CDR Blog

Apr 30th, 2017

Category: #CDR
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Monday – 5/1/2017

ANNOUNCEMENTS & REMINDERS: CDR INNER BOX BATTLE: Saturday, May 20th, 8AM – 1 PM. $100.00 per 2 person, same sex team and we have beginner/intermediate/advanced/kids divisions.  Sign up on the board, or talk to a coach if you want to participate and don’t know who to pair up! Week 1 of the Functional Food Challenge is done! How is […]

Apr 28th, 2017

Category: #CDR
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Saturday – 4/29/2017

  Workout of the Day WARM UP: ROWLING   CARDIO:  FOR TIME… 1000M  ROW 30  KBS  (#70/53/35) 30  KB GOBLET SQUATS 700M  ROW 30  KBS 30  KB GS 400M  ROW 30  KBS 30  KB GS   WOD:  FOR TIME… 200M  DB FARMER CARRY  (#100/70) 400M  KB FARMER CARRY  (#70/53) 600M  SLED DRAG  (#90/50)

Apr 27th, 2017

Category: #CDR
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Friday – 4/28/2017

Workout of the Day PARTNER WOD FOR TIME… 400M  MED BALL RUN  (#20/14, RUN TOGETHER & SPLIT WORK HOWEVER, ALL RUNS) 50  BOX JUMP OVERS  (24″/20″) 400M  RUN 35  POWER SNATCHES  (#135/95/65) 400M  RUN 20  WALL CLIMBS 400M  RUN 20  Strict Pullups Each 400M  RUN 35  SDHP  (#135/95/65) 400M  RUN 50  BURPEE PULL UPS 

Apr 26th, 2017

Category: #CDR
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Thursday – 4/27/2017

Workout of the Day WARM UP: EMOM 10 10  SEC AB SPRINT   CARDIO: AMRAP  15 200M  RUN 10  BURPEE TO 6″ TARGET   WOD: “COE” 10  RFT 10  THRUSTERS  (#95/65) 10  RING PUSH UPS  

Apr 25th, 2017

Category: #CDR
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Wednesday – 4/26/2017

Workout of the Day   STRENGTH: 5  x  3  BACK SQUAT, ACROSS   OR CARDIO: AMRAP  25 1  MIN DU 50  FLUTTER KICKS 10  MANMAKETS  (#25/15) 15  OBLIQUE CRUNCHES W/DB   WOD:   5  RFT 12  WB  (#30/20) 9  TTB 6  HSPU

Apr 24th, 2017

Category: #CDR
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Tuesday – 4/25/2017

Workout of the Day STRENGTH: WORK TO HEAVY  2  POSITION (HIP & HANG) CLEAN + JERK     OR CARDIO: 7  ROUNDS 1:30  “EASY” ASSAULT BIKE 1:00  “MODERATE”  AB :30  “HARD” AB    WOD: AMRAP 12 6  HPC  (#155/105) 200M  RUN 8  BURPEE BOX JUMPS  (24″/20″) 

Apr 23rd, 2017

Category: CrossFit CDR
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Monday 04/24/17

Today begins our new phase of programming.  Monday- Thursday we will have a cardio option plus the WOD of the day. Fridays will remain our partner or team wods. Banded Shoulder Warm Up/Prep for pull ups Skill: Practice Pull Ups/Butterflyor CARDIO: AMRAP 25min 40 cal row/40 burpees 30 cal row/30 jumpig lunges 20 cal row/20 […]

Apr 23rd, 2017

Category: #CDR
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Monday – 4/24/2017

ANNOUNCEMENTS & REMINDERS: CDR INNER BOX BATTLE: Saturday, May 20th, 8AM – 1 PM. It’s $100.00 per 2 person, same sex team and we have beginner/intermediate/advanced/kids divisions.  Sign up on the board, or talk to a coach if you want to participate and don’t know who to pair up! Good luck to those participating in the Functional […]

Apr 21st, 2017

Category: #CDR
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Saturday – 4/22/2017

This weekend is Masters’ Regionals for a few of our CDR athletes that scored top 200 in the world in their respective age group! Our very own T-Mac, Stephanie Houston and Donna Orr will be performing the WODs on Saturday at 7 AM and Sunday at 2 PM.  If anyone wants to come cheer them […]

Apr 20th, 2017

Category: #CDR
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Friday – 4/21/2017

Workout of the Day STRENGTH: 1  RM SUMO DL W/BANDS   OR CARDIO: AMRAP 25 100  Sit ups 15  Step Ups Weighted 10  HPC 5  THRUSTERS 600M  SKI OR ROW (ALTERNATE ROUNDS)   WOD: TEAM OF  4  (2 PAIRS, PAIR ALWAYS WORKS AT SAME TIME. ONE PAIR WORKS, OTHER RESTS) FOR TIME… 800M  RUN AS […]

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