CrossFit CDR
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May 2nd, 2017

Category: #CDR
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Wednesday – 5/3/2017

Wellness Wednesday Gut health, performance and home brewed Kombucha. How does it all tie in together? What is Kombucha, what does it do and why are so many people at CDR brewing their own in the past few months?  For a brief tie in of what gut health is and how it affects our performance as […]

May 1st, 2017

Category: #CDR
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Tuesday – 5/2/2017

Workout of the Day SKILL: ACCUMULATE… 100  HOLLOW ROCKS 75  HIP EXTENSIONS   OR CARDIO COMPLETE THE SKILL WORK ABOVE, BUT EVERY  3RD MINUTE… 20/15  CAL ROW AND THEN GO BACK TO WORK ON ABOVE   WOD: “KELLY” 5  RFT 400M  RUN 30  BOX JUMPS  (24″/20″) 30  WBS  (#20/14)

Apr 30th, 2017

Category: #CDR
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Monday – 5/1/2017

ANNOUNCEMENTS & REMINDERS: CDR INNER BOX BATTLE: Saturday, May 20th, 8AM – 1 PM. $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! Week 1 of the Functional Food Challenge is done! How is […]

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: CrossFit CDR
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Monday 04/24/17

Today begins our new phase of programming.  Monday- Thursday we will have a cardio option plus the WOD of the day. Fridays will remain our partner or team wods. Banded Shoulder Warm Up/Prep for pull ups Skill: Practice Pull Ups/Butterflyor CARDIO: AMRAP 25min 40 cal row/40 burpees 30 cal row/30 jumpig lunges 20 cal row/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 […]

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