July 7, 2020 by DNRadmin


Happy Birthday Josh CrossFit DNR Fort Collins CO


Happy Birthday Josh! Celebration workout coming later this week!

Freedom WOD Classes

Warm Up: 4 Mins
2 Rounds – :30 each:
Air Squats
Strict Press
Samson Stretch (trade at :15)

Strength: 12 Mins
Strict Press
Start at 70% and build

Mobility: 5 Mins
2:00 / Side Posterior Shoulder Roll

Home WOD: 14 Min Cap
3 Rounds For Time:
20 MB Cleans Wallballs (20/14)
20 Lateral Box Jump Overs (24/20) OR Broad Jumps (6’/4′)
15 Push Press (95/65) OR 12 / Side Single Arm DB Push Press

Metcon: 14 Min Cap
3 Rounds For Time:
25 Wallballs (20/14)
20 Lateral Box Jump Overs (24/20)
15 Push Press (95/65)

Elite Competition Class

Gymnastic Capacity A [On the 0:00]
5 Burpees to Target (6″)
1 Parallette Handstand Push-up (14″/8″)
5 Burpees to Target (6″)
2 Parallette Handstand Push-ups (14″/8″)
5 Burpees to Target (6″)
3 Parallette Handstand Push-ups (14″/8″)

Add 1 Parallette Handstand Push-up Each Round

  • We’ll start of today with the first of two Gymnastic Capacity pieces
  • Start a running clock for this workout, as the next portion begins on the 10:00
  • This piece ends on the 8:00, giving you 2 minutes of rest between
  • Over the 8 minutes of work, the parallette handstand push-ups will climb by 1 rep each round while the burpees to target remain at 5
  • We are purposefully going after a push-push combination with the upper body here
  • We are also purposefully climbing in reps, which makes us strategize even more in this high interference piece

Gymnastic Capacity B [On the 10:00]
For Time (3 Minute Cap):
300′ Handstand Walk

  • Starting at the [10:00] mark on the running clock, we’ll begin the second part of Gymnastics Capacity
  • Here, we’ll set a benchmark on handstand walks with 300 feet for time
  • There is a 3-minute cap for this piece
  • If you hit the cap, put 3:00 as your score and record total distance covered in the notes
  • If this movement is challenging, use this 3 minute window as a chance to practice getting more comfortable upside down

For Time:
800 Meter Pack Run (40/30)
30 Deadlifts (225/155)
800 Meter Pack Run (30/20)
20 Deadlifts (295/205)
800 Meter Pack Run (20/10)
10 Deadlifts (365/255)

  • This simple couplet workout features weighted running and deadlifts
  • The weight on the pack run will decrease with each set, while the deadlift weight increases
  • Use one barbell and pack and change out the weights as you go
  • The intended time range of this piece is between 18-25 minutes

Medicine Ball GHD Sit-ups (20/14)
Good Mornings (Empty Barbell)

After Each Set:
1 Minute Double Kettlebell Overhead Hold (53’s/35’s)

Odd-Object Conditioning
On the 3:00 x 4 Sets:
100 Meter Unbroken Sled Drag

Mountain Bike
45 Minute Effort

Performance Power Training

Tuesday, July 7th, 2020

Pre-Flight: Heavy deadlifts/squats then some static holds and finish with the classic powerclean box jump combo.

Jet Fuel: Every :30 x 8
MB Overhead toss + (1) up/down + 10m broad jump + 10m back pedal https://youtu.be/99Iy9DozFNs

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deadlift off 4” block vs bands
Max 3
*Set the barbell on top of  4” blocks, and lift against band tension
*Compare to max 5 June 9th

Secondary BB movement:
-Anderson Front Squat Holds https://youtu.be/XJxaXlboZdI
4x:10 Heavy (i.e. have a spiritual experience)
-Single leg Squats *video shows scaling options https://youtu.be/AjpY0xcFp8I
3×8 (each)
-Reverse hypers  *video shows a scaling option if you don’t have reverse hyper machine
3×20 OR
Supermans https://youtu.be/Y0S-F8RlxwE
3×15 (3 count hold at top) OR
GHRs *Video shows banded scaling option https://youtu.be/0BXRPyRjf8o
3xMax Reps

Every minute x 10 rounds:
5 Power Clean
5 High Box Jumps
*Power cleans moderate load, about 1 rep every 3 seconds
*Challenge height on boxes


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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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