CrossFit DNR, home to the strongest ladies around!
Freedom WOD Classes
Warm Up: 5 Mins
2:00 Double Under Practice
10 Inchworms
10 Deadlifts
10 Thrusters
5 Burpees
Mobility:
Perform mobility between strength sets
Roll out Hamstrings, Calves, Hips
Strength: 18 Mins
Deadlift using 90% of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5
75% X 5
85% 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.
Metcon: 15 Min Hard Cap
EMOM 5 Burpees
50 Russian KB Swings 70/53
50 Wallballs 20/14
100 Double Unders or Single Unders
With a running clock, perform the prescribed work in the order written as fast as possible. Do 5 Burpees every minute on the minute, including at the start of the WOD
Functional Bodybuilding Class
Giant Set
3 Sets
10 Reps Partial Hack Squat (bottom to half up / narrow stance)
10 Reps Partial Hack Squat (top to half down / narrow stance)
10 Reps Hack Squat Full ROM (narrow stance)
Do all 4 exercises without stopping = 1 set
Giant Set
4 Sets
20 Lying Leg Curls (pointed toes)
20 Lying Leg Curls (toes pulled to shine)
20 Split Stance DB Deadlift (10 per leg)
40 Walking Lunges (use bar on back if you need more)
Do all 4 exercises without stopping = 1 set
Hamstring Nordic Curls
3 Sets x 10 Reps
Can Sub With Hamstring Glute Bridges (on frisbees)
Calf Raises
4 Sets
ME Reps Standing Calf Raises
