September 4, 2020 by DNRadmin


Brendan The Big Unitt Hero WOD, CrossFit DNR, Fort Collins Co


Wod for 8-31-2020. “The Big Unitt” Ranger Brendan Unitt, 27, died tragically in the line of duty on Thursday, August 20th after drowning while responding to a call of a distressed boater on Horsetooth Reservoir.

Ranger Unitt had been conducting a foot patrol at the campgrounds on the west shore of the reservoir when a strong-wind event occurred. He was dispatched to assist a distressed boater, but when he returned to his boat he discovered it had been blown off of the shoreline. It is believed that he removed his flotation device in an attempt to swim to the boat to retrieve it.

Ranger Unitt was a U.S. Marine Corps veteran and had served with the Larimer County Department of Natural Resources for six months. Our hearts and prayers go out to the Unitt family. If you are doing this wod, please post pictures with the #thebigunitt as your hashtag.

Freedom WOD Classes

Warm Up: 5 Mins
200 M Run
20 Push Ups

Strength: 12 Mins
Bench 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: 30 Min Cap
“The Big Unitt”
Buy In: 1992 M Run (2000 M)
2 Rounds
12 Burpee Box Jump Overs
16 Floor Press
8 Bar Rows or Ring Rows
20 Power Cleans
Cash Out: 2020 M Run (2000 M)

Metcon: 30 Min Cap
“The Big Unitt”
Buy In: 1992 M Run (2000 M)
2 Rounds
12 Burpee Box Jump Overs 30/24
16 Floor Press 160/115
8 Bar Muscle Ups
20 Power Cleans 160/115
Cash Out: 2020 M Run (2000 M)

Elite Competition Class

Rest 2 Minutes

[Not For Time]:
21 Freestanding Strict Handstand Push-ups

Rest 1 Minute

On the Minute x 8 Sets:
1 Squat Clean and Jerk

Rest 1 Minute

On the 2:00 x 4:
3 Front Squats (From the Rack)

Friday (Session Three)
Suggested Warm-Up:
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds:
15 Air Squats + 10 Pushups + 5 Pull-Ups

2 Rounds:
10 Lunges + 5 Inchworm Pushups

1 Round:
Hold bottom of Air Squat for 1 minute

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances

*Every new line means take a short break before moving to the next movements

Every minute, on the minute, for 3 minutes (3 sets)
Snatch Press from Receiving x 5 reps

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Hip Muscle Snatch x 2 reps

*The goal here is just to use it as a positional warmup, not intended for heavy weight.

Every 2 minutes, for 16 minutes (8 sets):

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

Every minute, on the minute, for 5 minutes (5 sets):
Clean x 2 reps @ 75-80%

In 16 minutes, establish a 1-RM Push Press

Every 2 minutes, for 8 minutes (4 sets):
Front Squat x 3 reps @ 85-90%

Performance Power Training

Friday, Sept 4th, 2020

Pre-Flight: Deceiving day of lightweight squats and a little bit of running.

Jet Fuel:
400m run
Toy soldiers
Inch worms
Lunge n twist
Duck walk

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speed/Volume Squat
Speed Squat:
5×3 @50%
Volume squat:
3x1minute max reps @50%
*rest as needed between sets.

BB Good morning
3×15 heavy
Lateral Jumping Lunge
3×10 (each)

7min Sandbag run.
Not a typo 🙂 run for 7mins with a sandbag on your shoulders


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