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Jun 25th, 2017

Category: #CDR
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Monday – 6/26/2017

  Workout of the Day STRENGTH: 7  x  1, TEMPO BACK SQUATS – 10  SEC DOWN, 10 SEC PAUSE  (HEAVIER THAN  2  WEEKS AGO)   OR CARDIO/CORE STRENGTH: AMRAP W/PARTNER… 20 HOLLOW PULLS DOWNS WHILE PARTNER DOES PLANK HOLD 10  PARTNER LEG PUSHDOWNS, EACH DO FOLLOWING UNBROKEN TOGETHER… 10  HOLLOW ROCKS 10  V-UPS 10  TUCK UPS […]

Jun 21st, 2017

Category: #CDR
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Thursday – 6/22/2017

Workout of the Day WARM UP: 4  ROUNDS… 500M  ROW 2:00  REST *RECORD AVG. SPLIT TIME   STRENGTH: POWER SNATCH + HANG POWER SNATCH + POWER SNATCH  (WORK TO HEAVY)   OR CARDIO: BULLET PROOF #1   WOD: TABATA, 8  ROUNDS EACH (ALTERNATING) DU SHUTTLE RUNS  (10  YD) PLYO PUSH UPS (ON  #45/25  PLATES)

Jun 18th, 2017

Category: #CDR
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Monday – 6/19/2017

ANNOUNCEMENTS & REMINDERS: SIGN UP ON THE BOARD FOR ALL OF THESE… CDR-BQ & Coach Daniel’s Academy Going Away Party:  This Sun., June 25th, 1PM, The Britt’s house. It’s potluck style, so bring a dish and whatever you want to drink. There will be a giant slip & slide for all to enjoy, and a bounce […]

Jun 11th, 2017

Category: #CDR
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Monday – 6/12/2017

ANNOUNCEMENTS & REMINDERS: SIGN UP ON THE BOARD FOR ALL OF THESE… CDR-BQ & Coach Daniel’s Academy Going Away Party:  Sun., June 25th, 1PM, The Britt’s house. It’s potluck style, so bring a dish and whatever you want to drink. There will be a giant slip & slide for all to enjoy! CDR KIDS CAMP: Dates: […]

Jun 8th, 2017

Category: #CDR
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Friday – 6/9/2017

Workout of the Day STRENGTH: 8  MIN TO FIND… 1RM  SDL    PARTNER WOD: 5  RFT EACH…WORKING AT SAME TIME, SWITCH WHEN THEY FINISH THEIR ROUND PARTNER  1  COMPLETES  1  FULL ROUND OF…  12  SQUAT SNATCH  (#65/42) 21  PUSH UPS WHILE PARTNER  2  COMPLETES  250M  ROW   

Jun 7th, 2017

Category: #CDR
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Thursday – 6/8/2017

Workout of the Day STRENGTH: 7  x  1  HANG POWER SNATCH, HEAVY ACROSS   OR CARDIO   WOD: WITH EMPTY BARBELL…IT CAN’T TOUCH THE GROUND TABATA, EACH OF THE FOLLOWING… BICEP CURLS BARBELL SIT UPS BENT OVER ROWS WINDSIELD WIPERS  

Jun 5th, 2017

Category: #CDR
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Tuesday – 6/6/2017

  Workout of the Day WARM UP: CORE WORK ME PLANK HOLD OR L-SIT  (L-SITTERS MUST ACCUMULATE  1:00  AFTER MAX)    CARDIO: AMRAP25 200M  RUN 50  KB DL  (#70/53) 10  KB GOBLET SQUATS 200M  RUN 20  WB 10  MB LEG LOWERS 10  MB BURPEE JUMPS   WOD: FOR TIME… 20  MU 40  KBS  (#70/53) 60 […]

Jun 4th, 2017

Category: #CDR
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Monday – 6/5/2017

ANNOUNCEMENTS & REMINDERS: SIGN UP ON THE BOARD FOR ALL OF THESE… CDR-BQ & Coach Daniel’s Academy Going Away Party:  Sun., June 25th, 1PM, The Britt’s house. It’s potluck style, so bring a dish and whatever you want to drink. There will be a giant slip & slide for all to enjoy! CDR KIDS CAMP: Dates: […]

Jun 2nd, 2017

Category: #CDR
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Saturday – 6/3/2017

Workout of the Day WOD: ON A RUNNING CLOCK… MIN  0 – 10: 1000M RUN MAX CLEAN & JERKS (#135/95/65) MIN  10 – 13: REST MIN  13 – 20: 800M  RUN MAX POWER SNATCH  (#115/75/55) MIN  20 – 23: REST MIN  23 – 27: 400M  RUN   MAX THRUSTERS  (#95/65/45)  

Jun 1st, 2017

Category: #CDR
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Friday – 6/2/2017

Workout of the Day TEAMS OF  3 – ONE WORKS, ONE RESTS, ONE ROWS FOR TIME… 5000/4500M  ROW WHILE COMPLETING… 100  DB FRONT SQUATS  (#50/35/20) 75  TOES TO RINGS 25  DB BURPEE BOX STEP UPS  (20″) 10  ROPE CLIMBS 25  DB BURPEE BOX STEP UPS 75  TTR 100  DB  THRUSTERS  

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