August 11, 2020 by DNRadmin


brother bros crossfit dnr fort collins co


Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds:
200 M Run
10 Narrow Push Ups
5 Hang Muscle Snatch
5 Hang Power Snatch

Mobility: 6 Mins
2:00 / Side Chest Roll
2:00 PVC Shoulder ROM

Strength: 15 Mins
5 Min Warm Up
Bench Press
8 @ ~75%
8 @ ~78%
6 @ ~82%
4 @ ~85%

Home WOD: 12 Mins
3 Rounds on the 4:00 (0:00, 4:00, 8:00)
14 Hand Release Push Ups
7 Hang Power Snatch (135/95) OR 10/Side DB Snatch
200 M Run

Metcon: 12 Mins
3 Rounds on the 4:00 (0:00, 4:00, 8:00)
14 Dips
7 Hang Power Snatch (135/95)
200 M Run

Elite Competition Class

Gymnastic Skill
1 Round, Not for Time:
1,500 M Run
150′ Handstand Walk
1,000m Air Runner (20/14 Vest)
100′ Handstand Walk (20/14 Vest)

Gymnastic Capacity
On the Minute x 5:
25 Double-Unders, Max Strict PHSPU (0″)
Directly into…
On the Minute x 5:
25 Double-Unders, Max Kipping PHSPU (14″/8″)

“Charlie Brown”
On the 15:00 x 2:
800m Run
60/40 Calorie Erg Bike
40/30 Calorie Row
200m Wreckbag Run (70/50)

Odd-Object Conditioning
Double Tabata Sled Pull
Task: 600m Sled Drag @ 75% Bodyweight

*Attached by harness, facing away from sled, operate in :40s on, :20s intervals.

Ruck March
60:00 Pack March (60/40)

Performance Power Training

Pre-Flight: Front squats, and finish with a quick burn of farmer carry and sprints

Jet Fuel:
500m Row
20 Full Squat Burpee (perform a burpee and squat before jumping)

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Front Squat, Max 1
AMAP @80%
AMAP @70%
*Compare to max 3, July 14th

15 BB Rows AHAP
8 GHR (video shows banded as a scaling option. Can also be done on the floor)

5 Rounds, Work/Rest ratio 1:1 (video is an example only. Does NOT show the correct length or scheme).
HEAVY DB Farmer Carry
*50ft down, 50ft back
Shuttle Sprint
*50ft down and back, twice.
**Carry heavy DB’s 50ft, turn around and come back. Immediately put the DB’s down and sprint the same 50ft distance down and back twice (200ft total).
**Same as last week, but more rest given this time. Meaning each round should be done with all out intensity.


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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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