August 13, 2020 by DNRadmin


CrossFit DNR Murph Fort Collins CO


Freedom WOD Classes

Warm Up: 6 Mins
30 Banded Pull Aparts
200 M Row
20 Banded Lat Press Downs
200 M Row
30 Banded Pull Aparts

Strength: 10 Mins
4 x 6 – Hardest Variation Possible

Mobility: 6 Mins
1:30 / Side Bicep Smash
1:30 / Side Lat Smash

Home WOD: 16 Min Cap
For Time:
600 M Run
20 / Side Bent Over DB/KB Rows
400 M Run
15 / Side Bent Over DB/KB Rows
200 M Run
10 / Side Bent Over DB/KB Rows

Metcon: 16 Min Cap
For Time:
60/45 Cal Row or Bike
35 Pull Ups
45/35 Cal Row or Bike
25 Pull Ups
30 Cal Row or Bike
15 Pull Ups

Elite Competition Class


5 Rounds for Quality
400m run
60 ft. Dumbbell Bear Crawl
30 Abmat Sit-ups

Performance Power Training


Everyone is overhead today, light-ish afterburner, focusing on back strength and trunk strength

Jet Fuel:
Death by Burpees
Starting with 1 burpee, every thirty seconds, add one burpee until failure. If failure happens before 10, subtract 3 burpees and hold that number until 5mins.
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Shoulder Press
Max 20 +5 lbs from July 2nd

“Bamboo” Shoulder press

Max reps to failure Bandy Bicep Curls
Max reps to failure: Bandy Tricep extravaganza 

Tabata Alternating:
Hang Power Snatch *light enough weight to work for 20 seconds unbroken (or scale to DB Power Snatch)
Toes 2 Bar
**8mins total
**Scale t2b as needed
**Tabata = :20 work, :10 rest


    [honeypot level]


    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

      [honeypot level]