Workout of the Day WOD: 6 PERSON TEAM, TRAIN STYLE…6000M SKISLAM BALL, AS MANY REPS AS POSSIBLE7500M ROWROTATING LUNGES, AS MANY AS POSSIBLE.5 MILE ON ASSUALT BIKE, THEN TRADE…THIS IS YOUR PACE CAR. KEEP GOING UNTIL ALL STATIONS ARE DONE
Workout of the Day WOD: E5M x 5 ROUNDS 30/20 CAL ASSAULT BIKE 30 BS (#75/55) MAX REP PULL-UPS IN REMAINDER OF 3 MIN TOTAL PERIOD ROMWOD OPTIONAL GYMNASTICS WORK:Gymnastics work3 MIN OF MAX ACCUMULATED HS HOLDS4 x 20 HOLLOW ROCKS4 x 15 PISTOLS, MOVE UP IN WEIGHT EACH SET
Workout of the Day STRENGTH: 8 x 3 SETS BENCH PRESS (USE BANDS W/DB BEHIND BENCH AND OVER BAR), E30SEC PERFORM SET3 WIDE2 MEDIUM3 NARROW WOD: “JT” 21 – 15 – 9 OF… STRICT HSPU RING DIPS PUSH-UPS THEN IMMEDIATELY INTO… 100 CAL ROW FOR TIMEOPTIONAL WORK: 200 BANDED OBLIQUE CRUNCHES 200 TRICEP EXTENSIONS
We hope all of our CDR dads and grandpas had a great Father’s Day Weekend! ANNOUNCEMENTS & REMINDERS: This week is going to be HOT! Make sure you’re drinking enough water throughout the day to stay hydrated in the heat and during your workouts! Sunday’s class this week is cancelled. Have you gotten your CrossFit […]
Workout of the Day WARM UP: 200 / 400 / 600 / 600 / 400 / 200M RUN REST 1:1WOD: AMRAP 12 OF… CLASS CHOSEN TRIPLET OF…SKILLBARBELL MOVEMENTGRUNT WORK
Workout of the Day STRENGTH: 1 RM BENCH PRESS TO AB MAT ON CHEST WOD: PARTNER STYLE…PARTNER A DOES 1 THEN B DOES 1, A DOES 2 THEN B DOES 2…AND SO ON. 1 – 10 SQUAT C&J, TNG UNBROKEN (#135/95/65) OPTIONAL WORK:200 OBLIQUE CRUNCHES W/BAND200 TRICEP EXTENSIONS W/BAND
Workout of the Day WOD: EMOM 36 20 RUSSIAN TWISTS20 MOUNTAIN CLIMBERS20 LUNGES WITH DB (HEAVY)20 STEP UPS20 HOLLOW ROCKS20 ARCH ROCKS
How has CrossFit changed your life? Do you sleep better? Do you eat better? Drink more water? Push yourself a little harder during WODs? Add a little more weight onto a lift than you originally planned on hitting? It truly is a way of life, and it teaches you about your mental, physical […]
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 […]
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 […]
