CDR Blog

Jun 19th, 2017

Category: #CDR
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Tuesday – 6/20/2017

  Workout of the Day CORE: 4  MIN PLANK HOLD  OR  ME L-SIT (MUST ACCUMULATE 1:00 AFTER MAX)   GYMNASTICS PEGBOARD HS WALKS/HOLDS MU   OR CARDIO/CORE STRENGTH: ACCUMULATE  3  MIN PLANK HOLD THEN  3  ROUNDS OF… 30 SEC WALL SIT W/MED BALL  (#14/10/6) 20  MB OBLIQUE TWISTS 20  MB HIGH/LOWS  (REACH UP, TAP FLOOR) […]

Jun 18th, 2017

Category: #CDR
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Monday – 6/19/2017

ANNOUNCEMENTS & REMINDERS: SIGN UP ON THE BOARD FOR ALL OF THESE… CDR-BQ & Coach Daniel’s Academy Going Away Party:  This 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, and a bounce […]

Jun 15th, 2017

Category: #CDR
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Friday – 6/16/2017

STRENGTH: 5  x  3  LOWER BOX SQUATS, HEAVY     PARTNER WOD: FOR TIME… 30  THRUSTERS, SYNCHRO   50  PULL UPS 400M  RUN TOGETHER 50  PULL UPS 30  THRUSTERS, SYNCHRO *ON THRUSTERS…ONE USES BARBELL  (#95/65), OTHER USES DB  (#45/30)

Jun 14th, 2017

Category: #CDR
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Thursday – 6/15/2017

Workout of the Day WARM UP: 8  ROUNDS 250M  ROW 1  MIN REST RECORD BEST & WORST INTERVAL   STRENGTH: 2RM  HANG POWER CLEAN   OR CARDIO: BULLET PROOF YOUR CORE, #3   WOD: FOR TIME… 400M  RUN 50/40  CAL AB 400M  RUN  

Jun 13th, 2017

Category: #CDR
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Wednesday – 6/14/2017

Workout of the Day WARM UP: EMOM10 10  SEC ASSAULT BIKE SPRINT   STRENGTH: 2RM  PUSH PRESS THEN… 3  x  2  AT 95%   OR CARDIO: 5 – 6  ROUNDS GHD HYPER ARCH HOLDS 20  TWISTS TOTAL 10  SEC ARMS EXTENDED 10  SEC ARMS BEHIND EARS 10  SEC ARMS BY SIDES 10  HIP EXT THEN…20 […]

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

Category: #CDR
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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  

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