Benchmark W.O.D. 8/31/15 Monday

***Starting last week, we will be posting information regarding other programs that CFR offers outside of our class WODs on Facebook and our website. Thanks to Deena for interviewing each coach for a look at these. 

macy games

Week 2 – Competitor’s Training – 7AM Wednesdays and Fridays with Coach/CFR Co -Owner Macy Mitchell!  (Coaching Biography – http://crossfitrepublic.com/?page_id=38)

Q: So, I’ve seen these people working out at 7AM… what is competitors training class?

A: Top athletes in this sport have skills, strength, and conditioning. Our goal in competitors’ training is to be improving all three at the same time – every month, every week, every day. If you have a serious weakness in one let’s improve it more until it’s as strong as the others. I personally program the workouts based on...

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W.O.D. Saturday 8/29/15

TODAY IS “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.  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!

BENCHMARK WOD

*Please remember your score and see if your score made our benchmark wall!  We will always revisit the Benchmark WODs in the future!

“FIGHT GONE BAD”

In this workout you move from each of five stations after a minute...

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W.O.D. Friday 8/28/15

Saturday IS “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.  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!

Warmup and Movement Review – 15 min

*COACHES- This is a big workout.  For time sake- Use part of the warmup to have athletes set up all 3 sleds, warm up the back squat on the racks,  get out the rowers, be comfortable with a strict shoulder press, and get out their abmats.

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W.O.D. Thursday 8/27/15

Conditioning WOD – 30min Running Clock

As Many Rounds as possible in 10 minutes of:
10 KB Swings 55/35
10 Burpees
10 KB Swings
10 Box Jumps 24/20

10:00 – 20:00 Rest 10 minutes

20:00-30:00 Run 10 minutes for max distance.  

*Repeatedly, go to the 400m mark and back for max meters until time expires.  The coach will keep you updated on time as you run outside.

Post rounds + reps completed in AMRAP and total approx meters ran in 10 minutes!

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W.O.D. Wednesday 8/26/15

wedhumpday

NO EXCUSES… Get in here.

Strength – 15 min

Work up to a heavy set of the following complex:
2 Hang Squat Cleans + 1 Split Jerk

 

Barbell Conditioning

In teams of 2 complete 10 total rounds for time of…

10 Power Cleans 135/95   HOA Scaled  115/75
10 Front Rack Lunges 135/95 R=1 L=2
10 Push Jerks 135/95

*Switch places every other round (5 rounds  each)…

If odd number of athletes, then a single person will do the workout below…

*One Bar with same weight for all movements

21-15-9 reps For time of:
Power Clean 135/95   HOA Scaled  115/75
Front Rack Lunges 135/95
Push Jerks 135/95

Post weight of complex achieved and time of WOD!

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W.O.D. Tuesday 8/25/15

Attention! Effective immediately, there will no longer be 8AM WOD on Tuesday and Thursdays. We look forward to picking it back up next summer!

Gymnastics – 20 min cap

For time complete…

21-18-15-12-9-6-3 unbroken reps of Toes to bar 

*if you break in the middle of a set, you must run an immediate 100m and then redo that set.

 

Conditioning WOD – 12min EMOM

Every 2 minutes on the minute complete… (6 sets)
12 Deadlifts 275/185  HOA scaled 225/155 

In the remaining time complete max Wall Balls  20/14  

*score is total wall balls over the 12 min

Post time to complete your total toes to bar and also total wall balls completed in conditioning!

 

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W.O.D. Monday 8/24/15

***Every week for the next 5 weeks, we will post information regarding other programs that CFR offers outside of our class WODs on Facebook and our website. Please feel free to ask any questions and be sure to “like” and “share” our status so you don’t miss future announcements!

First up… CrossFit Endurance with coach James Pettit!  (Coach Biography – http://crossfitrepublic.com/?page_id=38)

james race

WHEN: Tuesday and Thursdays 6:30PM

Q: So, what is CrossFit Endurance?

A: Endurance class is designed to increase your ability to do more work from the 10-30 minute time frame on a workout. It can/should be added to a strength and conditioning program in order to allow a stronger athlete work longer.

Q: I am not a strong runner. Do I need to be able to run several miles to do this?

A: Workouts ar...

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W.O.D. Saturday 8/22/15

FYI, OPEN GYM will only be until 10:30am this Saturday.  Please plan to get any extra work in by that time. Thank you!

Also, as of next week the 24th moving forward, we will be closing our 8am class on Tuesday and Thursday mornings based on demand now that school is back in session!  We hope this isn’t an inconvenience!

Skill

Rope Climbs

Max Rope Climbs in 3 minutes

*Athletes released in heats every 3 minutes

*Scale only with rope pulls to practice grip and upper body strength (coach will demonstrate- lower body to ground and touch shoulder blades and then pull self back up using legs as much as needed)

Conditioning WOD – 12 minute running clock

*split athletes into different groups to start at each movement and then rotate every 4 minutes

Group 1: Max calorie row in 4 minutes

Group ...

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W.O.D. Friday 8/21/15

hoa pract

 Post HOA Team Practice this past Tuesday night!  3 scaled and 1 RX team will be entering the arena for the Heart of American Team Competition on Sept 25-27th!

Strength – 10 min time cap

HOA 2015 Teaser WOD 1 – “Complex Ladder” For Time

Clean + Hang Clean + Jerk

***With one bar, complete 7 total complexes increasing weight and then decreasing in weight each time

***You are responsible for loading and deloading your weight on your bar as quickly as possible as needed. Scale accordingly.

RX Men/Women:  1. 185/135   2.  205/145   3. 225/155    4. 245/165    5. 225/155    6. 205/145    7.185/135

Scaled Men/Women: 1. 155/115    2.185/125     3. 205/135    4. 225/145     5. 205/135   6.185/125     7.155/115

Barbell Conditioning

HOA 2015 Teaser WOD 2

For Time…

*One b...

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W.O.D. Thursday 8/20/15

Strength – Snatch – 18 min

0:00 – 6:00 Work up to a heavy single Squat Snatch from the high hang (pockets)
6:00 – 12:00 Work up to a heavy single Squat Snatch from the hang (mid thigh)
12:00 – 18:00 Work up to a heavy single Squat Snatch from the low hang (just below knees)

***You may scale with a power snatch then overhead squat to complete the movements, but must write scaled on the board next to your max weight, if doing so.  Otherwise challenge yourself to do the squat snatch, and go light if needed to work on this very technical movement.

Conditioning WOD

Climb the ladder as high as possible in 10 minutes…

*This WOD is meant to be fast and intense.  

1 Power Snatch 135/95   HOA Scaled 115/75
10 Box Jumps 30/24     HOA Scaled 24/20

2 Power Snatch
10 Box Jumps 

3 Power Snatch
10 ...

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