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 […]
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: […]
Workout of the Day SKILL: ME DU, 2:00 WOD: 10 RFT… 10/8 CAL AB 15/12 CAL ROW 200M RUN
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
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
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 […]
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 […]
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: […]
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)
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
