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Jun 15th, 2016

Category: #CDR
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Thursday – 6/16/2016

Workout of the Day WOD: EMOM 36 20  RUSSIAN TWISTS20  MOUNTAIN CLIMBERS20  LUNGES WITH DB (HEAVY)20  STEP UPS20  HOLLOW ROCKS20  ARCH ROCKS

Jun 13th, 2016

Category: #CDR
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Tuesday – 6/14/2016

  We have to give a HUGE shout out and congrats to all of our members that hit new (or first time) PRs during last week’s testing of gymnastic skills and strength with all the various lifts! We are so proud of you all – the results show how much work you’ve all been putting […]

Jun 12th, 2016

Category: #CDR
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Monday – 6/13/2016

  ANNOUNCEMENTS & REMINDERS: July 22nd – 24th: Reebok Crossfit Games, Stub Hub Center in Carson, CA. make sure you get your tickets to be part of the Sea of Red to cheer on Team CDR! As the temps are rising, and it’s getting hotter and sweatier in the box, please make sure you’re wiping down […]

Jun 10th, 2016

Category: #CDR
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Saturday – 6/11/2016

WARM-UP: 5  ROUNDS OF THE FOLLOWING RUNNING DRILLS… SPRINT BACK PEDDLE SIDE SHUFFLE  x  2  (1 EACH WAY) GRAPEVINE  x  2 SPRINT SPRINT BACK PEDDLLE SIDE SHUFFLE  x  2 GRAPEVINE  x  2 SPRINT TO FINISH WOD: AMRAP  20 200M  FARNER CARRY  (#100/70 EACH HAND) 25  BURPEES 25  GHD / PVC SIT-UPS

Jun 9th, 2016

Category: #CDR
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Friday – 6/10/2016

Workout of the Day STRENGTH: MAX  C&J WOD: PARTNER STYLE, WORK / REST 50  THRUSTERS   (#115/75) 10  ROPE CLIMBS 40  THRUSTERS 8  ROPE CLIMBS 30  THRUSTERS 6  ROPE CLIMBS OPTIONAL WORK: 200  BAND PULL DOWNS 4  x  15  GLUTE BRIDGES AHAP

Jun 8th, 2016

Category: #CDR
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Thursday – 6/9/2016

Workout of the Day WOD: 5  ROUNDS OF… 1  MIN ASSAULT BIKE,  1  MIN ROW FOR MAX CALS REST  3  -  5  MIN BETWEEN ROUNDS

Jun 7th, 2016

Category: #CDR
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Wednesday – 6/8/2016

Workout of the Day WARM-UP & GYMNASTICS: BANDED SHOULDER WARM-UP 1  SET ME C2B / PULL-UPS / UNDER BAR RING ROWS   WOD: EMOM  18 MIN  1:  10  C2B / PULL-UP MIN  2:  15 / 10  CAL ROW MIN  3:  2  STRICT  +  4  KIPPING HSPU THEN… IMMEDIATELY INTO  2K  ROW FOR TIME AFTER EMOM 18 […]

Jun 6th, 2016

Category: #CDR
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Tuesday – 6/7/2016

Workout of the Day WOD: AND YOU THOUGHT YOU WOULDN’T SEE HER FOR ANOTHER 6 – 12 MONTHS. SHE’S BAAAACK, AND WITH A VENGEANCE… “ AIR FRAN” 21 – 15 – 9 THRUSTERS PULL-UPS ASSAULT B IKE STRENGTH: 1  RM OHS, FROM RACK GYMNASTICS: 1  ME SET TTB UNBROKEN OPTIONAL WORK: 5  x  15 GHD SIT-UPS

Jun 5th, 2016

Category: #CDR
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Monday – 6/6/2016

Workout of the Day WARM-UP: 2  ROUNDS OF… 20  GREEN BAND GOOD MORNINGS 15  GOBLET SQUATS 10  LUNGE, EACH LEG 250M  ROW STRENGTH: BACK SQUAT,  1  RM ME  STRICT HSPU OR STRICT PUSH-UPS WOD: AMRAP  10 10  BJO  (24/20″) 10  KBS  (#70/53) 10  WB  (#20/14) 10  GHD / PVC SIT-UPS

Jun 2nd, 2016

Category: #CDR
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Friday – 6/3/2016

      Workout of the Day WOD: PARTNER STYLE… 2K  ROW 30  STRICT HSPU 45  FS  (#115/75/52) 60  PULL-UPS 75  DU EACH REST  3  MIN, THEN REPEAT…

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