24/7 access included in membership

June 27, 2018 by thao

6/28/18

Share

On June 28, 2005, a team of four Navy SEALs, tasked for surveillance and reconnaissance of a group of structures known to be used by Ahmad Shah and his men, fell into an ambush by Shah and his group just hours after inserting by fastrope from an MH-47 helicopter in the Hindu Kush of Afghanistan.
 
The team members were team leader Navy Lieutenant Michael P. Murphy of SEAL Delivery Vehicle Team 1 (SDVT-1), based out of Pearl Harbor, Hawaii; Petty Officer Second Class Danny P. Dietz from SEAL Delivery Vehicle Team 2 (SDVT-2), based out of Virginia Beach, Virginia; Petty Officer Second Class Matthew G. Axelson from SEAL Delivery Vehicle Team 1 (SDVT-1); and Navy Hospital Corpsman Second Class Marcus Luttrell, of SEAL Delivery Vehicle Team 1 (SDVT-1). After moving to a pre-determined, covered overwatch position, from which the SEALs could observe the Named Areas of Interest, the team was discovered by local goatherders. After determining that they were civilians, and not combatants, Lieutenant Murphy had them released, as was protocol in the area of operations at the time, according to rules of engagement.  Three of the four SEALs were killed in an ambush; a quick reaction force helicopter sent in for their aid was subsequently shot down with an RPG-7 rocket propelled grenade by one of Shah’s men, killing all on board; 8 Navy SEALs and 8 U.S. Army Special Operations aviators.

Freedom WOD Class

Warm Up 6 mins
200 M Run
2 Rounds
5 /side Single Leg KB RDL
7 Kip Swings
9 Banded “W” Slow and controlled

Strength: 10 Mins
Re-Test Max Effort Day!
Pull Ups

Metcon: 25 mins
Operation Red Wing 6/28/05
400m Run
28 Push Press 75/50
28 Deadlifts 75/50
400 M Run
28 Push Press
28 Deadlifts
400 M Run
28 Push Press
28 Deadlifts
400 M Run

Post Score on white board.

Elite Competition Class

1. Snatch Primer
3 Muscle Snatches + 3 Overhead Squats
1 Set – 40%,
1 Set – 45%,
3 Sets – 50%

2. Snatch
On the Minute x 12
Power Snatch + Hang Squat Snatch
Minute 1: 60%
Minute 2: 64%
Minute 3: 68%
Minute 4: Rest
Minute 5: 72%
Minute 6: 76%
Minute 7: 80%
Minute 8: Rest
Minutes 9-10-11: Build to a Heavy Complex

3. Overhead Squat
Build to a Heavy Single

4. Conditioning
For Time:
2,000 Meter Row
Directly Into…
5 Rounds:
16 Toes to Bar
12 Push Jerks (155/105)
8 Alternating Dumbbell Squat Snatches (80/50)

Performance Power Training

Thursday, June 28th, 2018
Jet Fuel: Overhead for the main focus today. Then a DB extravanganza.
Partners:
3 min assault bike arms only @50rpm (ladies 60rpm (dudes)
-Switch anytime the rpms drop below the threshold
-then
Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Push Press
Max 2
-then
2xMax reps Strict press @50% of 2rep weight
*Compare to max 4 June 7th

GainCity:
DB Bench
5×10 Heavy
Weighted Chinnup
3×5
*Scale to unweighted, then to jumping w/ negative
Bandy Curls/Pushdowns https://youtu.be/eoWDUIK4gmMhttps://youtu.be/llCOtaJIzNw
3×30

Afterburner:
20-16-12-8-4
Renegade Rows https://youtu.be/bFHSIYT7S0A
4-8-12-16-20
DB Push Press
*The weight should not be so heavy that the hips cannot stay low and straight during the rows.
*Same weight for both

    EXPERIENCE CROSSFIT DNR

    CONTACT

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

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    POPULAR POSTS

    9/6/25

    9/5/25

    9/4/25

    9/3/25

    9/2/25

    9/1/25

    8/30/25
    HAVE A QUESTION? ASK US NOW!

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!