6/10/15

Freedom WOD Classes

D.R.O.M.s

Strength

15 Min to Establish:
1 RM Push Jerk

Metcon:
100 Pull ups
EMOM perform 4 Box Jumps

Elite Competition Class

1. Strength
3×6 OHS, climbing

2. Barbell Conditioning
Teams of 3:
A. AMRAP 7 of Thrusters:
50 reps at 95/65
50 reps at 115/80
AMRAP at 135/95

3 min Rest

B. AMRAP 7 of Hang Power Clean:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

C. AMRAP 7 of Dead Lift:
50 reps at 185/135
50 reps at 225/155
AMRAP at 275/185

3. Conditioning
AMRAP 6:
12 Power Snatch, 95/65
12 Wall Ball, 20/14
12 Row for Cals.

6/9/15

Workout of the Day 2/22/2013

Freedom WOD Classes

D.R.O.M.s

Skills:
10 Min to Establish:
As many double unders in a
1 min time period as possible

Metcon:
4 rounds
1 min max effort
1:00 – Row Calories
1:00 – Wall Balls 20/14
1:00 – KB swings 35/25
1:00 – Push ups
1 min rest

Elite Competition Class

1. Conditioning
“Strict Nicole”
AMRAP 20 of:
400m Run + Max reps of unbroken Strict Pull ups – every time you come off the bar run another 400m

2. Conditioning
10 Rounds of:
10 Hang Power Cleans, 155/105
10 Cal Assault Bike
Rest 1 minute between rounds.

6/8/15

Freedom WOD Classes

D.R.O.M.s

Strength

15 Min to Establish:
1 RM Deadlift

Metcon:
10 min AMRAP: 
10 Burpee Box bar overs
10 Squat Cleans 135/95

Rest 3 minutes

2 min AMRAP

Thrusters 45/35

Elite Competition Class

1. Barbell/Gymnastics Conditioning
With a 16 minute running clock:
A. EMOM: 14
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 30′ HS Walk
B. Establish a 5RM Front Squat in remaining time

2. Barbell/Gymnastics Conditioning
With a 16 minute running clock:
A. EMOM: 14
Odd: 3 TnG Power Cleans + 3 Front Squats
Even: 3 Muscle ups
B. Establish a 5RM Front Squat in remaining time

3. Conditioning
3 Rounds for Time:
75 Double Unders
50 Air Squats
25 Calorie Row

6/5/15

Muhammad-Ali-Quotes-on-Success-Hard-work-Life-Thoughts-Muhammad-Ali ...

Freedom WOD Classes

D.R.O.M.s

Team WOD: Ring shoot throughs

Metcon:
12 min AMRAP
25 Hand Release Push ups
20 Strict Press 65/45
15 Ring Rows

Elite Competition Class

1. Pull
10×2 Halting Clean Pull, climbing – pause at the knee before finishing the second pull

2. 20RM Benchmark
20RM Push Press – not jerk

3. Conditioning
4 RFT:
21 Pull ups
15m HS Walk
9 Deadlifts, 255/175

6/4/15

... quotes ever motivational fitness quotes for women picture gallery

Freedom WOD Classes

D.R.O.M.s

15 Min to work on Mobility:

Metcon:
30 rounds
1 HSPU
2 Hang cleans 95/65
3 Burpees

Elite Competition Class
Recovery Day

6/3/15

greg-plitt-rip-2015.jpg

Freedom WOD Classes

D.R.O.M.s

Strength

15 Min to Establish:
1 RM Push Press

Metcon:
4 Rounds
50 Double unders (3:1)
15 Power snatch 85/65
10 Toes to bar

Elite Competition Class

1. Barbell Conditioning
Teams of 3:
A. AMRAP 7 of Back Squats:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

B. AMRAP 7 of Bench Press:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

C. AMRAP 7 of Strict Pull ups:

2. Accessory Work
3 Giant Sets of:
25 Hand Release Push ups
20 Strict DB Presses – you choose the weight
15 Ring Rows
10 Strict Bent-over Barbell Rows – you choose the weight
move with purpose from movement to movement. Rest 2-3 mins between rounds

 

6/2/15

300-movie-stills-44

Freedom WOD Classes

D.R.O.M.s

Strength

15 Min to Establish:
1 RM Snatch

Happy Birthday Jay!!

15 Burpee
25 Pull ups
44 Dead Lifts 135/95lbs
44 Push ups
44 Box Jumps 24/20
44 Floor wipers 135/95
44 Kb Clean and press 35/25
25 Pull ups
15 Burpee

Elite Competition Class

1.Snatch
5×1 Hang Squat Snatch at 75%
4×1 Low Hang Squat Snatch at 80%
3×1 Squat Snatch at 85%

2.  Conditioning
4 RFT:
25 Cal Row
3 Rope Climbs, 15′
12 DB 1-arm Snatch, 70/50 (6/side)

2.  Strength
3×8 Front Squat

6/1/15

Freedom WOD Classes

D.R.O.M.s

Strength:

15 Min to Establish:
1 RM Front Squats

Metcon:
30-23-18-15
Wall Balls 20/14
Kb Swings 35/26

Elite Competition Class

1. Clean
EMOMx10: Power Clean + Squat Clean, climbing

2. Conditioning
AMRAP 12:
100 Double unders
50 Lateral Barbell Burpees
30 Clusters, 135/95
10 Muscle ups

 

Shannon Enger

June 2015 Athlete of the Month

June 2015 Athlete of the Month

 

Q. What have been your greatest successes (physically,mentally or emotionally) since you began? How does your body feel now compared to when you started and WHY?

The greatest success has been seeing changes in my body physically and mentally. I still get a little nervous when I go on a trail run with Mike that in the past was really hard for me. Now I show up to those same trails and feel mentally and physically stronger. Crossfit kicks your butt, but it also strenthens your mind and confidence at the same time. There is something humbling about getting your butt kicked on a regular basis, but know that I come out stronger on the other side.
Q. How has your life changed since starting CrossFit training? Has CrossFit transferred over into any other areas of your life?

My life has changed in that I get to participate and be apart of an amazing team/family here at Crossfit DNR. I get to work out with my two best friends, my daughter and my husband. I used to run all the time with Mike but his running took off and his success in 100 mile runs was not something I could do. With crossfit, we get to work out together and use this time to be physically fit as time together instead of time apart doing seperate things. It crossed over to my family life for sure and my social life. We have made new friends. This is more than a gym, it is a crossfit family. 

Q. What are the advantages of CrossFit style training compared to your previous workout styles?

Crossfit is the best cross-training activity for me. It pairs nicely with my running. I still get to run which I love but I look forward to my days off where I can do crossfit. Secretly enjoy the snow/ice now in the winter more because it means I get to go to crossfit instead of run before work. I run to stay cardio fit, to de-stress and to burn the energy out of my two huskies. It is my mental health counseling. Crossfit brings a completely different feeling of success and I measure it differently. I feel stronger and leaner and it make my running days easier. I am a competitive person but I got burned out competing in running races. (my daughter and husband often tease me for this) Crossfit allows me to nurture my competitive side.

Q. What advice can you give to others?

Just start…Just try. You will be sore at first but that gets better and before you know it, you will crave those sore days. I hate it when I have a tough work schedule and I am not able to get to crossfit as much as I would like. You will be addicted. The support from Kody and Kyle is amazing. I would never go back to a traditional gym. Crossfit DNR is home. I was at the RAC for 10 years or more and couldn’t imagine life with out the RAC and body pump. I don’t even think about the cost of crossfit because it is my routine and a part of my daily life. I can’t imagine working out somewhere else. Crossfit is an investment in me!


Athlete Specific Q. How do you feel about “Coach JoJo” being able to tell you what to do?

I am so excited for Jojo. She can tell me what to do…only in this gym!! Haha. No but seriously she is wise beyond her years and we have grown up together. She is more than my daughter. She is passionate, driven and has the best personality to coach. But don’t get me wrong…I like to and can compete and kick her butt! She challenges me to step out of the box and work on heavier weight, more olympic lifting. I challenge her to get her heart rate up. We are a good team, as well as comedy relief at the gym somedays.

5/29/2015

Freedom WOD Classes

D.R.O.M.s

1 RM Bench Press

Bring Sally Up Back Squats

Metcon: Tabata

Plank Press
1 Min Rest
Lunges
1 Min Rest
Ring Dips
1 Min Rest
Hollow Body Flutter Kicks

Elite Competition Class

1. Snatch
7 sets of the following complex:  Pocket High Pull + Hang High Pull + Hang Squat Snatch
Pocket High Pull – Start with the bar at your hips, knees bent, vertical torso. Extend aggressively through knees and pull bar up your torso.
Hang High Pull – Start with the bar at mid thigh with your chest over the bar. Slowly bring the bar to your pockets and pull up your torso.

2. Strength
Work up to a heavy set of 5 OHS

3. Gymnastics Conditioning
5×15 unbroken C2B – rest as little as possible between sets, but they must be unborken

4. Conditioning
1,000m Row
into…
21-15-9 of:
KBS, 2-pood, 1.5-pood
OHS, 115/80