September 3, 2020 by DNRadmin


Tommy Clanging and Banging, CrossFit DNR Fort Collins CO, Turkey Challenge 2019


Freedom WOD Classes

Warm Up: 5 Mins
3 Rounds
10 RDL
10 Hang Power Cleans
30 Sec Hang From Pull Up Bar

Perform mobility between strength sets
Roll out Hamstrings and Triceps/Lats

Strength: 12-15 Mins
Deadlift 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: 18 Min Cap
5 Rounds
6 Deadlift (choose a weight that will be challenging yet you can move right into the hang sq cleans without dropping the bar)
1 Hang Squat Clean
200 M Single Arm Farmer Carry (100 m R Arm / 100 m L Arm)

Metcon: 18 Min Cap
5 Rounds
6 Deadlift 225/155
1 Hang Squat Clean
200 M Single Arm KB Farmer Carry 53/35 (100 m R Arm / 100 m L Arm)

Elite Competition Class

Performance Power Training

Thursday, Sept 3rd, 2020

Pre-Flight: Push Press Then we got a sweet mix of rows and bikes and Jumpin ropes.

Jet Fuel:
Spend 3 mins jump roping
Band Pull aparts
Band Shoulder Press
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Push Press
Max 1
*Compare to July 23rd

-DB Bench Press
3×10 Heavy
-Inverted BB rows
3×3 Alternating Grip to failure
*Start pronated grip x3 reps, switch to supinated grip x3 reps, then mix grip x3 reps, then alternate mix grip x3 reps. Repeat until failure.
*Position the barbell at a height that allows for at least 3 complete cycles.
Curl+Press empty BB

30 cal Assault bike
100 Double unders
20 Cal assault bike
75 Double unders
10 cal assault bike
50 Double unders


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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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