W.O.D. Thursday 5/5/16

Conditioning WOD 

With a Running Clock…

At the 0:00:

“Phat Helen”
3 Rounds:
400 Meter Run
21 KB Swings 70/55
12 Chest to Bar Pullups

At the 20:00
Build to a 1-Rep of the following Complex:

Power Snatch + Hang Squat Snatch + Overhead Squat

At the 25:00
50 Bar Over Burpees for time

***Scale CTB Pullups with normal pullups, jumping Chest to bar Pullups, jumping pullups or 24 Ring rows  (challenge yourself)

Post 3 scores… time for Phat Helen, weight achieved on the snatch complex, and your 50 burpees for time!

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W.O.D. Wednesday 5/4/16

In preparation of the Hero Showdown Team Competition this coming Saturday at CFR, we will be doing a couple Hero Workouts leading up to it, to honor those who sacrificed so much for us.  Do these workouts with the right heart and attitude, and when you start to feel sorry for yourself, immediately refocus on why you are doing the workout in the first place.

Blake

Four rounds for time of:

100 foot Walking lunge with 45/25 plate overhead (outside)
30 Box jump 24/20
20 Wallballs 20/14
10 Handstand push-ups (RX- 35’s & Abmat)

U.S...

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W.O.D. Tuesday 5/3/16

Hero Showdown Pieces-of-Home-Logo---For-Light-Backgrounds

heroshowdownpeicesofhome

This Saturday the 7th, is the Hero Showdown at CFR!  Please don’t forget we are collecting items for our troops! We appreciate any items or money you can contribute (items needed on above pic). Pieces of Home is a not for profit that raises money and supplies to send care packages to our deployed troops. There will be a chance to bring anything you can throughout the week or on Saturday to the Hero Showdown.  Also there is no entry fee to the Hero Showdown next weekend so bring friend sand family to watch these real life heroes battle it out!

See you this weekend!!

Strength – 15 minutes

Work up to a heavy 3 rep touch n go deadlift

Conditioning WOD – 15 minutes

As Many Rounds as possible in 15 minutes of…
50 Double-unders
15 Deadlifts 225/155
5 Hang Power Clean 225/155

*Use only 1 ba...

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W.O.D. Monday 5/2/16

Conditioning WOD – 40 min time cap

For time:

400m run

Fran 75/55

400m run

Fran 75/55

400m run

***Fran is 21-15-9 reps of thrusters and pullups (take care of your hands on the pullups) 

***Scale pullups with 1:1 jumping chest to bar pullup, normal jumping pull-ups or 2:1 ring rows (ex. 42 ring rows for 21 pullups, etc)

***Don’t WOD shop this one.  Be here!  #CrushMonday

Post total times! (if you go over the time cap, add 1 sec per rep and distance of run not completed)

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W.O.D. Saturday 4/30/16

TODAY IS THE CHANCE TO “BRING A FRIEND FREE”!

Reminder that the last Saturday of every month will completely accommodate anyone interested in trying out CFR for the first time.  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!  The workouts will always be challenging for everyone and you can get a chance to show them other movements and around the gym with any extra time!.  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

***Stagger start heats every 3 minutes to avoid congestion on the rowers

***If it’s not raining, BUY IN and BUY OUT of the workout with a 400m run… If ...

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W.O.D. Friday 4/29/16

TOMORROW IS THE CHANCE TO “BRING A FRIEND FREE”!

Reminder that the last Saturday of every month will completely accommodate anyone interested in trying out CFR for the first time.  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!  The workouts will always be challenging for everyone and you can get a chance to show them other movements and around the gym with any extra time!.  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

For time:
10 Overhead squats 155/105 
10 KB 20″ Box Step overs 55/35 in each hand
10 Thrusters 135/95
10 Power cleans 205/125
10 Toes to bar
10 Bu...

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W.O.D. Thursday 4/27/16

 Conditioning WOD – 17 minutes

In this workout you move through each of the five stations a minute at a time completing max reps each minute of that movement. This is a five-minute round from which a one-minute rest is allowed before repeating. Complete 3 rounds.

The stations are:

Double Unders
Clapping Pushups
KB Swings 55/35
Deadlift 185/125
Burpees

Rest 1 min

The clock does not reset or stop between exercises. On call of “rotate,” athletes must move to the next station immediately. One point is given for each rep.

***Scale Double Unders with singles or bar hops

***Scale Clapping Pushups with hand release pushups

Post total reps achieved throughout ENTIRE WORKOUT!

 

 

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W.O.D. Wednesday 4/27/16

Barbell Cycling – 16 minutes

A. Touch n Go Power Clean + Push Jerk-  4 sets of 5 – work to a 5 rep max

B. At 90% weight of your greatest 5 rep achieved, complete 1 set of max reps unbroken power clean + push jerk

Conditioning WOD – 15 minutes

As many rounds + reps as possible in 15 minutes of…

5 Front Squats 185/125  Comp RX 205/135
10 Toes to Bar
15 Calorie Row

*Every 3 minutes on the minute perform 3 Clean and Jerks  185/125   CRX 205/135 (5 sets) 

***If rowers are taken, complete 15 burpees instead

Post greatest 5 rep weight, number of max effort clean and jerks, and rounds + reps in the WOD!

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W.O.D. Tuesday 4/26/16

Hero Showdown

Just a reminder that the Hero Showdown will be at CrossFit Republic Saturday May 7th, 12-5PM !!!  If you know anyone who is a past or present firefighter, police officer, military or medical personnel, then they need to get a 4 person team together to compete ASAP and be a part of this charitable event!  All proceeds go toward “Pieces of Home” where we send out care packages to deployed troops!  “Like” our Pieces of Home Facebook page to see what we still need for these packages and and other notifications!

Barbell Cycling – 15 minutes

Touch n Go Power Snatch – 4 sets of 5 – work to a 5 rep max

THEN – At 90% of your greatest 5 rep achieved, complete 1 set of max reps unbroken power snatch

Conditioning WOD – 18 min cap

4 rounds for time of…

12 Burpee Box Overs 24/20
3 Rope Climbs
...

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W.O.D. Monday 4/25/16

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9am Crew taking on last Friday’s team workout…  Thankful for those bay doors open and a little sunshine!

Strength/Skill/Conditioning WOD

On a running clock perform…

0- 15 minutes…

3 Rounds for time of…

1 squat clean 225 / 155
1 squat clean 245 / 165
1 squat clean 265 / 175
1 squat clean 275 / 180
1 squat clean 285 / 185

***2 minute rest required between each round.  This strength session is meant to be HEAVY, INTENSE and FAST…  watch the clock yourself and take exactly 2 minutes of rest, no more and no less.

***Try to increase weight each set.  If scaling, post your final weight and time.  If you hit your time cap, post how many reps you achieved and final weight

15 –  20 minutes…

50 Handstand Pushups for time.

***Scale using stacked abmats, boxes or heavy push press 155/95 – share if...

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