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Jan 16th, 2017

Category: #CDR
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Tuesday – 1/17/17

Workout of the Day STRENGTH*: 5  RM FRONT SQUAT  THEN… 2  x  5  @  90% OF  5RM Front Squat 5 RM   *OR CARDIO   WOD:  FOR TIME… 200  DUs 50  C2B 20  FS  (#185/125/65) 100  DUs 25  C2B 10  FS

Jan 15th, 2017

Category: #CDR
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Monday – 1/16/2017

ANNOUNCEMENTS & REMINDERS: Saturday early classes are back @ 7 AM. Make sure you sign up on the board for the CDR CrossFit Open Draft! This year is going to be A LOT of fun! We’re stepping it up with a live draft on Wed., Feb 15th, 6:30 PM, at Mill Creek. The coaches will pick their teams and give […]

Jan 12th, 2017

Category: #CDR
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Friday – 1/13/2017

Article from Forbes Magazine! FitBits were among the first wearable technologies, but what else beyond FitBits can consumers expect to help with their health goals? Enter MYZONE, the recent wearable technology winner at the Wearable Technology Show in London. MYZONE essentially tracks “every ounce of effort you put into exercise by the beat of your heart”, as […]

Jan 11th, 2017

Category: #CDR
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Thursday – 1/12/2017

Workout of the Day WARM UP: MAX UB SET OF DUs    SKILL: KIPPING PULL UPS, BUTTERFLY PULL UPS, BMU   WOD: 5  RFT 30  ABMAT SIT-UPS  200M  RUN 15  BURPEES TO 6″ TARGET    

Jan 10th, 2017

Category: #CDR
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Wednesday – 1/11/2017

Wellness Wednesday Traveling and sticking to your health, fitness and wellness goals may seem impossible, but after my last week spent in paradise, I’ve definitely learned it is possible to do anytime and anywhere in the world (I was on my honeymoon, at an all inclusive resort in Mexico…aka food, albeit healthy, and drinks GALORE). […]

Jan 9th, 2017

Category: #CDR
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Tuesday – 1/10/2017

  Workout of the Day STRENGTH:  3RM  FRONT SQUAT OR CARDIO: AMRAP 25 OF… 100M  ROW  (GREEN ZONE) 20  OHS  (GREEN ZONE) 15  BURPEES  (YELLOW ZONE)   WOD: 4  ROUNDS FOR TOTAL REPS  1  MIN AT EACH STATION,  1  MIN REST AFTER EACH ROUND POWER SNATCH  (#75/55) ASSAULT BIKE CALS THRUSTERS

Jan 8th, 2017

Category: #CDR
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Monday – 1/9/2017

  Workout of the Day SKILL: HSPU PROGRESSION   WOD: OPEN WOD 15.4 AMRAP 8 HSPU & CLEANS  (#185/125) REP SCHEME OF…3-3, 6-3, 9-3, 12-6, 15-6, 18-6, 21-9, 24-9, 27-9, ETC…  

Jan 5th, 2017

Category: CrossFit CDR
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Friday 01/06/17

Barbell Warmup Work to a heavy of the complex: Power Clean + Hang Squat Clean + Jerk Partner WOD: 10 rounds total, 5 each: 9x Thrusters 135/95# 7x Burpees over the bar 5x Clean and Jerk 135/95# *You go, I go

Jan 4th, 2017

Category: CrossFit CDR
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Thursday 01/04/16

Skills Day: Skill Session: Double Unders Kipping/Butterfly/Muscle Ups   On a 5:00 clock, 3 rounds: Row 500 meters Run 400 meters Max Effort Box Jump Overs 24/20″ Rest 2:00 between rounds  

Jan 3rd, 2017

Category: CrossFit CDR
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Wednesday 01/04/17

Strength: Front Squat 5RM or 20 min AMRAP (blue or green zone) 20 calorie Bike Run 200 meters 20 Front Squats 45/35# Run 200 meters 20 Box Jumps 24/20″ WOD: Open WOD 15.3 AMRAP 14 7x Muscle Ups 50x Wall Balls @ 20/14# 100x Double Unders

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