CDR Blog
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Jun 12th, 2017

Category: #CDR
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Tuesday – 6/13/2017

  Workout of the Day CORE: 4  MIN PLANK HOLD  OR  ME L-SIT (MUST ACCUMULATE 1:00 AFTER MAX)   STRENGTH: 4  SETS, SUPERSET 10  BENT OVER ROWS (HEAVY) 10 – 15  MATADOR/BOX DIPS   OR CARDIO: AMRAP OF… WALL SIDE PLANK, EACH SIDE 10  HIP TAPS 10  LEG RAISES 10  PULSES 10  SEC HOLD 200M […]

Jun 11th, 2017

Category: #CDR
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Monday – 6/12/2017

ANNOUNCEMENTS & REMINDERS: SIGN UP ON THE BOARD FOR ALL OF THESE… CDR-BQ & Coach Daniel’s Academy Going Away Party:  Sun., June 25th, 1PM, The Britt’s house. It’s potluck style, so bring a dish and whatever you want to drink. There will be a giant slip & slide for all to enjoy! CDR KIDS CAMP: Dates: […]

Jun 8th, 2017

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Friday – 6/9/2017

Workout of the Day STRENGTH: 8  MIN TO FIND… 1RM  SDL    PARTNER WOD: 5  RFT EACH…WORKING AT SAME TIME, SWITCH WHEN THEY FINISH THEIR ROUND PARTNER  1  COMPLETES  1  FULL ROUND OF…  12  SQUAT SNATCH  (#65/42) 21  PUSH UPS WHILE PARTNER  2  COMPLETES  250M  ROW   

Jun 7th, 2017

Category: #CDR
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Thursday – 6/8/2017

Workout of the Day STRENGTH: 7  x  1  HANG POWER SNATCH, HEAVY ACROSS   OR CARDIO   WOD: WITH EMPTY BARBELL…IT CAN’T TOUCH THE GROUND TABATA, EACH OF THE FOLLOWING… BICEP CURLS BARBELL SIT UPS BENT OVER ROWS WINDSIELD WIPERS  

Jun 6th, 2017

Category: #CDR
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Wednesday – 6/7/2017

WELLNESS WEDNESDAY For some who have a CrossFit-centric career, CrossFit IS life. For your average box-goer, we have to have hobbies outside of CF to help keep us balanced, sane and happy…you know, maintaining our overall wellness. For some it’s yoga, kombucha making, crafting, biking, hiking, etc. For a few of our members, it’s recreational […]

Jun 5th, 2017

Category: #CDR
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Tuesday – 6/6/2017

  Workout of the Day WARM UP: CORE WORK ME PLANK HOLD OR L-SIT  (L-SITTERS MUST ACCUMULATE  1:00  AFTER MAX)    CARDIO: AMRAP25 200M  RUN 50  KB DL  (#70/53) 10  KB GOBLET SQUATS 200M  RUN 20  WB 10  MB LEG LOWERS 10  MB BURPEE JUMPS   WOD: FOR TIME… 20  MU 40  KBS  (#70/53) 60 […]

Jun 4th, 2017

Category: #CDR
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Monday – 6/5/2017

ANNOUNCEMENTS & REMINDERS: SIGN UP ON THE BOARD FOR ALL OF THESE… CDR-BQ & Coach Daniel’s Academy Going Away Party:  Sun., June 25th, 1PM, The Britt’s house. It’s potluck style, so bring a dish and whatever you want to drink. There will be a giant slip & slide for all to enjoy! CDR KIDS CAMP: Dates: […]

Jun 2nd, 2017

Category: #CDR
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Saturday – 6/3/2017

Workout of the Day WOD: ON A RUNNING CLOCK… MIN  0 – 10: 1000M RUN MAX CLEAN & JERKS (#135/95/65) MIN  10 – 13: REST MIN  13 – 20: 800M  RUN MAX POWER SNATCH  (#115/75/55) MIN  20 – 23: REST MIN  23 – 27: 400M  RUN   MAX THRUSTERS  (#95/65/45)  

Jun 1st, 2017

Category: #CDR
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Friday – 6/2/2017

Workout of the Day TEAMS OF  3 – ONE WORKS, ONE RESTS, ONE ROWS FOR TIME… 5000/4500M  ROW WHILE COMPLETING… 100  DB FRONT SQUATS  (#50/35/20) 75  TOES TO RINGS 25  DB BURPEE BOX STEP UPS  (20″) 10  ROPE CLIMBS 25  DB BURPEE BOX STEP UPS 75  TTR 100  DB  THRUSTERS  

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