September 1, 2020 by DNRadmin


Kyle says its shoulder day, CrossFit DNR Fort Collins CO


Guess what day it is?? Shoulder Day!

Freedom WOD Classes

Warm Up: 5 Mins
10 Burpees
10 Banded Pass Throughs
20 Band Pull Aparts
10 Push Press
10 Kipping Swings
20 Sec Hand Stand Hold or Plank Hold

Perform mobility between strength sets
Roll out T-spine and Chest

Strength: 12-15 Mins
Strict Press using 90% of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
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: 20 Min Cap
7 Rounds
7 Right Arm DB Push Press  50/35
7 Pull Ups or DB Pull Overs (if you don’t have a place to do pull ups)
7 Left Arm DB Push Press 50/35
7 Burpee

Metcon: 20 Min Cap
7 Rounds
7 Right Arm DB Push Press  50/35
7 Pull Ups
7 Left Arm DB Push Press 50/35
7 Burpee

Elite Competition Class

Directly Into…

3 Rounds:
6 D-Ball Squats (200/50)
50′ D-Ball Carry (200/150)

After Each Set:
12 Double Kettlebell Romanian Deadlifts
8 Glute Ham Raises

Performance Power Training

Tuesday, September 1st, 2020

Pre-Flight: Good day of LBB Index today with squats, deads and a nasty Slam Ball burner at the end.

Jet Fuel:
-3 min, fighter warmup:
run, bike, row, burpee, etc. anything that gets the heart rate up. This is NOT stretching time.
-KB single leg DL
2×5 each (lightweight)
*Controlled movement, as competency allows, focus on fast hip on the way back up.
-Cossack Squat
2×5 each

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Sumo DL max 5
AMRAP @80%

-Superset 4x:
DB Stepups Heavy
5 (each)
Box Jump
*Perform 5 DB stepups each leg, then move directly to box jumps
**Keep step up height at 90 degrees or less i.e. box height should not be so high that knees go past hips when stepping. Avoid a gross pelvic tilt. For shorter athletes, this means they will need to stack plates instead of using a box.
**Box jump height may be taller than stepup height if desired. Use two boxes if necessary, but focus on extending the hips and jumping tall. Don’t make the box so high that it becomes a tuck jump.
-Sled Drag
3x50m Heavy

5 min AMRAP:
5 Ball Slams
10 Slam Ball Thruster
**Remember team, in order for a 5 minute or less workout to be effective, the work intensity must be very aggressive. If there is any juice left in the tank, it was done wrong.


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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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