CDR Community

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  

Jun 6th, 2017

Category: #CDR
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Wednesday – 6/7/2017

WELLNESS WEDNESDAY For some who have a CrossFit-centric career, CrossFit IS life. For your average box-goer, we have to have hobbies outside of CF to help keep us balanced, sane and happy…you know, maintaining our overall wellness. For some it’s yoga, kombucha making, crafting, biking, hiking, etc. For a few of our members, it’s recreational […]

Jun 5th, 2017

Category: #CDR
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Tuesday – 6/6/2017

  Workout of the Day WARM UP: CORE WORK ME PLANK HOLD OR L-SIT  (L-SITTERS MUST ACCUMULATE  1:00  AFTER MAX)    CARDIO: AMRAP25 200M  RUN 50  KB DL  (#70/53) 10  KB GOBLET SQUATS 200M  RUN 20  WB 10  MB LEG LOWERS 10  MB BURPEE JUMPS   WOD: FOR TIME… 20  MU 40  KBS  (#70/53) 60 […]

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