4/30….WOD

4/29…WOD

Warm up:TC

Skill/Strength:

  • Push Press
  • 8×1 @ 90-95% of 1RM

WOD:

  • 21-15-9
  • Ball Slams 20/14
  • 21-15-9
  • Push ups on Med ball (One hand on ball other on floor then alternate) *Scale two hands on Med Ball push ups.
  • 21-15-9
  • T2B

20 DU in between each set. So 21 ball slams 20 DU, 15 Ball slams 20 DU, 9 Ball Slams 20 DU. Then the second Set same thing.

 

Cadre Kids Hiatus

Wow! What a great 10 weeks we had with the kids from Fishcreek and the “OG” kids from Cadre! We’re re-loading for the Summer and need a week to catch our breath:) Just for this week we will not hold Cadre Kids sessions on Tuesday or Thursday. We apologize for the inconvenience. We take the quality of our programs seriously and want only the best for your aspiring fire-breathers. See you Tuesday night of May 7th at 1830. 

4/27…WOD

Warm up:TC

WOD:

Teams of 3

One team member is always running a 200m Rotate team members.

Teams must complete FOR TIME:

3 Rounds

  • 30 Deadlifts 155/105
  • 30 Sit-ups with Wall Ball 20/14
  • 30 Alternating burpees onto 45# Plate

After rounds are complete All Members run 400m carrying bumper plate 45/25

4/26…WOD

Warm up:TC

Skill/Strength:

Front Squats

  • 5 reps @ 60%
  • 5 reps @ 70%
  • AMRAP 75-80%

Then work backdown through the sets.

WOD:

2 Rounds

  • 30 CAL row
  • 25 AB-MAT sit-ups
  • 20 Box Hops 30/24
  • 15 C2B Pull-ups
  • 10 Push Press 115/75
  • Run 200m

Post WOD Challenge:

AMRAP strict press with barbell 45/33 No Bouncing/No Dip. How Many Reps you got in you?

Teens, Tweens and Tots!!!!

Say that 10 times fast!!! When you’re done with that tongue twister reflect on the pride Cadre staff take in your athletic excellence! Our penchant to foster virtuosity led us to one question “How can we extend CrossFit methodology to more athletes?” Our deliberation brought us to this…CrossFit for all ages!

This Summer we are excited to extend Functional Fitness to three additional age groups   1) Teens 2) Kids age 6-12 and 3) Tots 3-5. Our summer sessions are 6 weeks long and offer the perfect environment to develop your offspring’s athletic prowess:) Check out and register at the Cadre Store at http://www.crossfitcadre.com/?page_id=1893 As they say in the hood…”Study long….study wrong!” These sessions will fill up fast!

4/25…WOD

Warm up: TC

Skill/Strength:

  • Power Clean Mech.
  • 3 Power Cleans EMOM for 8 MINS (Choose weight work heavy and Keep good Form)

WOD:

21-15-9

  • KB Swings 55/35
  • HR Push ups
  • Wall balls 20/14

Post WOD:

Sled Push 3×100 feet (Heavy 3-5 plates—-50′ down and back)

4/24….WOD

Warm up:TC

Skill/Strength:

  • Strict Press 5x5x5x5x5 (Starting at 60-70% of 1RM and working up to 5 rep max)

WOD:

Death by Thruster 95/65

1 thruster 1 Min, 2 thrusters 2 Mins keep ascending till you cant complete the amount of reps per MIN

Post WOD COOL DOWN:

Row 500m or Run 400m

 

 

 

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