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August 27, 2019 by DNRadmin

8/27/19

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The support we had on campus yesterday was ridiculous!! We had TONS of students and non-students stop by and hang out at the booth! Thank you for repping the Hooligan name. As many of you many have noticed, now that CSU is back in session we will have some drop ins and full classes. Please make sure you are signing up for your class times in advance. Thank you dudes and lady bros.

Freedom WOD Classes

Warm up – 6 Mins
250 M Row or 200 M Run
Then 2 Rounds:
15 Banded Y’s
15 Banded T’s
5 Negative Push Ups
Then 200 M Run or 250 M Row

S&C: 8 Mins
8 Min EMOM:
Odd: 10-12 Unbroken TTB or :30 M.E
Even: 15/11 Cal Row / Bike or Ski (:50 limit)

Mobility: 6 Mins
90 Sec / Side Lat Smash
90 Sec / Side Chest Smash

Metcon: 18 Min Cap
9 Rounds For Time:
7 Pull Ups (or ring rows)
7 Strict Dips
15 Sit Ups
*200 M Run After Every 3 Rounds

Elite Competition Class

Gymnastics Skills
5 Rounds, Not for Time:
300 Meter Row + 1-3 Strict Ring Muscle-ups

Gymnastic Conditioning
For Time:
750 Meter Ski Erg
21 Kipping Ring Muscle-ups
750 Meter Ski Erg

Conditioning
On the 5:00 x 5 Rounds:
400 Meter Run
15/12 Calorie Assault Bike
21 Toes to Bar

Midline
3 Rounds, Not For Time:
30 Second L-Sit on Rings
100 Meter Single Arm Farmers Carry
Athlete’s choice on loading for Farmers Carry.

Performance Power Training

Tuesday, August 27th ME LOWER:

Jet Fuel: Partners: Row 1k (total), partner not rowing hold plank. switch anytime.
If youre alone:
2x
row 250, hold 30second plank
-then
Stretch

Major Lift: Red: Squat
Wht/Blu: Squat
MAX 4
1xAMRAP @80%
**Suggested warmup: work up to between 65-75%ish performing no more than 3 reps. Then hit the 4 rep. If there is still room, add weight and hit one more set of heavy 4. No more after that.**
**Compare to max 6 from July 30th**

GainCity:
Wearing a hip circle:
3×20
Leg ext
Leg Curl
*Not much for GainCity this cycle…Use the Afterburner as accessory

Afterburner:
3 Rounds for reps:
5 Stations, 30 sec on, 30 sec off
Box Jump Over
Jumping Lunge
Wallball (30/20)
Power Clean
Assault Bike
*Kind of a fight gone badesque workout with all legs and programming intra-rest.

    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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