July 30, 2020 by DNRadmin


Core Development CrossFit DNR Fort Collins CO


Freedom WOD Classes

Warm Up: 6 Mins
15 KBS
10 Strict Knee Raises
15 KBS
5 / Side Straddle Leg Lift
15 KBS
1:00 / Side Samson

Strength: 6 Mins
:45 / Side Banded Wood Chop (video)
1:00 Mountain Climbers
:45 / Side Banded Pallof Press (video)
1:00 Bicycle Crunch
* :15 transition between movements

Mobility: 10 Mins
Athlete Choice
*Suggested: Work sore muscle groups or Hip Flexors / Quads

Home WOD: 12 Mins
8 Round Tabata :20/:10 – complete all 8 rounds at each movement before rotating
T2B OR V-Ups
KBS (35/20) OR DB Swings
Sit Ups

Metcon: 12 Mins
8 Round Tabata :20/:10 – complete all 8 rounds at each movement before rotating
KBS (35/20)
Sit Ups

Elite Competition Class

3 Rounds Not For Time:
1,000 Meter Row
1,000 Meter Ski Erg
2,000 Meter Bike Erg

Performance Power Training

Pre-Flight: Slingshot bench then a good ol pump session followed by DB powercleans and overhead

Jet Fuel:
3 Min EMOM:
2 Wallwalks
1 Wall + 20 Shoulder Taps
*each minute will have 3 wallwalks. On the 3rd wallwalk, finish with 20 shoulder taps (10 each side).
**Scale number if needed, scale to holds if taps cannot be done
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Bench vs Bands
Max 3
*1 count pause at chest
AMRAP @80%, no pause
*compare to max 5, July 9th

T-Bar Rows Heavy
Ring Curls
Diamond Pushups
60 in as few sets as possible
 **scale by elevating
150 Bandy Overhead Extensions
**In as few sets as possible (high rep count per set)

DB Power Clean
DB Push Press
**10 DB power clean, 10 DB push press, 8 and 8, etc..
Prescribed weight goals -55’s for dudes, 35’s for ladies.


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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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