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NO WOD FOR SATURDAY!

Please refer to our past website posts for information on the Heart of America Affiliate Team Competition this weekend.  Come support CFR!  We have a scaled and prescribed team that will be working hard to represent!  Wear your CFR gear!

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W.O.D. Friday 10/24/14

Reminder —- We only have a 4:30 and 5:30pm class tonight.  6:30PM class is cancelled and so is our Saturday morning class due to HOA!  Refer to the past posts to find the link to heat and schedule times for our teams in the weekend long competition!

Conditioning WOD

24 minutes As Many Rounds As Possible of:

12 Jumping switch Lunges (R=1 L=2 – scale with stationary lunge steps)

10 Deadlift 185/115

8 Toes to Bar

6 Burpees

4 Front Squat 185/115 (must use same weight as deadlift and clean weight from the ground)

Post times!

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W.O.D. Thursday 10/23/14


hoa6-itinerary

We will only have a 4:30 and 5:30 PM class on Friday night and NO Saturday class due to Heart of America Team Competition. —  

Reminder! Click picture to enlarge.  You’ll find the Heart of America Affiliate Team Competition Itinerary above if you want to come support CFR who has a scaled and prescribed team entered into the competition.  Get on the facebook page to see updated heat times throughout the weekend at this link https://www.facebook.com/HOAaffiliatechallenge.  These times will shift based on team placement throughout the weekend, so it may be hard to post.  This is a great competition that has grown exponentially each year, turning away hundreds of teams because of the demand.  It truly is a fun and inspiring event...

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W.O.D. Wednesday 10/22/14

hoa6-itinerary

hoa

Click each picture to enlarge.  You’ll find the Heart of America Affiliate Team Competition Itinerary above if you want to come support CFR who has a scaled and prescribed team entered into the competition.  Get on the facebook page to see updated heat times throughout the weekend at this link https://www.facebook.com/HOAaffiliatechallenge.  These times will shift based on team placement throughout the weekend, so it may be hard to post.  Side Note:  Personally, I have competed in this competition since year one (with CF Springfield), as you can see in the pics above.  This is a great competition that has grown exponentially each year, turning away hundreds of teams because of the demand.  It truly is a fun and inspiring event...

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W.O.D. Tuesday 10/21/14

tialissa

CrossFit Republic members Tia and Lissa used their crossfit training to knock out a 13.1 mile Half Marathon in St. Louis this past weekend.  Look at those smiles!  Way to go girls!  Proud of you.  How are you going to use your fitness?!  :)

Strength – 12 min

Find your 3 rep max Thruster

Conditioning WOD

Reach as high as possible in 15 Minutes on an ascending ladder rep scheme 3-6-9-12-15, etc:

Wallballs, 20/14lb
Box Jumps 24/20
KB Swings 55/35

Post Thruster 3RM and rounds + reps achieved in WOD!

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W.O.D. Monday 10/20/14

Strength

10 min EMOM of…

1 Power Shrug + 1 Power Snatch + 1 Overhead Squat

***If you can’t complete the OHS with your snatch weight, do the shrug and snatch, then set the bar down, and have either another bar or PVC in front of you and make sure to get your Overhead squat completed.

Conditioning WOD

On a running clock…

Minutes 0-10

 21-15-9 Reps of:

Power Snatch 95/65
Toes to bar

With any remaining time Rest.

At 10 Minutes, for every rep NOT completed by the 7 minute mark, perform 1 Burpee.

THEN…

Immediately Run 800m For time.

Your score will be the time it takes you to complete all penalty burpees + 800m Run.

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W.O.D. Saturday 10/18/14

Hurts DOnuts

“Hurt’s Donut”

Using only one bar with 135/95 , complete the following for time:

50 Deadlift

40 Hang Cleans

30 Shoulder to Overhead

20 Front Squats

10 Bar Facing Burpees

Post times!

***If you get done with the WOD and have time for some more, here’s a quick ab workout that will leave you hurting…

Not for time:

3 Rounds

10 Toes to bar

20 Situps

30 Mountain Climbers Right/Left=1

40 sec Plank

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W.O.D. Friday 10/17/14

Conditioning WOD

10,9,8,7,6,5,4,3,2,1 reps of…

Burpee Deadlifts 275/185 – perform a burpee then a deadlift =1 rep  (scale – use 60% of your one rep max deadlift)

Ring Dips

Wall Balls 20/14

***20 Double Unders (scale with lateral bar hops)  in between each round (ex – 10,10,10, 20 DUs, 9,9,9, 20 DUs, and so on…)

*Deadlifts- if you don’t know your 1 rep max deadlift, attempt to go heavier than you would in a typical WOD

 

Post total times!

 

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W.O.D. Thursday 10/16/14

STRENGTH COMPLEX – 20MIN

4 Sets of…
3 Strict Shoulder Press
2 Push Press
1 Push Jerk

*Partner up with others.  Rack the weight after each press movement, increase weight (about 20-30%), and move onto the next movement quickly.  ex- Strict press 95lbs, rack the bar and load it, Push Press 125lbs, rack the bar and load it, Push Jerk 160lbs

*Rest as needed in between sets.

*Coach’s note – use skill transfer exercises if needed (Push press and push jerk behind neck for upright torso, and Push Jerk landing at 2″, 4″, 6″

COnditioning WOD

12 minute AMRAP (as many rounds as possible)…

1 Rope Climb (2 rope pulls or 10 ring rows)

4 Clean and Jerks 185/115

200m Run holding Med Ball 20/14

Post highest weight achieved in shoulder press complex...

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W.O.D. Wednesday 10/15/14

Hey CrossFit Republic! You may know him, but our long time member, Scott Wipff and his family need our help! They aren’t asking for help, but this is where our CFR community gets together and supports one another. There is a fundraiser 5k on Nov 15th, as you’ll find the details on the Facebook page below, called Transplant Trot for Scot 5k, to benefit the family. This will take the place of our Saturday WOD that day and the race starts at 9am given that your registered for it. We also will have a donation box set up at CFR soon with the 5k info listed next to it. Contact Sydney Allen at smw2009@live.com for any info! Let’s do this!!!  https://www.facebook.com/events/935109986518034/

transplant

 

Conditioning WOD

Buy In : 30 Toes to Bar

 3 rounds for time of…

21 KB swings 55/35

15 Box Jumps 24/...

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