CDR Blog

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

Dec 31st, 2016

Category: #CDR
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Sunday- 1/1/2016

  HAPPY 2017! Happy New Year to our CDR Family! Thank you for making 2016 a great year for all of us and we hope it was a great year for you as well! Resolutions are usually empty promises that done and over with a few months into the year. Here’s to making and hitting achievable […]

Dec 30th, 2016

Category: #CDR
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Saturday – 12/31/2016

There will only be a 9 AM class for New Year’s Eve today! Come join us and get your last workout of 2016 in! If we don’t see you today, have a fun and safe NYE!

Dec 29th, 2016

Category: #CDR
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Friday – 12/30/2016

Workout of the Day STRENGTH: SNATCH COMPLEX 1 – HANG SNATCH 2 – SNATCH FROM THE KNEE 3 – SNATCH FROM THE FLOOR   WOD: PARTNER STYLE, AMRAP  20…(AVERAGE YOUR AGE FOR REPS AT EACH MOVEMENT) KB  SNATCH  OR  DB PULL-UPS  DEADLIFT  (#225/155/105) CALS ON ASSAULT BIKE

Dec 28th, 2016

Category: #CDR
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Thursday – 12/29/2016

Today we want to touch on the importance of sharpening the ax and making it to “skill day” classes (like today’s class focusing on TTB, kipping pull-ups and butterfly pull-ups). If you have issues getting DUs, TTB, want to learn butterfly pull-ups or handstand push ups and finally do WODs completely rx’d, days like today are PERFECT […]

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