CDR Blog

Jan 8th, 2017

Category: #CDR
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Monday – 1/9/2017

  Workout of the Day SKILL: HSPU PROGRESSION   WOD: OPEN WOD 15.4 AMRAP 8 HSPU & CLEANS  (#185/125) REP SCHEME OF…3-3, 6-3, 9-3, 12-6, 15-6, 18-6, 21-9, 24-9, 27-9, ETC…  

Jan 5th, 2017

Category: CrossFit CDR
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Friday 01/06/17

Barbell Warmup Work to a heavy of the complex: Power Clean + Hang Squat Clean + Jerk Partner WOD: 10 rounds total, 5 each: 9x Thrusters 135/95# 7x Burpees over the bar 5x Clean and Jerk 135/95# *You go, I go

Jan 4th, 2017

Category: CrossFit CDR
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Thursday 01/04/16

Skills Day: Skill Session: Double Unders Kipping/Butterfly/Muscle Ups   On a 5:00 clock, 3 rounds: Row 500 meters Run 400 meters Max Effort Box Jump Overs 24/20″ Rest 2:00 between rounds  

Jan 3rd, 2017

Category: CrossFit CDR
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Wednesday 01/04/17

Strength: Front Squat 5RM or 20 min AMRAP (blue or green zone) 20 calorie Bike Run 200 meters 20 Front Squats 45/35# Run 200 meters 20 Box Jumps 24/20″ WOD: Open WOD 15.3 AMRAP 14 7x Muscle Ups 50x Wall Balls @ 20/14# 100x Double Unders

Dec 31st, 2016

Category: #CDR
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Sunday- 1/1/2016

  HAPPY 2017! Happy New Year to our CDR Family! Thank you for making 2016 a great year for all of us and we hope it was a great year for you as well! Resolutions are usually empty promises that done and over with a few months into the year. Here’s to making and hitting achievable […]

Dec 30th, 2016

Category: #CDR
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Saturday – 12/31/2016

There will only be a 9 AM class for New Year’s Eve today! Come join us and get your last workout of 2016 in! If we don’t see you today, have a fun and safe NYE!

Dec 29th, 2016

Category: #CDR
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Friday – 12/30/2016

Workout of the Day STRENGTH: SNATCH COMPLEX 1 – HANG SNATCH 2 – SNATCH FROM THE KNEE 3 – SNATCH FROM THE FLOOR   WOD: PARTNER STYLE, AMRAP  20…(AVERAGE YOUR AGE FOR REPS AT EACH MOVEMENT) KB  SNATCH  OR  DB PULL-UPS  DEADLIFT  (#225/155/105) CALS ON ASSAULT BIKE

Dec 28th, 2016

Category: #CDR
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Thursday – 12/29/2016

Today we want to touch on the importance of sharpening the ax and making it to “skill day” classes (like today’s class focusing on TTB, kipping pull-ups and butterfly pull-ups). If you have issues getting DUs, TTB, want to learn butterfly pull-ups or handstand push ups and finally do WODs completely rx’d, days like today are PERFECT […]

Dec 27th, 2016

Category: #CDR
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Wednesday – 12/28/2016

Wellness Wednesday Normally, I (Jax) would post a longer Wellness Wednesday blog, but today I leave you with this, as I’ve been doing just what the pic suggests the past few days and will be doing that in the coming week. If you have some time off, take some time to do things you love […]

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