August 27, 2020 by DNRadmin


DogDaysOfDNR CrossFit DNR Fort Collins CO


Yesterday was National Dog Day and we saw a lot of cute pups on your social media pages. But not everyone in the CFDNR community got to see them. Check out the CrossFit DNR FB page for the Dog Days Of DNR post and comment with a picture and the name of your pup!

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
200 M Run
10 Russian KB Swings
10 Kipping Swings
10 RDL w/ 3 sec negative
10 Banded Lat Press Down
200 M Run

Perform mobility between strength sets

Strength: 15 Mins
Deadlift using 90% of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Home WOD: 14 Min Cap
Deadlift 185/130
DB/KB or Banded Lat Pullover

Metcon: 10 Min Cap
“Choose Your WOD”
Option 1
Deadlifts 315/205
Muscle Ups

Option 2
Deadlifts 255/180
Chest-2-Bar Pull Ups

Option 3
Deadlift 185/130
Pull Ups

Elite Competition Class

Thursday, August 27th, 2020

Pre-Flight: Heavy Bench, some curls and a KB bonanza
Jet Fuel:
:30 Wall throws
:30 DB Overhead hold (2db’s)
-Mash upper body

Major, Lift:
Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Pause Bench vs Bands
Max 1
AMAP @80%
*Compare to max 3, July 30th


-Superset 4x
12 DB Kickbacks (each)
Max reps bandy curls
-BB Upright Rows **Video shows DB’s, but use BB
3×12 AHAP
-Slingshot Pushups
3xMax Reps

7min AMRAP:
5 Double KB Swing
5 KB Push press
5 Situps
**Each set perform all 5 kb swing in a row first, then all 5 push press in a row, after.
*When performing double kb swing, keep kb’s between legs.
*Last KB swing can end on shoulders so the next rep can be a push press


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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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