CDR Blog

Sep 2nd, 2018

Category: #CDR
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Monday 09/03/18

We hope everyone enjoyed their labor day weekend! Monday, Sep-3-2018 Iron Stregth 8am Class   Tuesday, Sep-4-2018 Bands + Hops Strength: 1 RM Push Press WOD:AMRAP 13 60-Alt DB Snatches 50/35 50-WB 20/14# 40-Calories Row 30-Burpee Box Jump Over 24/20″ Goal in WOD is everyone get to do at least some BBJO   Wednesday, Sep-5-2018 […]

Aug 26th, 2018

Category: CrossFit CDR
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Monday 08/27-Sep 1

Have a friend that you want to come to CDR? Invite them to take advantage of our September BOGO special. Buy one month and get the second free. Have them email info@cdrfitness to take advantage of this new client special or returning member special.   Monday Warm up: A Row 2k 50-Thrusters 75/55 40-OHS 30-Hang […]

Aug 19th, 2018

Category: CrossFit CDR
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Monday August 20-26

Now that Summer is over it is time to get back in shape after relaxing a bit on our diet and lack of exercise. We will be starting a Nutrition Challenge on September 4th.  Monday, August 20, 2018 Warm up: A Run 1 mile 50-WB 40-Box Jumps 30-Burpees 20-Power Snatches 115/75   Tuesday, August 21, […]

Aug 12th, 2018

Category: #CDR
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Monday August 13, 2018

Monday Warm up: 2 Rounds 25 KBS 20 Lunges and Recover 15 Pushups Row 250m Build to a max 1 power Clean, 1 Front , 1 Push jerk Amrap 3 “Macho Man” 135/95 rest 3 min Amrap 3 “Macho Man” 155/105 rest 3 min Amrap 3 Macho Man” 185/135 •Macho man 3 power clean 3 […]

Aug 4th, 2018

Category: #CDR
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Monday 08/06/2018

Monday Banded Warm up Lateral side step Forward facing Glute bridge 50 reps Hip Flexer Activation 25 each legs out bent knee chair 2 RM Back Squat “Foul Ball” 3 RFT Run 800M 30 WB 30 Alt DB Snatch from ground 50/35 Tuesday Warm up: 2 Rounds 25 KBS 20 Lunges and Recover 15 Pushups […]

Jul 29th, 2018

Category: #CDR
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Monday 07/30/2018

Monday -80’S theme-Dress the part 80’s Theme Strength: Deadlift 5×5 Build To Max 5 rep Complete 80 Reps of the Following For TIME Mt Climbers DB Push Press 25/15 KBS 70/53 DB Rows (Push ups Position 50/35) WB 20/14 Tuesday Warm up-Banded Shoulders Strength: Pullup Dip Complex WOD: E3M x 7 rounds 400M Run 12 […]

Jul 22nd, 2018

Category: CrossFit CDR
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Monday July 23, 2018

Monday, July 23, 2018   Strength: 5 x 3 BS ME For Time 21-OHS 95/65 Run 200 21- Thrusters 95/65 Run 200 repeat same sequence for 15’s and 9’s also with run inbetween *Target time 10-12 min Scale Load before reps   Tuesday, July 24, 2018   Strength: 3×12 Reverse lunge max load. Take 2 […]

Jul 15th, 2018

Category: #CDR
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07/16/2018-07/22

Monday OTM -12-2 Power Clean and 1 jerk 3 RFT 40-WB 20-KBS 70/53 10-RIng MU Sub Wall Climbs for MU Tuesday Pullup Dip Complex For Time 200 DU 1500 Row 100 Russian Twist 35/25 Assault Wednesday Hero WOD Wednesdays “Daniel” 50 Pullups 400m run 21 Thruster 95/65 800m run 21 Thruster 95/65 400m run 50 […]

Jul 5th, 2018

Category: CrossFit CDR
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Monday 07/09

We are starting a new warm up phase and workout themes. Monday and Tuesdays warm ups are a building phase to help build your conditioning. Please be early to be ready as we will be kicking things off right at the start of class.   Monday Monday warm up OTM-12 A-Assault B-WB *RX Start week […]

Jul 1st, 2018

Category: #CDR
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4th of July Week 2018

Monday Build to a Heavy or Max Complex Power Clean + Squat Clean   WOD: E3M x 6 Rounds Run 400m 3 Power Cleans 3 Squat Cleans 115/75 ** Your Score is your slowest round Tuesday Build to 10r Max Sumo DL   WOD: AMRAP 12 6- HSPU 9- DL 225/155 30-DU Wednesday 4th of […]

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