CrossFit CDR

May 7th, 2017

Category: #CDR
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Monday – 5/8/2017

ANNOUCEMENTS & REMINDERS: CDR INNER BOX BATTLE: Sat., May 20th, 8AM – 1 PM. $100.00 per team! Sign up on the board or talk to a coach if you want to participate and still need a partner! ALSO anytime you see a partner workout planned in the blog try to coordinate with your teammate to be at class […]

May 5th, 2017

Category: #CDR
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Satursay – 5/6/2017

  Workout of the Day WOD: FOR TIME… 15  THRUSTERS  (#135/95/65) 100  DU 12  THRUSTERS 75  DU 9  THRUSTERS 50  DU          

May 4th, 2017

Category: #CDR
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Friday – 5/5/2017

Innerbox Battle Prep-Get your partner and come in for some team practice! Workout of the Day WOD: TEAM OF  2, FOR TIME, (PARTNER 1 DOES A ROUND, THEN PARTNER 2 DOES A ROUND)… 12  ROUNDS OF CINDY  (5  PULL UPS / 10  PUSH UPS / 15  AIR SQUATS) 8  ROUNDS OF DT  (12  DL / […]

May 3rd, 2017

Category: #CDR
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Thursday – 5/4/2017

Workout of the Day WARM UP: DEATH BY CALORIE ROW   CARDIO: 15 MINUTES OF… 3  STATIONS, 4 – 5 ROUNDS 1:00  BIKE (CONVERSATIONAL PACE) :30  ON EACH LEG, BARBELL STRAIGHT LEG DEAD LIFT 1:00  DB SEATED PRESS   WOD: TABATA OF… WALL SIT, HOLDING PLATE V-UPS BENT OVER ROW DU / TUCK JUMPS 

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  

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