Skill Work
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Aug 13th, 2017

Category: #CDR
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August 14-18, 2017

Have you been consistent, persistent and accountable for yourself with your workouts and any extra “homework,” nutrition & hydration, sleep schedule, recovery, stress management and overall wellness? Have you been hitting your goals and seeing results? This all takes discipline – doing what we know needs to be done in order to achieve our goals, even where there […]

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 […]

Apr 17th, 2017

Category: #CDR
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Tuesday – 4/18/2017

Workout of the Day WARM UP: 2000M  ROW, FOR TIME   SKILL: MAX UNBROKEN SET OF… STRICT PULL UPS PUSH UPS (CAN’T PAUSE MORE THAN 3 SECONDS) L-SIT HOLD   WOD: 50  CAL ASSAULT BIKE, FOR TIME 1  MIN REST 3  MIN MAX BURPEE TEST

Apr 12th, 2017

Category: #CDR
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Thursday – 4/13/2017

Workout of the Day SKILL: GYMNASTICS TOTAL MAX UNBROKEN REPS OF EACH C2B / PULL UPS HSPU  (CAN’T REST ON HEAD MORE THAN 3 SECS L-SIT HOLD  (SECS)   WOD: TABATA, 8  ROUNDS OF EACH… ROW FOR METERS HOLLOW ROCKS SKI ERG HIP EXTENSIONS

Mar 15th, 2017

Category: #CDR
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Thursday – 3/16/2017

  17.4  gets announced at 5 PM today! Live video will be playing at the box for anyone that would like to come join and watch! Just a reminder that today is a designated REST DAY! If you come in, it will be skill work and a recovery row/bike/ski/run.

Mar 8th, 2017

Category: #CDR
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Thursday – 3/9/2017

  Remember today is a Rest Day for anyone hitting 17.3 tomorrow, and we are on our limited Thursday schedule! 17.3 gets announced at 5 PM – come watch the announcement and watch Coaches Calvin and Rachel do the WOD right after!   Workout of the Day: SKILL DAY PRACTICE ANY MOVEMENT YOU WANT TO […]

Mar 6th, 2017

Category: #CDR
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Tuesday – 3/7/2017

Workout of the Day SKILL: GOATS… EMOM  10 ODD:  GOAT  1 EVEN:  GOAT  2   WOD: “TEAM TUESDAY” AMRAP  20 1  PARTNER WORKS, 1 PARTNER RUNS 400M.  SWITCH WHEN RUNNER GETS BACK 15  GHD 12  CALS ASSAULT BIKE 9  HANG POWER SNATCH  (#135/95)

Feb 22nd, 2017

Category: #CDR
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Thursday – 2/23/2017

  17.1 GETS ANNOUNCED AT 5 PM TODAY! Just a few things before we start The Open: Thursdays are designated Rest Days, as we want everyone participating to be well rested and fresh to hit the WODs each week! Rest up, eat good meals, stay hydrated with water, ROMWOD, get a good night’s sleep and […]

Feb 21st, 2017

Category: #CDR
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Wednesday – 2/22/2017

  Workout of the Day   STRENGTH: E2MOM  14  (7  SETS) 1  POWER CLEAN & JERK ADD WEIGHT EACH SET   CARDIO: 2  MILE RUN AT CONVERSATIONAL PACE   WOD: TEAMS OF  2, SPLIT REPS HOWEVER 3  RFT 400M  RUN TOGETHER 42  THRUSTERS  (#75/55/42) 24  HSPU       

Feb 17th, 2017

Category: #CDR
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Saturday – 2/18/2017

Just a reminder that today is the first day of Coach Daniel’s Open Prep Camp (10AM – 2PM today, 8AM-12PM on Sunday)! Workout of the Day FOR TIME… 5000M  ROW EVERY  4  MIN, COMPLETE 20  GHD SIT-UPS  

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