Monday 10.07.13 [RECOVERY & TESTING WEEK]

Oct 7th, 2013

Category: CrossFit CDR

Monday 10.07.13 [RECOVERY & TESTING WEEK]


October 7th – October 11th is CDR RECOVERY & TESTING WEEK!

Last week was physically taxing and featured heavy lifting and challenging cardio (many of you completed your first 10k row or run!!). This week is designed to help your body recuperate & recover.

We want everyone to participate in all of the tests this week! This will help you & your coaches to track your progress as a member of CDR. We are encouraging everyone to attend class on Monday, Tuesday, Wednesday, & Friday. *Thursday will be an endurance/mobility day with no testing.* For those on limited memberships, you can pay for an additional day(s) this week by e-mailing

This week is designed to be an unloading, non-lifting week. We are asking everyone to not participate in any additional lifting outside of the scheduled WODs.

At CDR, we continuously strive to give you the best programming possible that prevents injury & maximizes results for the betterment of your health!


There will be a new 15 minutes prior this week! Please show up on time & complete all components!!

Each day, class will begin with this Warm-Up:

2 rounds of…

  • 30 sec. Jumping-jacks
  • 30 sec. Air squats
  • 30 sec. Mountain-climbers
  • 30 sec. Banded knee squats


  • Run 75′, Lunge back
  • Run 75′, Butt-kickers back
  • Run 75′, Toy soldier back
  • Run 75′, Power skips back
  • Run 75′, Spiderman crawl back
  • Run 75′, Toe touch back
  • Run 75′, Inchworm back

2 rounds of…

  • 30 sec. Superman
  • 30 sec. Right side plank
  • 30 sec. Left side plank
  • 30 sec. L sit/tuck hold from pull-up bar


Tuesday & Friday will include additional work for you to do after class to help in the recovery process. If it is possible, please schedule to stay an additional 10-15 minutes after class to complete this work.

Workout of the Day

Advanced WOD: “Amanda”

  • 9-7-5 of….
  • Squat Snatch (#135/#95)
  • Muscle-ups

Modified WOD:

  • 12-9-6 of…
  • Front squat (#155/#95)
  • Wall climb

On the minute for 10 minutes….

  • Kettlebell swings (#97/#70)

Cool Down

  • 10 minute Row

Sign up for class here


Get every new post delivered to your Inbox

Join other followers: