Workout of the Day WARM UP: DEATH BY CALORIE ROW CARDIO: 15 MINUTES OF… 3 STATIONS, 4 – 5 ROUNDS 1:00 BIKE (CONVERSATIONAL PACE) :30 ON EACH LEG, BARBELL STRAIGHT LEG DEAD LIFT 1:00 DB SEATED PRESS WOD: TABATA OF… WALL SIT, HOLDING PLATE V-UPS BENT OVER ROW DU / TUCK JUMPS
Wellness Wednesday Gut health, performance and home brewed Kombucha. How does it all tie in together? What is Kombucha, what does it do and why are so many people at CDR brewing their own in the past few months? For a brief tie in of what gut health is and how it affects our performance as […]
Workout of the Day SKILL: ACCUMULATE… 100 HOLLOW ROCKS 75 HIP EXTENSIONS OR CARDIO COMPLETE THE SKILL WORK ABOVE, BUT EVERY 3RD MINUTE… 20/15 CAL ROW AND THEN GO BACK TO WORK ON ABOVE WOD: “KELLY” 5 RFT 400M RUN 30 BOX JUMPS (24″/20″) 30 WBS (#20/14)
ANNOUNCEMENTS & REMINDERS: CDR INNER BOX BATTLE: Saturday, May 20th, 8AM – 1 PM. $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! Week 1 of the Functional Food Challenge is done! How is […]
Workout of the Day WARM UP: ROWLING CARDIO: FOR TIME… 1000M ROW 30 KBS (#70/53/35) 30 KB GOBLET SQUATS 700M ROW 30 KBS 30 KB GS 400M ROW 30 KBS 30 KB GS WOD: FOR TIME… 200M DB FARMER CARRY (#100/70) 400M KB FARMER CARRY (#70/53) 600M SLED DRAG (#90/50)
Workout of the Day PARTNER WOD FOR TIME… 400M MED BALL RUN (#20/14, RUN TOGETHER & SPLIT WORK HOWEVER, ALL RUNS) 50 BOX JUMP OVERS (24″/20″) 400M RUN 35 POWER SNATCHES (#135/95/65) 400M RUN 20 WALL CLIMBS 400M RUN 20 Strict Pullups Each 400M RUN 35 SDHP (#135/95/65) 400M RUN 50 BURPEE PULL UPS
Workout of the Day WARM UP: EMOM 10 10 SEC AB SPRINT CARDIO: AMRAP 15 200M RUN 10 BURPEE TO 6″ TARGET WOD: “COE” 10 RFT 10 THRUSTERS (#95/65) 10 RING PUSH UPS
Workout of the Day STRENGTH: 5 x 3 BACK SQUAT, ACROSS OR CARDIO: AMRAP 25 1 MIN DU 50 FLUTTER KICKS 10 MANMAKETS (#25/15) 15 OBLIQUE CRUNCHES W/DB WOD: 5 RFT 12 WB (#30/20) 9 TTB 6 HSPU
Workout of the Day STRENGTH: WORK TO HEAVY 2 POSITION (HIP & HANG) CLEAN + JERK OR CARDIO: 7 ROUNDS 1:30 “EASY” ASSAULT BIKE 1:00 “MODERATE” AB :30 “HARD” AB WOD: AMRAP 12 6 HPC (#155/105) 200M RUN 8 BURPEE BOX JUMPS (24″/20″)
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 […]
