CDR Community

Apr 19th, 2017

Category: #CDR
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Thursday – 4/20/2017

Workout of the Day WARM UP: 1  MILE RUN   WOD: FOR REPS… AMRAP  3 30  DU OR SINGLES 6  DB HANG SQUAT CLEANS (#50/35)   1  MIN REST   AMRAP  3 3  PC  (#135/95) 6  PUSH UPS 9  AIR SQUATS   1  MIN REST   AMRAP  3 400M  RUN MAX SKI ERG CALS IN […]

Apr 18th, 2017

Category: #CDR
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Wednesday – 4/19/2017

Wellness Wednesday Did you realize that Open WOD 17.6 has been going on this whole last month? As soon as 17.5 was done, CrossFitters around the world, and even at CDR, started training for the 2018 season. Game plans have been developed, pregramming is being tailored to athletes, weaknesses are getting attacked, strength is beinng built […]

Apr 17th, 2017

Category: #CDR
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Tuesday – 4/18/2017

Workout of the Day WARM UP: 2000M  ROW, FOR TIME   SKILL: MAX UNBROKEN SET OF… STRICT PULL UPS PUSH UPS (CAN’T PAUSE MORE THAN 3 SECONDS) L-SIT HOLD   WOD: 50  CAL ASSAULT BIKE, FOR TIME 1  MIN REST 3  MIN MAX BURPEE TEST

Apr 16th, 2017

Category: #CDR
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Monday – 4/17/2017

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!   Workout of the Day WARM UP: “HELEN” […]

Apr 14th, 2017

Category: #CDR
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Saturday – 4/15/2017

  Workout of the Day STRENGTH: 10  RM AXEL BAR DL *2 ATTEMPTS ONLY   WOD: FOR TIME… 150  WB  (#20 / 14) EMOM  8  BURPEES

Apr 13th, 2017

Category: #CDR
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Friday – 4/14/2017

Workout of the Day PARTNER WOD, TEAMS OF 3  (PARTNER DOES FULL ROUND, THEN SWITCH) AMRAP  25 Run 200m or 50DU 10  Pullups  10 Shoulder to OH 135/95 Third Partner is Performing Max Calories on Assault bike as a team.     

Apr 12th, 2017

Category: #CDR
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Thursday – 4/13/2017

Workout of the Day SKILL: GYMNASTICS TOTAL MAX UNBROKEN REPS OF EACH C2B / PULL UPS HSPU  (CAN’T REST ON HEAD MORE THAN 3 SECS L-SIT HOLD  (SECS)   WOD: TABATA, 8  ROUNDS OF EACH… ROW FOR METERS HOLLOW ROCKS SKI ERG HIP EXTENSIONS

Apr 11th, 2017

Category: #CDR
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Wednesday – 4/12/2017

Wellness Wednesday We all got the email on Sunday night from the Coaching Staff about being on time to class. From experience, we all know that things come up. A last-minute work phone call or meeting that runs over or happens when you’re JUST about to walk out the door, one of the kids has a meltdown, […]

Apr 10th, 2017

Category: #CDR
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Tuesday – 4/11/2017

Workout of the Day SKILL: ACCUMULATE… 2  MIN RING SUPPORT HOLD 2  MIN  2  KB FRONT RACK HOLD 100  MED BALL RUSSIAN TWISTS 100  SUPERMANS   WOD: EMOM 20… ASSAULT BIKE TEST BURN  1  ROUND

Apr 9th, 2017

Category: #CDR
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Monday – 4/10/2017

CDR Inner Box Battle: Saturday, May 20th, 8AM-1PM, $100.00 per team of 2 of the same sex (covers shirts & prizes). This is such a fun event, and is a CDR tradition! Get your partner (or ask one of the coaches if you’re interested – they can help pair you up with a partner that will […]

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