August 12, 2020 by DNRadmin


CrossFit DNR Personal Training - Kids


We are still figuring out details but we’ll likely be running preteen and teen classes starting the end of August! Details to come, but input is welcome from all of our Hooligan parents.

Freedom WOD Classes

Warm Up: 5 Mins
5 Inchworms
10 RDLs
30 DU / Singles
10 DL
30 DU / Singles
:30 / Side Pigeon
:30 / Side Samson

Strength: 10 Mins
For Quality, not time: (10 mins to complete but don’t rush)
50 V-Ups
Accumulate 1:30 Plank
50 Bicycle Crunches
Accumulate 1:30 Plank

Mobility: 8 Mins
2:00 / side hamstring smash
4:00 athlete choice – suggested calfs or hip flexors

Home WOD: 14 Min Cap
5 Rounds For Time:
10 Deadlifts (155/105) OR 15 KB DLs
30 DU / 60 Singles
10 Ballslams OR V-Ups

Metcon: 13 Min Cap
5 Rounds For Time:
10 Deadlifts (155/105)
30 DU / 60 Singles
10 Ballslams

Elite Competition Class

Overhead Squat Ladder
For Time:
5 Legless Rope Climbs
4 Overhead Squats (225/155)
3 Overhead Squats (245/165)
2 Overhead Squats (265/175)
1 Overhead Squat (285/185)

*Single bar, changing weights as we go, with the bar coming from the ground.

*If you have an Overhead Squat max of 315/220 or more, complete this as written, otherwise modify weights

Capacity Builder
9 Power Snatches (155/105)
12 Power Cleans
15 Push Jerks
AMRAP Overhead Squats



  • Steady singles will likely be the best strategy for most of us.
  • Doubles and triples will also work for those of us comfortable with cycling this weight.


  • Similar to DT, let’s ensure that our final power clean set’s us up for the Push Jerks.


  • In order to maximize the time we have for overhead squats, try to set your self up to go straight from the Push Jerks into the Overhead Squats.
  • Try to have a wider grip on your Push Jerks in order to shorten range of motion while also setting us up to go straight into a set of Overhead Squats after the final Jerk.

“Kicking and Screaming”
3 Rounds:
10 Power Snatches (135/95)
20 Overhead Squats (135/95)
30 Toes to Bar
40 Single Arm Dumbbell Hang CJ (50/35)

Pistol Conditioning
AMRAP 1: Pistols
Rest :30s
AMRAP 1: Pistols

3 Rounds, Not for Time:
1,000m Ski Erg
25 Medball GHD Sit-Ups

Brother Bro’s Barbell Club

Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 10 Lunges

With empty bar:
8 Back Squat, 8 Deadlift, 8 Press
4 Muscle Snatch, 4 Overhead Squat
4 Power Snatch, 4 Power Cleans
3 Power Snatch, 3 Power Cleans
3 Push Press, 3 Power Jerks

*Every new line means take a short break before moving to the next movements

Every 90 seconds, for 12 minutes (8 sets):
Power Snatch

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Power Snatch. Limit yourself to 3 misses.

Every 90 seconds, for 7:30 (5 sets):
Power Clean x 2 reps @ 80-85% of 1-RM Power Clean

In 13 minutes, establish a 3-RM Push Press

In 13 minutes, establish a 4-RM Deadlift

One set of:
Front Rack Barbell Lunges x 50 steps

Pick a weight that you think you can do in no more than 3 sets. This will be a much lighter weight than you normally use. Try to hold onto the bar as long as possible!

Performance Power Training

Active Rest Day
Get out of the gym, go to a park or a track.
6 – 200m run, 45 seconds rest between
6 – 100m run, 30 seconds rest between
6 – 40m run, 15 seconds rest between
**Challenge yourself on all runs. The 40s should be all out sprints
Humpday Pumpday
CFBB Total:
In order, find 1rm
Bench Press
Power Clean
Girth Differential
Reverse Tabata:
*10 seconds work, 20 seconds rest
Tabata Alternating:
DB Curls
DB Overhead Ext or Kickbacks


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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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