Workout of the Day: Archive

New Years Eve 2010

All members are welcome to come to the “New Years Eve team WOD at 9am. Make sure that you show up at least 15 minutes early to warm up. There will be a warm up on the board for you to get done prior to the start of class at 9am. We will have the doors open at 8am so you may show up anytime after that. Workout of the day Will be on the board in the AM!!!!!

Dec 31st

Thursday

CrossFit CDR would like to introduce their newest member to CrossFit Kids! Congratulations to Robert Garrity and his wife, Mana, on their new son! Workout of the Day: “Dirty Girl” 25 Burpees 25 Kettle Bell Swings Row 500m 20 Burpees 20 Kettle Bell Swings Row 500m 15 Burpees 15 Kettle Bell Swings Row 500m 10 Burpees 10 Kettle Bell Swings Row 500m 5 Burpees 5 Kettle Bell Swings Row...

Dec 30th

1 note

Wednesday

Team WOD Row Sit ups Rope Climb Push ups Air Squats Rest

Dec 30th

Dec 28th

Dec 27th

Christmas Eve 2010

All members are welcome to come to the “Christmas Eve team WOD at 9am. Make sure that you show up at least 15 minutes early to warm up. There will be a warm up on the board for you to get done prior to the start of class at 9am. We will have the doors open at 8am so you may show up anytime after that. **Make sure you wear your festive clothing tomorrow(Santa hat or at least the Christmas...

Dec 24th

Dec 23rd

Wednesday

**Today will not be MWOD day due to us not being open Saturday. Today we will be playing CrossFit CDR Dodgeball. Workout of the day “Jingle Bells and Balls” If you get hit with any one of the following balls you will jump out of the game and perform the exercise. Red-V Arounds with barBELL Yellow-20 Second plank hold with DumBELL on back Orange-KettleBELL swing Green-Pull up with...

Dec 22nd

Tuesday

A CrossFit Christmas Tree! Christmas Workout of the Day: 25 C hest-to-bar pull ups 30 H ip extension 3 R ope climbs 25 I n & out tire jumps 30 S andbag cleans 25 T oes-to-bar 30 M an makers 60 A Handstand hold (in seconds) 250S ki (in meters) 30 W all Balls 25 O ne armed kettle bell swings (each arm) 30 D ouble nders

Dec 21st

Monday Christmas Week

Workout of the day “30lb Stripper” 225-Deadlift-30 Reps 195-BackSquat-45 Reps 165-FrontSquat-60 Reps 135-Hang Power Clean-75 Reps 105-Push Press-90 Reps *All Mens teams will move a total of 45,000lbs *All Womens teams will move a total of 31,500lbs **Modifications of reps and weights will be on the board in the am so that every team will move the same amount of weight. (reps and...

Dec 20th

Dec 17th

Thursday 12/16/10

CrossFit kids CDR working on their squats. WOD: “135LBS of Death” 3 Rounds for time of: 12-Deadlift 9-Power Clean 6-Front Squat 3-Push jerk

Dec 16th

Tuesday 12/13/2010

Workout of the day 3 Rounds for time 30-KBS 25-WB 20-Pullups

Dec 14th

Monday 12/13/2010

Chavez understands intensity, dripping in sweat from head to toe. CrossFit CDR went to Glamis this weekend and had an amazing time with the Houston’s, McFayden’s and the Lauritzens. Workout of the day: “12 Days of Christmas” 1-Deadlift 315/205 2-Shuttle Runs 3-Weighted Pullups (use DB from your thruster) 4-Hang Cleans 135/95 5-Push Ups with release 6-DB Thrusters 50/35...

Dec 13th

Dec 10th

Thursday

Warm Up: Mobility #1 Test #1 Test #2 Max Pull Ups “Filthy 50”

Dec 9th

Wednesday

MWOD Wednesday…..mobilizing for tomorrows max pull ups and the Filthy 50. Tomorrow will also be a make-up day (except for the 6am class) if you have missed any of our assessment testing over the last week and a half.

Dec 8th

Tuesday

Warm Up: Kettle Bell Complex Test 1: Test 2: Jerk 1 Rep Max “Fran” 21-15-9 Thrusters Pull Ups

Dec 7th

Friday

Come out this Saturday and watch Chris Balanay and Nica compete at the NLP Invitational. This will be Chris’ 3rd competition and Nica’s 2nd. The competition runs all day and they appreciate your support and motivation while they compete. Let us know if you’re planning on going so we can give you details. This is Assessment Week Each day for the next 2 weeks we will be focused...

Dec 3rd

Thursday

This is Assessment Week Each day for the next 2 weeks we will be focused on testing a different area of your fitness. We will assess strength, endurance, anaerobic capacity, and sheer guts. This will be a fun regardless of your level and experience. The only expectation is that you try your best. We will be testing everyday but Wednesday for the next 2 weeks so plan on being...

Dec 1st