Competition

Jun 13th, 2016

Category: #CDR
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Tuesday – 6/14/2016

  We have to give a HUGE shout out and congrats to all of our members that hit new (or first time) PRs during last week’s testing of gymnastic skills and strength with all the various lifts! We are so proud of you all – the results show how much work you’ve all been putting […]

Jun 12th, 2016

Category: #CDR
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Monday – 6/13/2016

  ANNOUNCEMENTS & REMINDERS: July 22nd – 24th: Reebok Crossfit Games, Stub Hub Center in Carson, CA. make sure you get your tickets to be part of the Sea of Red to cheer on Team CDR! As the temps are rising, and it’s getting hotter and sweatier in the box, please make sure you’re wiping down […]

Jun 9th, 2016

Category: #CDR
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Friday – 6/10/2016

Workout of the Day STRENGTH: MAX  C&J WOD: PARTNER STYLE, WORK / REST 50  THRUSTERS   (#115/75) 10  ROPE CLIMBS 40  THRUSTERS 8  ROPE CLIMBS 30  THRUSTERS 6  ROPE CLIMBS OPTIONAL WORK: 200  BAND PULL DOWNS 4  x  15  GLUTE BRIDGES AHAP

Jun 8th, 2016

Category: #CDR
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Thursday – 6/9/2016

Workout of the Day WOD: 5  ROUNDS OF… 1  MIN ASSAULT BIKE,  1  MIN ROW FOR MAX CALS REST  3  -  5  MIN BETWEEN ROUNDS

Jun 7th, 2016

Category: #CDR
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Wednesday – 6/8/2016

Workout of the Day WARM-UP & GYMNASTICS: BANDED SHOULDER WARM-UP 1  SET ME C2B / PULL-UPS / UNDER BAR RING ROWS   WOD: EMOM  18 MIN  1:  10  C2B / PULL-UP MIN  2:  15 / 10  CAL ROW MIN  3:  2  STRICT  +  4  KIPPING HSPU THEN… IMMEDIATELY INTO  2K  ROW FOR TIME AFTER EMOM 18 […]

Jun 6th, 2016

Category: #CDR
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Tuesday – 6/7/2016

Workout of the Day WOD: AND YOU THOUGHT YOU WOULDN’T SEE HER FOR ANOTHER 6 – 12 MONTHS. SHE’S BAAAACK, AND WITH A VENGEANCE… “ AIR FRAN” 21 – 15 – 9 THRUSTERS PULL-UPS ASSAULT B IKE STRENGTH: 1  RM OHS, FROM RACK GYMNASTICS: 1  ME SET TTB UNBROKEN OPTIONAL WORK: 5  x  15 GHD SIT-UPS

Jun 5th, 2016

Category: #CDR
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Monday – 6/6/2016

Workout of the Day WARM-UP: 2  ROUNDS OF… 20  GREEN BAND GOOD MORNINGS 15  GOBLET SQUATS 10  LUNGE, EACH LEG 250M  ROW STRENGTH: BACK SQUAT,  1  RM ME  STRICT HSPU OR STRICT PUSH-UPS WOD: AMRAP  10 10  BJO  (24/20″) 10  KBS  (#70/53) 10  WB  (#20/14) 10  GHD / PVC SIT-UPS

Jun 2nd, 2016

Category: #CDR
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Friday – 6/3/2016

      Workout of the Day WOD: PARTNER STYLE… 2K  ROW 30  STRICT HSPU 45  FS  (#115/75/52) 60  PULL-UPS 75  DU EACH REST  3  MIN, THEN REPEAT…

Jun 1st, 2016

Category: #CDR
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Thursday – 6/2/2016

  Workout of the Day WOD: WE’VE BEEN HANGING OUT WITH “THE GIRLS” ON THURSDAYS.  THIS WEEK, MEET “BARBARA”… 5  RFT OF, REST  3  MINS BETWEEN ROUNDS… 20  PULL-UPS 30  PUSH-UPS 40  SIT-UPS 50  SQUATS  

May 31st, 2016

Category: #CDR
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Wednesday – 6/1/2016

Wellness Wednesday… It’s June, it’s summer and bathing suit season, you want to spend your time doing things you enjoy…not cooking, meal prepping to fuel your workouts and doing dishes (I mean, if that’s what you enjoy, then more power to you). If you’re just not feeling the whole meal prep thing, want some healthy […]

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