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Sep 27th, 2016

Category: #CDR
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Wednesday – 9/28/2016

Workout of the Day WOD: E5M x 5 10  OHS  (#135/95/65) 15  PP 20  SIT-UPS   STRENGTH: 2  RM BENCH PRESS 2  RM STRICT PRESS

Sep 26th, 2016

Category: #CDR
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Tuesday – 9/27/2016

Workout of the Day WOD: AMRAP  7  OF… 50  DU 15  THRUSTERS  (#75/52/42) REST  5  MIN, THEN… 65  BURPEES FOR TIME REST  5  MIN, THEN… AMRAP  7  OF… 4  TTB 5  WB 6  KBS REST  5  MIN, THEN… 65  HANG POWER SNATCH FOR TIME  (#75/52/42)

Sep 25th, 2016

Category: #CDR
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Monday – 9/26/2016

REMINDERS & ANNOUNCEMENTS: Sat., Oct. 1st: We have a few athletes competing at the Mayhem at Myriad competition this weekend. Come out and show our CDR athletes some love this weekend, comp starts at 8 AM at CrossFit Myriad. Sat., Oct. 29th: Halloween Throwdown, $100 registration, get your team signed up on the board and get […]

Sep 22nd, 2016

Category: #CDR
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Friday – 9/23/2016

Workout of the Day STRENGTH: 1  PS  +  1  HPS,  5  SETS HAP WOD: PARTNER SYNCED BEAR COMPLEX. 1  ROUND (NO PUTTING THE BAR DOWN) =  7  TIMES THROUGH THE FOLLOWING COMPLEX… 1  PC 1  FS 1  PP 1  BS 1  BEHIND THE NECK PP *AFTER YOU COMPLETE  1st  ROUND, ADD 10  LB AND REPEAT FOR MAX LOAD & ROUNDS POSSIBLE […]

Sep 21st, 2016

Category: #CDR
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Thursday – 9/22/2016

Workout of the Day STRENGTH: 12 x 2 OTM POWER CLEANS @  70 %   WOD: TABATA OF… BOX JUMP OVERS  (#24/20) SDHP  (#75/52) ASSAULT BIKE BURPEES

Sep 20th, 2016

Category: #CDR
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Wednesday – 9/21/2016

  Workout of the Day GYMNASTICS: 5 x 5  NEGATIVE (3  SEC DOWN) STRICT C2B 5 x 5  STRICT TTB 4 x 20  HOLLOW ROCKS WOD: EMOM  30 15 / 12  CAL ASSAULT BIKE 12 / 10  CAL ROW

Sep 19th, 2016

Category: #CDR
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Tuesday – 9/20/2016

Workout of the Day STRENGTH: 3  RM  PRESS & PUSH PRESS WOD: 100  THRUSTERS FOR TIME  (#95/65/42) THEN… 20  x  1  NEGATIVE HSPU WITH  5  SEC LOWERS

Sep 18th, 2016

Category: #CDR
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Monday – 9/19/2016

ANNOUNCEMENTS & REMINDERS: Sat., Oct. 29th: Halloween Throwdown, $100 registration, get your team signed up on the board and get to planning with your costume! Mon., Oct. 3rd: CDR Kids starts, sign up on the board as both age group classes are capped at 10 kids each. Mon . & Wed., $75 per month, and $125 […]

Sep 15th, 2016

Category: #CDR
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Friday – 9/16/2016

  ANNOUNCEMENTS & REMINDERS: (Email Coach Tyler to sign up or ask any questions on either of the below – tylersmars11@gmail.com) CDR Kids: We are excited to announce that we are starting a kids program at CDR for two different age groups: ages 5-9 and 10-14! The program will start on Mon., Oct. 3rd and classes will be run on […]

Sep 14th, 2016

Category: #CDR
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Thursday – 9/15/2016

Workout of the Day STRENGTH: 2  CLEANS + 1  JERK MAX   WOD: 4  EXERCISES FROM THE LIST OF GOATS BELOW WILL BE SELECTED, TABATA FOR  8  ROUNDS AT EACH EXERCISE ROW SKI ASSAULT BIKE LUNGES SIT-UPS BURPEES PULL-UPS HOLLOW ROCKS STATIC HOLD HIP EXTENSION

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