CDR Community

Jan 31st, 2017

Category: #CDR
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Wednesday – 2/1/2017

Wellness Wednesday Did you know that heart disease is the biggest killer of men and women in the United States? February is Heart Awareness Month – keep loving yourself and your heart by staying on track with your training and making healthy choices with your food, as these are two of the biggest factors that […]

Jan 30th, 2017

Category: #CDR
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Tuesday – 1/31/2017

Workout of the Day WARM UP:  CORE WORK, ACCUMULATE (NOT FOR TIME) 50 – 75  HIP EXTENSIONS 2  MIN HOLLOW HOLD 2  MIN HANDSTAND HOLD   WOD: “THE GHOST” 6  ROUNDS OF… 1  MIN ROW FOR CALS  1  MIN BURPEES 1  MIN DUs 1  MIN REST *SCORE EACH SCORE SEPARATELY

Jan 29th, 2017

Category: #CDR
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Monday – 1/30/2017

ANNOUNCEMENTS & REMINDERS: Our first monthly MyZone challenge begins on Monday! The CDR member with the most MEPs will be our winner! To gain MEPs you must be in the zones in the picture above (this was also posted to IG and Facebook). Go to your app, click on the feed/mail and accept the invite from […]

Jan 26th, 2017

Category: #CDR
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Friday – 1/27/2016

Workout of the Day STRENGTH: 5  RM SNATCH (TNG)   WOD: TEAM  16.4, TEAMS OF 2 2  RFT OF… 55  DEADLIFTS  (#225/155) 55  WB  (#20/14) 55  CAL ROW 55  HSPU 

Jan 24th, 2017

Category: #CDR
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Wednesday – 1/25/2017

Wellness Wednesday The CrossFit Open is officially a month away! For some, it’s just another day, another workout.  For others, it’s 5 panic and stressed filled weeks waiting to see what sadistic WODs Dave Castro has in store for CrossFitters worldwide. I’ve been on the panic side of The Open – I teared up and went […]

Jan 23rd, 2017

Category: #CDR
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Tuesday – 1/24/2017

Workout of the Day SKILL: EMOM  12  OF GOATS,  AT LEAST ONE OF LAST WEEK’S GOATS MUST BE REPEATED ODD:  GOAT 1 EVEN:  GOAT 2   WOD: AMRAP 3 400M  RUN ME  KBS IN REMAINING TIME  (#70/53/35) 2  MIN REST, THEN… AMRAP 4 400M  RUN 20  KBS ME  BURPEES IN REMAINING TIME 2  MIN REST, […]

Jan 22nd, 2017

Category: #CDR
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Monday – 1/23/2017

ANNOUNCEMENTS & REMINDERS: CDR CrossFit Open Draft: Sign up on the board if you’re interested in participating. Draft is Wed., Feb 15th, 6:30 PM, at Mill Creek. The coaches will pick their teams and give out their team jerseys. Cost is $25 (covers the cost of your jersey and goes towards the winning team’s prize). The CrossFit Open: If you […]

Jan 19th, 2017

Category: #CDR
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Friday – 1/20/2017

Workout of the Day STRENGTH: 5  x  5  DEADLIFT   WOD: TEAMS OF 3…ON 100s, ONE WORKS AT A TIME. ON SYNCHRO, EVERYONE WORKS AT THE SAME TIME 100  GHD SIT-UPS 50  SYNCHRO DB BURPEE BOX STEP OVERS 100  TTB 50  SYNCHRO DB FRONT SQUATS 

Jan 18th, 2017

Category: #CDR
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Thursday – 1/19/2017

Workout of the Day SKILL:  KIPPING PULL-UPS/BUTTERFLY PULL-UP/MU REFINEMENT 1  SET MAX EFFORT OF SKILL   WOD: E5MIN  x  4  ROUNDS ASSAULT BIKE  (SAME AS YOUR EMOM CALS) 12  KBS  (#70/53) 15  BOX JUMP OVERS 12  KBS ASSAULT BIKE  (SAME CALS) 

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