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W.O.D. 7/28/14

Strength

Back Squat 4×5 at 80% of your 1 rep max across all sets  (if you don’t know your 1 rep max, please get up to a tough weight asap and stay there for 2-4 sets)

Benchmark WOD

*Please remember your times.  We will revisit Benchmark WODs in the future!

“Helen”

3 Rounds for time…

400m Run

21 KB swings 55/35

12 Pullups

 

Post back squat weight and Helen times!

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W.O.D. 7/26/14

Conditioning WOD

Teams of 2 complete AMRAP in 30 min of …

50 Wall Balls 20/14

40 KB Swings 70/55

30 Toes to Bar

200m run each person 

1 Rope climb each person- scale with 10 ring rows or 3 rope pulls per rope climb

 

*one athlete works at a time

 

Post teams and times!

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W.O.D. 7/25/14

***FYI, the WOD below has been changed.  Box overs are being subbed instead of power cleans due to the large number of sensitive and hurt hands because of the pullups in our last workout, Angie.  So since there is no pulling movement in the workout, if your hands hurt, you really have no excuse not to show up :)    See you soon.  Nothin but love! 

 

Conditioning WOD

5 Rounds

15 Box overs 20″

10 OH Stationary Lunge Steps 115/85 R=1 L=2

15 Push Press 115/85

200m Run

 

Post times!

 

 

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W.O.D. 7/24/14

photo 3 (3)

9AM crew warming up with bear crawl musical med balls

 

Benchmark WOD

*please remember your times.  We will revisit Benchmark WODs in the future!

“Angie”

100 Pullups

100 Pushups

100 Situps

100 Air Squats

*You cannot split these reps up,  You must complete one movement before going to the next movement

 

Post times!

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W.O.D. 7/23/14

 Power_and_Grace_White_Horizontal-copy

Here’s a link to sign up for a training camp here at CrossFit Republic with top notch coaching from present Olympic Lifting Champions and CrossFit games competitors.  If you’d like an extra edge, clean up your form, or just improve at CrossFit, give this a try.  I can tell you that if you can afford it, it’s completely worth it.  Holler at myself, Joe, or Deena with any questions.

http://www.powerandgraceperformance.com/springfield-mo/september-26th-28th-crossfit-republic-springfield-mo/

Strength – 15 min

Find your 2 Rep Max Deadlift

*between each 2 rep attempt, fine tune your handstand pushup.  Practice 3-5 reps of strict or kipping, using a box or the wall accordingly.

*if you want a little more insight on your handstand pushups, here’s a great link from a very reputable gym  

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W.O.D. 7/22/14

Conditioning WOD

With a running clock perform…

***35 Front Squats  205/125  (refer below)

 

Rest 3 min then perform

 

3 Rounds of…

30 KB Swings 55/35

30 Box Jumps 20in

 

***For Front Squats, you must clean the weight from the ground to begin each set – if you don’t go prescribed, try 60-70% of your 1 Rep max, or just GO HEAVY!

***Once the bar is picked up, each set must be at least 7 unbroken reps or its a 10 burpee penalty on the spot. You can drop the bar after a set of 7 is complete with no penalty.  Please remember you’re racing the clock, so pick that bar back up ASAP for the next set.   There is no penalty if you do less than 7 reps on your last set to complete the 35 reps. 

 

Post TOTAL time for ENTIRE workout!

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W.O.D. 7/21/14

Conditioning WOD – 30 minute running clock

In a 2 minute window perform:

     20 Double Unders- consider completing outside for easy transition to run (scale with 40 singles)

     100m sprint

     Max reps Power snatch 115/75

*rest 1 minute between rounds

*perform 10 rounds

     Score is total snatch reps completed!

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W.O.D. 7/19/14

Conditioning WOD

Buy In: Row 1000m (stagger start if needed)

then

4 Rounds of…

15 SDHP 95/65

15 Push Press 95/65

15 Front Squat 95/65

then

Buy Out: Row 500m

Post times!

 

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W.O.D. 7/18/14

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W.O.D. 7/17/14

Don’t forget about the locally owned Village Pottery Cafe menu that was made exclusively for CrossFit Republic members!  Get 10% off, get free protein in your smoothies, and so many healthy meal options! Support this local restaurant when you can!  Here’s a menu pictured below. http://www.villagegiftsandcandlesbysonya.com/

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Strength

12 Minutes

Find your 3 rep max Hang Clean

17 minutes

Back Squat 4×7 – warm up and use the same weight across all sets – 75% of your one rep max if you know it- go heavy and give yourself at least 2 min between sets

 

Conditioning WOD

100 Toes to Bar for time.

 

Post 3 RM Hang Clean, weight used on back squat, and TTB times!

 

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