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August 21, 2015 by thao

8/21/15

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Freedom WOD Classes

D.R.O.M.s

Strength:
Bench Press using 90% of your 1RM + 10lbs to calculate load
70% X 3
80% X 3
90% X 3+

Metcon:
75 Sit Ups
Then:
4 Rounds
400 meter Run
20 Back Rack Lunges 65/45 (10 reach leg)
Then:
75 Sit Ups

Elite Competition Class

1. Conditioning
5 Rounds for time of:
5 Unbroken Strict Press – as heavy as possible
20/15 cal Row
25 Abmat Sit ups
Rest 1 min between rounds

2. Strength
A. Heavy 2-rep Front Squat
B. 3×10 Back Squats, across
C. 3×2 Pausing Clean Pulls – with a clean grip, pull the bar just below your knees and pause for 3 full seconds before standing to full extension. Drop from the top, these are not TnG reps.

3. Rowing
5x300m, 1 minute 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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