Blog Archives

Apr 23rd, 2017

Category: #CDR
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Monday – 4/24/2017

ANNOUNCEMENTS & REMINDERS: CDR INNER BOX BATTLE: Saturday, May 20th, 8AM – 1 PM. It’s $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! Good luck to those participating in the Functional […]

Apr 21st, 2017

Category: #CDR
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Saturday – 4/22/2017

This weekend is Masters’ Regionals for a few of our CDR athletes that scored top 200 in the world in their respective age group! Our very own T-Mac, Stephanie Houston and Donna Orr will be performing the WODs on Saturday at 7 AM and Sunday at 2 PM.  If anyone wants to come cheer them […]

Apr 20th, 2017

Category: #CDR
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Friday – 4/21/2017

Workout of the Day STRENGTH: 1  RM SUMO DL W/BANDS   OR CARDIO: AMRAP 25 100  Sit ups 15  Step Ups Weighted 10  HPC 5  THRUSTERS 600M  SKI OR ROW (ALTERNATE ROUNDS)   WOD: TEAM OF  4  (2 PAIRS, PAIR ALWAYS WORKS AT SAME TIME. ONE PAIR WORKS, OTHER RESTS) FOR TIME… 800M  RUN AS […]

Apr 19th, 2017

Category: #CDR
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Thursday – 4/20/2017

Workout of the Day WARM UP: 1  MILE RUN   WOD: FOR REPS… AMRAP  3 30  DU OR SINGLES 6  DB HANG SQUAT CLEANS (#50/35)   1  MIN REST   AMRAP  3 3  PC  (#135/95) 6  PUSH UPS 9  AIR SQUATS   1  MIN REST   AMRAP  3 400M  RUN MAX SKI ERG CALS IN […]

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 16th, 2017

Category: #CDR
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Monday – 4/17/2017

ANNOUNCEMENTS & REMINDERS: CDR INNER BOX BATTLE: Saturday, May 20th, 8AM – 1 PM. It’s $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!   Workout of the Day WARM UP: “HELEN” […]

Apr 14th, 2017

Category: #CDR
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Saturday – 4/15/2017

  Workout of the Day STRENGTH: 10  RM AXEL BAR DL *2 ATTEMPTS ONLY   WOD: FOR TIME… 150  WB  (#20 / 14) EMOM  8  BURPEES

Apr 13th, 2017

Category: #CDR
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Friday – 4/14/2017

Workout of the Day PARTNER WOD, TEAMS OF 3  (PARTNER DOES FULL ROUND, THEN SWITCH) AMRAP  25 Run 200m or 50DU 10  Pullups  10 Shoulder to OH 135/95 Third Partner is Performing Max Calories on Assault bike as a team.     

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

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