June 29, 2020 by DNRadmin


Operation-Redwing-Picture CrossFit DNR


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 Classes

Warm Up: 6 Mins
200 M Run
15 Banded T’s
15 Banded Y’s
10 RDLs
10 Burpees
5 Inchworms

Strength: 12 Mins
Bench Press
4×8 on the 2:00 65%

Metcon : 25 Min Cap
Operation Red Wing 6/28/05
400 M Run
28 Push Press 75/55
28 Deadlifts 75/55
400 M Run
28 Push Press
28 Deadlifts
400 M Run
28 Push Press
28 Deadlifts
400 M Run

Elite Competition Class

Pegboard Conditioning
Not For Time:
100 Meter Run, 1 Pegboard Climb
200 Meter Run, 1 Pegboard Climb
300 Meter Run, 1 Pegboard Climb
400 Meter Run, 1 Pegboard Climb
500 Meter Run, 1 Pegboard Climb

Wearing (20/14) Weight Vest

Snatch Primer [On the 0:00]
On the 1:30 x 5 Sets:
2 Snatch Drops
2 Tall Snatches

Snatch Complex [On the 10:00]
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

Front Squat
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps

“Laces Out” [On the 0:00]
3 Rounds For Time:
9 Bar Muscle-ups
15 Kettlebell Push Presses (70’s/53’s)
21 Deadlifts (245/165)
27 Wallballs (30/20)

15 Minute Time Cap

  • Combining gymnastics and weighlifting in this longer AMRAP workout
  • With each station, we’ll alternate between pulling and pressing movements
  • Choose weights and variations that allow you to complete 4+ rounds today
  • This works out to a round at least every 4:30

Sled Drag [On the 16:00]
For Time:
400 Meter Sled Drag

Body Armor
On the 1:30 x 5 Rounds:
50′ Double Overhead Kettlebell Walking Lunge (53’s/35’s)
Max Strict Ring Dips in Time Remaining

Brother Bros Barbell Club

Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

4 Rounds:
6 Pushups + 6 Burpees + 6 Lunges + 6 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 75 seconds, for 6:15 (5 sets):
Snatch Balance x 2 reps

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

Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch

(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. That is 1 rep of the complex.)

At the 11 minute mark…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 75-80% of 1-RM Snatch

In 18 minutes, establish a 10 Rep Max Back Squat

Rest 3 minutes, then perform:

One set of:
Back Squat x 10 reps @ 90% of today’s 10 Rep Max

Three sets of:
Pull-Ups x 8 reps
Single-Arm DB or KB Row x 8 reps
Glute Ham Raise x 6 reps
Rest 45 seconds

Performance Power Training



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