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August 26, 2019 by DNRadmin

8/26/19

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Thank you for all of the support at the RMTD and huge shoutout to the Judges! DNR took the top 5 spots! Way to work studs! Remember we will be on campus today and tomorrow from 8:00 a.m-3:00 p.m. Stop by and wear your DNR gear!

Freedom WOD Classes

Metcon: 7Mins
10 / Side Front and Lateral Kicks
1:00 Hip and Ankle Opener
10 Power Cleans
10 Front Squats w/ 2 Sec Pause
40 Banded Pull Aparts

Strength: 12 Mins
8 Min EMOM
Odd: 10 Back Squats (63%)
Even: 8-12 Unbroken HSPU – Hardest variation possible

Mobility: 7 Mins
2 Min / Side Glute Roll
90 Sec / Side Samson

Metcon: 12 Mins
3 Min AMRAP:
5 Power Cleans (135/95)
5 Front Squats
5 Lateral Bar Over Burpees

2 Min Rest

7 Min AMRAP
5 Power Cleans (95/65)
5 Front Squats
5 Lateral Bar Over Burpees

Elite Competition Class

Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats

Barbell: 72% of 3-Rep Max Back Squat
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.

Handstand Pushup Conditioning
On the 2:00 x 5 Sets:
50′ Single Dumbbell Overhead Walking Lunge (80/55)
Max Strict Deficit Handstand Push-ups in Time Remaining (4.5″/3″)

Kilos: 36.5/25

Conditioning
“Sucker Punch”
21-18-15-12-9:
Kettlebell Swings (70/53)
Thrusters (95/65)

Kilos:
Kettlebell: 30/22.5
Barbell: 43/29

Odd-Object Conditioning
For Time:
100 Meter Sled Push
9 Box Jump Overs (40″/30″)
12 Sandbag Cleans (150/100)
9 Box Jump Overs (40″/30″)
100 Meter Sled Push

Brother Bros Barbell Club 

Session One (Monday)
A.
Every 90 seconds, for 6 minutes (4 sets):
Squat Jerk x 3 reps

If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.

B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk

*Set 1 = 1 rep @ 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 Clean & Jerk.

C.
In 18 minutes, build to a 1-RM Front Squat

D.
Every 2 minutes, for 8 minutes (4 sets):
Seated DB Shoulder Press x 8 reps
V-Ups x 30 seconds

Performance Power Training

Monday, August 26th, DE UPPER:

Jet Fuel:
Standard Upper Body Warmup:
3 min Fighter Warmup (run/bike/row/burpee or jump rope for 3 minutes)
3x
10 Pushups
10 plate Lateral raises
10 plate Front Raises

Major Lift : Red: Bench Press
Wht/Blu: Bench Press
10×3 @60%

GainCity:
3x
15 Incline DB Bench
15 Single arm DB row
Max Time L-Sit
15 Hammer Curls
20 Bandy Pushdowns 

Afterburner:
5 Rounds:
In a 90 second window, complete:
7 Pullups (strict)
10 Push press +10lbs from last week
Max Overhead Steps
*Rest 1 minute between bouts
*Scale pullups accordingly so the workout continues to flow. Bands are ok today

    EXPERIENCE CROSSFIT DNR

    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    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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