Blog Archives

Oct 4th, 2016

Category: #CDR
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Wednesday – 10/5/2016

Workout of the Day E5M  X  8  ROUNDS 400M  RUN 10  C2B/PULL-UPS 10  THRUSTERS  (#115/75/52) 10  BENCH PRESS  (225/155/105)

Oct 3rd, 2016

Category: #CDR
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Tuesday – 10/4/2016

Happy 28th Birthday to our very own, Coach Daniel! Today, we all celebrate you and your 28 years with a special Birthday WOD!   Workout of the Day DANIEL’S BIRTHDAY WOD: AMRAP  28  44  CAL ASSAULT BIKE BUY-IN THEN 10  S2OH   (#40/25/15) 4  SNATCHES  (#185/135/95) AT  28  MIN MARK, BUY OUT WITH  44  CAL  AB

Oct 2nd, 2016

Category: #CDR
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Monday – 10/3/2016

Great job to our CDR athletes that competed this weekend at Mayhem at Myriad (Ally, April, T-Mac, Jax, Ray, Jacob, Rich, Jared, Jason, Rod, Lynda). A huge thank you to the CDR family that came out to support and cheer them on! Congrats to Ally, April and T-Mac on their first place podium and Jax’s […]

Sep 29th, 2016

Category: #CDR
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Friday – 9/30/2016

  Workout of the Day STRENGTH: 1  RM SNATCH   WOD: 3 PERSON TEAMS 5K  ROW TASK 100  DL  (#225/155/105) 100  PULL-UPS 100  DB SNATCH, DUAL ARM DB’s  (#50/35) *TACKLE ONE TASK AT A TIME, IN ANY ORDER

Sep 28th, 2016

Category: #CDR
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Thursday – 9/29/2016

Workout of the Day STRENGTH: 1  RM C&J   WOD: EMOM  20 10  (EACH LEG) DB LUNGES 15  PLATE BURPEES 20  HOLLOW ROCKS 25  PUSH-UPS

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

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