Competition

Apr 28th, 2017

Category: #CDR
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Saturday – 4/29/2017

  Workout of the Day WARM UP: ROWLING   CARDIO:  FOR TIME… 1000M  ROW 30  KBS  (#70/53/35) 30  KB GOBLET SQUATS 700M  ROW 30  KBS 30  KB GS 400M  ROW 30  KBS 30  KB GS   WOD:  FOR TIME… 200M  DB FARMER CARRY  (#100/70) 400M  KB FARMER CARRY  (#70/53) 600M  SLED DRAG  (#90/50)

Apr 27th, 2017

Category: #CDR
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Friday – 4/28/2017

Workout of the Day PARTNER WOD FOR TIME… 400M  MED BALL RUN  (#20/14, RUN TOGETHER & SPLIT WORK HOWEVER, ALL RUNS) 50  BOX JUMP OVERS  (24″/20″) 400M  RUN 35  POWER SNATCHES  (#135/95/65) 400M  RUN 20  WALL CLIMBS 400M  RUN 20  Strict Pullups Each 400M  RUN 35  SDHP  (#135/95/65) 400M  RUN 50  BURPEE PULL UPS 

Apr 26th, 2017

Category: #CDR
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Thursday – 4/27/2017

Workout of the Day WARM UP: EMOM 10 10  SEC AB SPRINT   CARDIO: AMRAP  15 200M  RUN 10  BURPEE TO 6″ TARGET   WOD: “COE” 10  RFT 10  THRUSTERS  (#95/65) 10  RING PUSH UPS  

Apr 25th, 2017

Category: #CDR
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Wednesday – 4/26/2017

Workout of the Day   STRENGTH: 5  x  3  BACK SQUAT, ACROSS   OR CARDIO: AMRAP  25 1  MIN DU 50  FLUTTER KICKS 10  MANMAKETS  (#25/15) 15  OBLIQUE CRUNCHES W/DB   WOD:   5  RFT 12  WB  (#30/20) 9  TTB 6  HSPU

Apr 24th, 2017

Category: #CDR
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Tuesday – 4/25/2017

Workout of the Day STRENGTH: WORK TO HEAVY  2  POSITION (HIP & HANG) CLEAN + JERK     OR CARDIO: 7  ROUNDS 1:30  “EASY” ASSAULT BIKE 1:00  “MODERATE”  AB :30  “HARD” AB    WOD: AMRAP 12 6  HPC  (#155/105) 200M  RUN 8  BURPEE BOX JUMPS  (24″/20″) 

Apr 23rd, 2017

Category: #CDR
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Monday – 4/24/2017

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! Good luck to those participating in the Functional […]

Apr 21st, 2017

Category: #CDR
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Saturday – 4/22/2017

This weekend is Masters’ Regionals for a few of our CDR athletes that scored top 200 in the world in their respective age group! Our very own T-Mac, Stephanie Houston and Donna Orr will be performing the WODs on Saturday at 7 AM and Sunday at 2 PM.  If anyone wants to come cheer them […]

Apr 20th, 2017

Category: #CDR
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Friday – 4/21/2017

Workout of the Day STRENGTH: 1  RM SUMO DL W/BANDS   OR CARDIO: AMRAP 25 100  Sit ups 15  Step Ups Weighted 10  HPC 5  THRUSTERS 600M  SKI OR ROW (ALTERNATE ROUNDS)   WOD: TEAM OF  4  (2 PAIRS, PAIR ALWAYS WORKS AT SAME TIME. ONE PAIR WORKS, OTHER RESTS) FOR TIME… 800M  RUN AS […]

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 […]

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