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

Strength – 8 min

For 8 min every minute on the minute perform-

2 Fast Touch n go Power Snatch – work up to a heavy 2 reps without letting go of the bar

*Focus on perfect form throughout.  While this is the strength portion, please focus on fast, efficient touch n go reps, keeping the bar close to your body, as a tough warm up before Isabel.  

Benchmark WOD – “Isabel”

*Grab a partner and count each other’s reps

*Remember your times for future reference!

30 Snatches for time  135/95

Post heaviest weight used for 2 rep EMOM and Isabel times!

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W.O.D. Monday 10/13/14

Speed –  shuttle run

Partner up to count MAX LINE/CONE TOUCHES in 60 seconds.  Set cones 30ft.  If you aren’t near a cone to touch, make sure your hand touches the ground in-line with the cone to count as a rep.

Conditioning WOD

Interval training – 15 Minute running clock for max reps (not rounds)…  Go hard!

3 min amrap of:
10 Air squats
3 Power cleans 135/95

then
1 min rest

3 min amrap:
10 Hand Release Push ups
3 Squat Cleans 135/95

then
1 min rest

3 min amrap:
10 Air Squats
3 Push Press 135/95

then
1 min rest

3 min amrap:
10 Hand release Pushups
3 Push Jerks 135/95

Post total reps!

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W.O.D. Saturday 10/11/14

Conditioning WOD

“Beast 12″

***For time sake, the coach will run through these movements very quickly as a part of the warmup.  If you are new, or have someone new with you, please get there a little early to help explain the movements before the WOD or please know they may have to learn as they go.  :)   Have a great Saturday burner!

25 Walking Lunges

20 Pullups

50 Box Jumps 20in

20 Double Unders (scale with 40 singles or 20 Lateral bar jumps)

25 Ring Dips

20 Knees to Elbows

30 KB Swings 70/55

30 Situps

20 Hang Squat Cleans  45/35 Bar

25 Good Mornings  45/35 Bar

30 Wall Balls 20/14

3 Rope Climbs (scale with 6 rope pulls or 18 ring rows)

 

Post times!

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