August 6, 2020 by DNRadmin


CrossFit DNR Knappsdottir Fort Collins CO


Freedom WOD Classes

Warm Up: 7 Mins
400 M Run
20 Banded Pull Aparts
10 Strict Press
5 Power Snatch
5 Squat Snatch
10 / Side – Side Lunges

Strength: 15 Mins
Snatch – 5 Min Warm Up
10 Min EMOM
Min: 0-3 = 2 Power Snatch + 1 Squat Snatch – Build up to ~ 65%
Min: 4-7 = 1 Power Snatch + 1 Squat Snatch – Build up to ~ 80%
Min 8-10 = 1 Squat Snatch – Work to heavy single, no misses

Home WOD: 18 Min Cap
10 Rounds For Time:
6 Alternating KB Step Ups or Lunges
4 HSPU – Strict as long as possible OR 4 / Side DB Strict Press
2 Power Cleans 135/95 Or 4 / Side DB Cleans

Metcon: 15 Min Cap
10 Rounds For Time:
6 Alternating KB Step Ups (53/35)
4 HSPU – Strict as long as possible
2 Power Cleans 135/95

Elite Competition Class

2 Rounds For Quality:
1,000m Row
30 Abmat Sit-ups
15 Dual Dumbbell Box Step Overs (50’s/35’s)

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: Bench Press 3 board,
Max 5
AMRAP @80%

“Bamboo” Shoulder press
Max reps to failure Bandy Bicep Curls
Max reps to failure: Bandy Tricep extravaganza 

Tabata Alternating:
Drag Rows
Toes 2 Bar
**8mins total
**Row weight ahap to work 20 seconds unbroken
**Scale t2b as needed


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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. 

      Still Have A Question?

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

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