CrossFit DNR’s 31 Days Of Halloween is here!

October 16th: Haunted Corn Maze

October 23rd: Halloween WOD and Costume Contest
CrossFit DNR’s favorite time of the year is back! We are gearing up for our 8th Anniversary and Halloween workout (11th including the garage glory days)!

October 25th – 29th: Halloween themed workouts

Freedom WOD Classes

Warm Up: 5 mins
2 Rounds
5 Clean Lift Offs
5 Clean Deadlifts
5 Clean High Pulls
5 Hang Squat Cleans
5 Jerks
5 Box Jumps

Strength:
Every 90 seconds, for 9 minutes (6 sets):
Clean and Jerk

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 95%
*Set 6 = 2 reps @ 90%

8 Mins
Tempo Front Squat 2-0-X-0
3×5 at 70%
60 sec rest between sets

• 2-0-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (X) is the concentric, or lifting, component. (X=Explode Up)
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 16 Min Cap
16 Min Partner AMRAP:
4 MB Cleans 20/14
8  T-2-B
12 Box Jumps 24/20

Only one person is working at a time. This is a “You go, I go” style workout. Partner “A” does a full round while “B” rest, then switch.