June 30, 2020 by DNRadmin


Fort Collins Pride WOD CrossFit DNR


The turn out this past weekend for PRIDE WOD was UNBELIEVABlE! Thank you to all 62 athletes who participated and so many more that registered / donated! With everyone’s help we were able to raise $1000.00 to donate to The Trevor Project! Hooligan Strong!

Freedom WOD Classes

Warm Up: 5 Mins
2:00 Burpees to a Song (Bring Sally Up, Beat it, etc)
Then 2 Rounds:
8 Strict Knee Raises
8 Power Cleans
8 Front Squats

Strength: 15 Mins
Squat Clean Drills – 5 mins
-Olympic DL & Tall Cleans (timing of the shrug)
4 Rounds on the 2:00
6 Squat Cleans (50% and build up to 60%)

Mobility: 5 Mins
Trap / Shoulder Rolling or R.O.M

Home WOD: 10 Mins
10 Min AMRAP Ladder:
Goblet Squats 1-2-3-4-5, etc
Sit Ups 2-4-6-8-10, etc

Metcon: 10 Mins
10 Min AMRAP Ladder:
1 Complex: 1 Power Clean + 2 Front Squats (155/105 – no squat cleans)
*8 T2B after each set
*Increase 1 complex every round:
RD 1 = 1 P.C + 2 F.S + 8 T2B
Rd 2 = 1 P.C + 2 F.S + 1 P. C + 2 F.S + 8 T2B

Elite Competition Class

Gymnastic Capacity [On the 0:00]
AMRAP 2: Handstand Walk O-Course (Ramp Side)
Rest 30 Seconds
AMRAP 2: Parallette Strict Handstand Push-ups (7″/5″)
Rest 30 Seconds
AMRAP 2: Handstand Walk O-Course (Stairs Side)
Rest 30 Seconds
AMRAP 2: Freestanding Strict Handstand Push-ups

For Time [30 Minute Time Cap]:
150 Double Unders, 50 GHD Sit-ups
25 Strict Handstand Push-ups
120 Double Unders, 40 GHD Sit-ups
20 Strict Handstand Push-ups
90 Double Unders, 30 GHD Sit-ups
15 Strict Handstand Push-ups
60 Double Unders, 20 GHD Sit-ups
10 Strict Handstand Push-ups
30 Double Unders, 10 GHD Sit-ups
5 Strict Handstand Push-ups

Every 3 Minutes [Starting at 0:00]:
15/12 Calorie Bike Erg

Starting on minute zero 15/12 calorie bike every 3 minutes for the duration of the workout.

  • The 200m run every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout
  • Every 3 minutes [starting at 0:00] you’ll complete a 200m run
  • With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “”scored portion”” of the workout
  • This should work out to roughly 1 minute of running and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups
  • After coming back from the run, you’ll pick up wherever you left off in the workout
  • Run efforts take place on the [0-3-6-9-12-15-18-21-24-27…]
  • We’ll cap this workout at 30 minutes
  • If you hit the cap, put 30:00 as your score and note total completed reps

Row Conditioning
On the 4:00 x 2 Rounds:
800/650 Meter Row

On the 3:00 x 3 Rounds:
600/500 Meter Row

On the 2:00 x 4 Rounds:
400/350 Meter Row

Odd-Object Conditioning
3 Rounds For Time:
100 Meter Sandbag Carry (150/100)
21/15 Calorie Ski Erg
100 Meter Farmers Carry (100’s/70’s)
21/15 Calorie Ski Erg

Recovery Mountain Bike
45 Minute Off-Road Bike

Performance Power Training

Tuesday, June 30th, 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: Box Squat (if you have a safety bar, use it)
Max 5
Amrap @80% of 5

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

6 rounds:
:30, Single Arm KB Cleans (squat)
:30, Single Arm KB DL
:30, to sprint 20m. Rest remainder of 30 seconds.
*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.


    [honeypot level]


    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. 

      Still Have A Question?

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

      [honeypot level]