle 30+ reps unbroken when fresh at the more challenging movement
  • Since this workout has fairly high reps [220] with just one piece of equipment, go with a lighter weight if you’re on the fence between two options
  • You can expect this workout to take between [10-18] minutes to complete

Odd-Object Conditioning
400 Meter Sled Push

Meters 0-100: 2x Bodyweight
Meters 100-200: 1.75x Bodyweight
Meters 200-300: 1.5x Bodyweight
Meters 300-400: 1.25x Bodyweight

Body Armor
3 Rounds:
45 Seconds Banded Pull-Aparts
45 Seconds Hollow Rocks
45 Seconds Banded Tricep Extensions
45 Seconds Banded Good Mornings

Rest 1 Minute Between Rounds

Aerobic Endurance
On the 3:00 x 5 Rounds:
200 Meter Row
12/9 Calorie Assault Bike

Brother Bro’s Barbell Club

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

3 Rounds:
15 Air Squats + 10 Pushups + 5 Pull-Ups

2 Rounds:
10 Lunges + 5 Inchworm Pushups

1 Round:
Hold bottom of Air Squat for 1 minute

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances

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

Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every 90 seconds, for 4:30 (3 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 3 sets.

Every 2 minutes, for 16 minutes (8 sets):

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

Every minute, on the minute, for 5 minutes (5 sets):
Clean & Jerk x 1 rep @ 75-80%

Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 3 reps @ 85-90%

Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 4 reps @ 90-95% of your 4-RM weight

Performance Power Training

Friday, June 26th, 2020

Pre-Flight: Fun mash of squats, deads and weighted step ups and RDL’s. It’s a classic leg day.

Jet Fuel:
Row 500
2x100m row time trial
*100m AFAP!! Rest 2mins between attempts

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Deadlift/Squat
2 Position Deadlift https://youtu.be/hckzt5B8qLk
7×2 @45%
*1st rep, 1 count pause at knees, 2ns rep, fast
6×4 @60%

Single Arm DB Stepups https://youtu.be/iot6Ii4_W3w
3×8 (each) (do not alternate. All 8, then switch legs)
DB RDL https://youtu.be/MTaelOeeIxk
3×12 (db in both hands)

5 min AMRAP: https://youtu.be/IXppaoSjPTQ
10 KB Swing (eye level)
10 Goblet Squats


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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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