July 21, 2020 by DNRadmin


Best of NOCO 2020 CrossFit DNR Fort Collins CO


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2020 Best Of NOCO

Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
200 M Run
5 Strict Pull Ups
10 Hang Power Snatch
15 Banded Curls

Strength: 12 Mins
Strict Pull Ups
Banded, Negatives, Weighted, etc

Mobility: 5 Mins
2:00 / Side Roll Lats

Home WOD: 18 Min Cap
3 Rounds For Time:
12 C2B Pull Ups OR 12 Renegade Rows / Side with Push Up
12 Hang Power Snatch (95/65) OR 9 / Side DB Hang Power Snatch (not alternating)
400 M Run

Metcon: 18 Min Cap
3 Rounds For Time:
6 Muscle Ups / 12 C2B Pull Ups
12 Hang Power Snatch (95/65)
400 M Run

Elite Competition Class

“Strict JT Sr.” 
Strict Deficit Handstand Push-ups (4.5″/3″)
Strict Ring Dips
Hand-Release Push-ups


  • “Strict JT Sr.” is a cycle benchmark we will re-test
  • It is a beefed up version of the benchmark workout “JT”
  • This triplet workout is an all upper body pushing focused gymnastics piece
  • Because it is high interference (all pressing), you’ll likely benefit from breaking each movement up into small sets from the very beginning

Body Armor Primer
7 Uneven Tempo Kettlebell Deadlift
50m Uneven Kattlebell Farmers Carry
7 Uneven Tempo Kettlebell Deadlift
50m Uneven Kattlebell Farmers Carry


  • This Body Armor primer is designed to prepare the midline, grip, shoulders, and lower body for the work ahead
  • “Uneven” means we’ll hold a different weight in each hand – forcing us to stabilize even more
  • This piece is not for time, rather for quality
  • After completing the first set of 7 Reps + 50 Meters, switch the weights to the other hands for the last set
  • You can increase loading over the 3 rounds, but each movement should ideally remain unbroken

Banded Deadlifts
9 Sets of 2 Banded Deadlifts

Sets 1-3: 45% of 1RM Deadlift
Sets 4-6: 50% of 1RM Deadlift
Sets 7-9: 55% of 1RM Deadlift

“7 Wonders”
3 Rounds: 7 Deadlifts, 5 Bar MU, 3 Push Jerks
700/500 Meter Row
3 Rounds: 7 Deadlifts, 5 Bar MU, 3 Push Jerks
700/500 Meter Row
3 Rounds: 7 Deadlifts, 5 Bar MU, 3 Push Jerks
Rx – 225/155

Odd-Object Conditioning
On the 3:00 x 5 Sets:
100m Sled Drag
Rest 2:00 between sets.

1 Set:
200m Sled Push

Not for Time:
1.5 Mile Run
5K Road Bike
1.5 Mile Run

Keep the intensity low

Performance Power Training

Deadlifts, deadlifts, and squats, then deadlift and squat, and SPRINT!

Jet Fuel:
200m Run
:30 Lunges
:15 high knees
Sprint Starts https://youtu.be/qtWDc8R6pnE
*go through this several times having people get warm

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Sumo Deadlift off 2” block
Max 1
*Compare to Max 3 June 23rd

-snatch grip deadlift
-Narrow Stance Goblet Squat/Situps
30 seconds max reps goblet squats, HEAVY
20 Situps

:10 Sprint
:20 Jog
**Consistent running for 5 minutes. Sprint for 10 seconds, then jog for 20 seconds. Repeat 10 times


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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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