6/30/14…WOD

6/30/14…WOD

Warm up: TC

WOD:

“Jerry”

For time:

  • Run 1 Mile
  • Row 2k
  • Run 1 Mile

35 MIN TIME CAP

Compare time to 7/2/13

SGMJerryDPatton1_th.jpg

Enlarge image

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

 

6/28/14…WOD

Warm up:TC

WOD:

For time:

  • Run 800
  • 25 Burpee Box Overs 24/20
  • 25 Plate Ground to Overhead 45/25
  • 25 Step Lunges with plate 45/25
  • Run 400 with Plate 45/25
  • 25 step lunges with plate 45/25
  • 25 plate ground to overhead
  • 25 burpee box overs
  • Row 1k

6/27/14…WOD

Warm up:TC

Skill/Strength:

  • 1 Power Snatch EMOM for 10 MINS (Ascending in weight)

WOD:

16 MIN EMOM (Alternating)

  • Odd #  5 OHS (take from the ground choose weight you can do without failing)
  • Even# 40 DU/120 Singles

Every time you stop or mess up during DU or singles 5 burpee penalty @ the end of workout Max of 60 Burpees

Someone’s In HOT Water…

Thought that would get your attention!!! Just a heads up that Cadre will be without hot water from Friday 0900 until Sunday night. We should have everything operational for you Monday morning warriors!

Thank you for understanding while we finish the back shower/bathroom. Just one more improvement we’re making to enhance Cadre for everyone:)

6/25/14…WOD

Warm up:TC

Skill/Strength:

  • 1 Squat clean to thruster EMOM for 10 MINS (ascending in weight)

WOD:

For time:

  • Row 100m
  • 10 Wallballs 20/14
  • Row 200m
  • 15 Wallballs
  • Row 300m
  • 20 Wallballs
  • Row 400m
  • 25 Wallballs
  • Row 500m
  • 30 Wallballs

Try to keep wall balls unbroken

20 MIN time Cap

 

6/24/14…WOD

Warm up:TC

Skill/Strength:

  • 2 Push Press every  90 sec  for 6 Rounds working up to 85-90% (Start @ 60-70%)

WOD:

12 MIN AMRAP

  • 5 Shoulder to Overhead 135/95
  • 10 t2b
  • 15 Box Jumps 24/20

Post Workout Mobility:

Calf smash/roll 2 MINS each leg

6/23/14…WOD

Warm up:TC

Skill/Strength:

  • Front Squats 5×3 @ 75-80% AMRAP last set (No More the 10)

WOD:

3 Rounds

  • Run 200m
  • 9-6-3
  • Deadlifts 245/165
  • Bar over burpees

Rest 2 MINS between rounds

Post WOD: Not for time 6×5 Ring Rows

“Blast in the Grass!!!!”

Hello Cadre Crew!!! Summer is in full swing and as you know, we like to mix it up a little bit from time to time:) CrossFit IS  preparation for the unknowable riiiiiiight!?!?!?!? With that said….Friday, July 11th, at 1830, is one of those days. CrossFit Cadre, Lululemon Athletica Akron Showroom, Paleo To Me, and drinkNooma are gathering forces to host an outdoor community WOD a.k.a. “Blast in the Grass!!!”

CrossFit Classes will be held at regular hours Friday, July 11th EXCEPT for the 1730 and 1830 sessions. The idea is to encourage Cadre athletes to do something outside “the box” and possibly your comfort zone. We DO know this much…“Blast in the Grass” will be your chance to show why CrossFit is such an outstanding community, showcase your talents and most of all….HAVE A BLAST!!!!!!

So check out the event on Facebook, share it and come test your mettle out doors:) We promise you’ll get your sweat on, meet some new people and show Akron that fitness is FUN!!!!

6/21/14…WOD

Warm up:TC

WOD:

Teams of 2

For time:

3 rounds

  • 20 Shoulder to overhead 95/65
  • 20 Alt Box jumps 24/20
  • 20 Front rack Lunges 95/65

then

3 Rounds

  • 20 Deadlifts 185/135
  • 20 Burpees to plate alternating

Cash out 50 CAL row (25 CAL each)

Next Page »