July 28, 2020 by DNRadmin

7/28/20

Funny-Burpee-Quotes CrossFit DNR Fort Collins CO

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Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds – :30 at each
Burpees
Banded Curls
Hand Release Push Ups
Jump Rope
Banded Pull Aparts

Strength: 15 Mins
Bench Press – 5 min warm up
10-8-6-6 – 10 mins
10@~72%
8@~77%
6@80+%
6@80+%

Mobility: 8 Mins
2:00 / Side Roll chest and anterior shoulder
2:00 / Side Roll Tricep OR Lats

Home WOD: 13 Mins
13 Min AMRAP
15 Burpees w/ extra push up
5 Strict Pull Ups + 10 Kipping Pull Ups OR 10 DB Curls + 10 Bent Over Rows
*Every 2 mins perform :20 Hollow or Plank hold

Metcon: 13 Mins
13 Min AMRAP
15 Burpees w/ extra push up
5 Strict Pull Ups + 10 Kipping Pull Ups
*Every 2 mins perform :20 Hollow or Plank hold

Elite Competition Class

Press Complex
Build to a Heavy:
2 Push Presses
3 Push Jerks

Conditioning
“Overreaction”
15-12-9:
Push Press (155/105)
Box Step-Overs (70/50 to 24″/20″)

.. Directly into:

15-12-9:
Push Jerks (185/135)
Box Jump Overs (30″/24″)

Body Armor
4 Rounds:
:30s for Max Banded Good Mornings
:15s Rest
:30s Max Banded Pull-Aparts
:15s Rest
:30s Max Hollow Rocks
:15s Rest

Aerobic Capacity
On the 5:00 x 4 Rounds:
21/15 Calorie Bike Erg
50 Double-Unders
21/15 Calorie Ski Erg
50 Double-Unders

Performance Power Training

Pre-Flight:
Deadlifts, deadlifts, and squats, then deadlift and squat, and SPRINT!

Jet Fuel:
200m Run
2x
:30 Lunges
:15 high knees
Sprint Starts https://youtu.be/qtWDc8R6pnE
*go through this several times having people get warm
-then
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Box Squat
Max 3
*compare to max 5 June 30th

GainCity:
-snatch grip deadlift
3×10
-Narrow Stance Goblet Squat/Situps
5x
30 seconds max reps goblet squats, HEAVY
20 Situps

Afterburner:
10x
:5 Sprint
:25 Jog
**The sprint is shorter duration this week, with a 5 second longer jog. The idea here is to be able to push the envelope on the sprint longer and stronger.
**Consistent running for 5 minutes. Sprint for 5 seconds, then jog for 25 seconds. Repeat 10 times

ONE WEEK FREE TRIAL

CONTACT

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

(970) 213-3974

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

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?

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