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W.O.D. Tuesday 4/28/15

Strength- Clean Complex – 15min

Every minute on the minute for 15 minutes perform this complex:

Power Clean + Hang Squat Clean + Squat Clean (increasing weight as you go and don’t let go of the bar during complex)

Conditioning WOD

3 Rounds for time:
10 Front Squats 155/105 – no rack
20 Chest to Bar Pullups
50 Double Unders (scale with 50 Bar hops OR 100 singles)

Post highest weight used on the complex and time of WOD!

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W.O.D. Monday 4/27/15

Conditioning WOD – 30 min running clock

WOD 1 0:00 – 8:00 min 

18-15-12-9-6-3 reps of UNBROKEN Push Press for time 135/95 (no push jerk)

WOD 2 8:00 – 16:00 min

18-15-12-9-6-3 reps of UNBROKEN Toes to Bar for time

WOD 3 16:00 – 30:00 (14min AMRAP)

10 Box Jumps 24/20

10 Burpees

10 Stationary OH weighted lunge 45/25  R/L step= 1 rep

***In WODs 1&2, if a set is broken for the push press or toes to bar, it is a 100m run penalty to be done after finishing that set. (ex.- if set of 15 reps is broken at 12 reps, finish the last 3 reps as soon as possible then immediately run 100m after that set. Each time you break it’s a 100m penalty)

****SCALING- If you are unable to do toes to bar, keep those feet off the ground while performing your particular scaled movement!  If you touch during the s...

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W.O.D. Saturday 4/25/15

Today is “BRING A FRIEND FREE”

Today (Saturday) is our first of many Saturday workouts that will be completely devoted to anyone interested in trying out CFR for the first time.  This will be the last Saturday of every month.   So if you know of anyone that has been wanting to try crossfit, or you know this would be a good setting for them, please invite them and do the workout with them!  We will be honoring $10 off referral bonuses as well, to you and the newbie you refer if they decide to join!  Hope to see you there!

Conditioning WOD

2 Rounds for time.

*Newbie completes only 1 round and scales weight accordingly

*If you want to complete as a partner WOD with the new friend or family you brought, complete 2 rounds, split reps as needed while one person holds a KB the entire time, ex...

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W.O.D. Friday 4/24/15

Attention!  “Bring a Friend FREE”

Tomorrow, Saturday, April 25th at 9am, will be our first of many Saturday workouts that will be completely devoted to anyone interested in trying out CFR for the first time.  The workouts will always be written for CFR members as well, so each current member can get a great Saturday burn, but it will be geared toward more foundational and intro movements so anyone can join us.  This will be the last Saturday of every month.   We feel it will be a great addition to our Learn to CrossFit classes to help generate interest in a class setting...

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W.O.D. Thursday 4/23/15

Conditioning WOD

Buy In for time: 100 Double Unders (200 Singles)

then

5 Rounds for time of…
3 Bar MUs (scale only with 15 Ring Rows)
6 Power Snatch 135/95   *Comp Rx 155/105
9 Push Jerks  135/95   *Comp RX 155/105
12 Burpees

Post 2 scores. BUY IN times and TOTAL time of conditioning!

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W.O.D. Wednesday 4/22/15

Attention!  “Bring a Friend FREE”

This coming Saturday, April 25th at 9am, will be our first of many Saturday workouts that will be completely devoted to anyone interested in trying out CFR for the first time.  The workouts will always be written for CFR members as well, so each current member can get a great Saturday burn, but it will be geared toward more foundational and intro movements so anyone can join us.  This will be the last Saturday of every month.   We feel it will be a great addition to our Learn to CrossFit classes to help generate interest in a class setting...

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W.O.D. Tuesday 4/21/15

everyone brentjordan jeffluke martinderrick

jennc   jennc2 chrisc melissa james lissa cfrmattronny

A huge congrats to all the competitors this past weekend at the Tanger Throwdown!  A few of the pics wouldn’t let me crop appropriately, but nonetheless they show some of our CFR athletes doing work!  Way to go crew and thanks for representing CFR!

Teams and placements

     Jenn C. and Melissa “To Helen and Fran” – 27th scaled

     Chris C. and Sheridan  “Trash Talkers” –  23rd scaled

     Brent and Jordan “Dips and Kips” – 20th scaled

     Derrick and Martin “CFR Ninjas” – 31st scaled

     Ronny and Matt “We Got Snatches” – 30th scaled

     Tia and Lissa “Hakunna Masquata” – 15th scaled

     James P. and Friend “Broken Wings” – 13th RX

     Jeff M and Lucas – 24th RX

Conditioning WOD – 40 min time cap

2 Rounds for time of…
200m Run
20 HR Pushups  *Comp RX Handstand Push...

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W.O.D. Monday 4/20/15

cropped-rsz_crossfitrep2.jpg

Tanger Throwdown pics and rankings coming tomorrow but in the mean time, Check this out… it’s CrossFit Republic’s 2 YEAR ANNIVERSARY this May!  On Saturday, May 16th we will have a 9am workout where we will do our exclusive CFR workout like last year.  At 10am, we will have a workout time for any family or friends that would like to try out CrossFit.  This workout will be written easy enough you can encourage and do the workout side by side with them.  There may be a referral bonus and a membership discount possibility as well!  Details to come.  After this, let’s all go grab some grub together.  If the weather is nice, we can plan on a sack lunch at the park so the kids can play, or possibly go out to eat as a group in town.   Put it on your calendars!!!

Next,  for the month of May we ...

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W.O.D. Saturday 4/18/15

Reminder that if you are looking for something to do today, you can show your support for the CFR athletes competing at the Tanger Throwdown in Branson!  Based on weather, it is supposed to wrap up by 2pm but the competition could be delayed.  Please checkout the facebook page for updated info at https://www.facebook.com/tangerthrowdowntwo?fref=ts  .

 

Conditioning WOD

*35 min running clock based on number of athletes

*Stagger start on rowers if needed

Complete as many rounds and repetitions as possible in 20 minutes of:
60 Cal Row
50 Toes to bar
40 Wall Balls 20/14
30 Power Cleans 135/95
20 Strict L-Pullups

*if all movements are completed, repeat from the start until time has expired

Post total rounds + reps!

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W.O.D. Friday 4/17/15

Warmup and Movement Review – 20-25min

STRENGTH – 10min

***Need movement videos to help you understand the lifts?  Check out the movement video link to the right on our website.

Increasing in weight, Every minute on the minute for 10 minutes complete this complex…

Deadlift
Hang power clean
Front squat
Push press (no push jerk!)

 

CONDITIONING WOD – 15min

Max rounds in 15 minutes of…
7 Power cleans 115/75   *Comp RX  135/95
7 Push press
7 Front squats

***Dropping the bar at any time during a round is a 10 burpee penalty on the spot  

Post highest weight achieved in the complex and rounds completed in the WOD!

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