August 28, 2017 by thao

8/29/17

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“No, Coach. It Is NOT Wrong To Be Strong!” – Every DNR Hooligan

Warm Up: 5 Min Limit

Row 250 M or Run 200 M
Hollow Body Hold 1 Min
Row 250 or Run 200
Plank Hold 1 Min

Mobility and Set Up: 5 Mins
Roll Hip Flexors w/ KB Handle
Quad Smash

Strength: 10 Min
10 Min Rotating EMOM – Partner w/ another athlete and share a barbell

Odd: 4-6 Front Squat w/ a distinct pause at ACTIVE bottom position
Even: 5-10 Pull Ups (Hardest Variation Possible – do not need to be unbroken)

Metcon: 22 Min Cap – shorten run if needed
For Time:
400 M Run
50 Sit Ups
400 M Run
40 Jumping Lunges (20/leg)
400 M Run
30 V-Ups
400 M Run
20 Box Jumps (24/20)

Elite Competition Class
1) Bench 15 Mins
10 min EMOM x 3 reps @ 70% +10 lbs

2) Metcon:
Buy In: 10 Muscle Ups – Strict as long as possible
Then:
3 Rounds of:
7 Strict Press (115/75)
15 TTB
20 Wall Balls (20/14 – 10’ target all)
Cash Out: 10 Muscle Ups

    ONE WEEK FREE TRIAL

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    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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