September 17, 2020 by DNRadmin


CrossFit DNR Vote Best Of NoCo Fort Collins CO


Don’t Forget To Vote CrossFit DNR As The Best CrossFit Gym In NoCo! You Have Until Sept 30th To Place Your Vote

Click the link to vote! Go to Health & Beauty. Then CrossFit And You Will See CrossFit DNR As  An Option

Freedom WOD Classes

Warm Up: 5 Mins
500 m Row or 1000m Bike 
5 Spealer Rolls
10 RDL
10 Hang Power Snatch
500 m Row or 1000m Bike
1 min /leg of Samson

90 Sec /side Hamstrings
90 Sec /side Glutes

Strength: 12-15 Mins (De-load Week)
Deadlift 90% of your 1RM to calculate load
40% X 5
50% X 5
60% 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: 15 Min Cap
4 Rounds of:
5 Box Jumps
3 Deadlifts
1 Power Snatches

Rest 1 Min

Note: Box Jump should be higher than normal. Deadlifts can be done with DB or KB if you don’t have a barbells. Same goes for Snatch use DB or KB if you don’t have a barbell. If you use a DB or KB as a Sub make sure to do 1 DB snatch per arm each set. Done this way the at home workout will be faster meaning more reps and rounds so look to get 6 rounds per 3 min AMRAP

Metcon: 15 Min Cap
4 Rounds of:
5 Box Jumps 30/24
3 Deadlifts 155 / 105
1 Power Snatches 155 / 105

Rest 1 Min

Elite Competition Class

Optional Active Recovery
800m Run
50′ Single DB Overhead Walking Lunge (Each Arm)
30 Sit Ups
2 Rope Climbs

Performance Power Training

Thursday, Sept 17th, 2020
Pre-Flight: Chain gang, pullups, burpees

Jet Fuel:
-2 mins: Assault bike arms only or Ski Erg
-DB Iron Cross Walk
4x 10m→ 10m←
-Weighted Pushups
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Close-grip bench vs chains
Max 1
AMAP @70%
*Compare to August 27th

-Floor Press
4×5 Heavy
-Pullups Superset
Max Reps Strict → Max Reps kipping **Perform as many strict pullups as possible, drop from the bar, then immediately get back on the bar and perform max reps kipping pullups**
**Scale by combining a harder pulling scale with an easier one i.e. Max banded then max ring rows, or max horizontal ring row then max scaled ring row, or Max jumping pullups with negative in 20 seconds then max ring rows, etc.
-Bandy Curls/Pushdowns
100 each

DB Snatch (70)
Burpees Over DB


    [honeypot level]


    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!

      [honeypot level]