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W.O.D. 9/19/14

Conditioning WOD – 36 min running clock

*Start athletes at different stations to accommodate number of rowers if needed.

*After each 5 min AMRAP, take 1 min rest and move to the next AMRAP

5 min AMRAP of…

10 Cal Row

15 Push Press 75/55

Rest 1 min

5 min  AMRAP of…

100m Run

15 Sumo Deadlift High Pulls 75/55

Rest 1 min

5 min AMRAP of…

10 Pullups

15 Jumping Air Squats

Rest 1 min

Repeat the whole sequence once more through…

 

Post total rounds and reps for each interval on the board.

 

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W.O.D. 9/18/14

CONDITIONING WOD

4 Rounds for time:

21 Double Unders (scale w/ 42 singles or 21 Bar jumps)

18 Deadlift 115/85

15 OH Weighted plate lunge steps 45/25

12 Paralette Pushups

9 Hang Power Snatch 115/85 

6 Burpees

Post times!

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W.O.D. 9/17/14

For anyone interested in judging or volunteering  for the upcoming Heart of America Team competition please follow this link below!  It’s a huge event with athletes from all over the country.  CrossFit Republic will have 2 teams competing.

http://heartofamericacompetition.com/judgesvolunteers/

hoa

Strength – 10 min EMOM

2 Squat Cleans on the minute – get heavier as you go

Benchmark WOD – Squatting “Elizabeth”

21-15-9 reps of…

Squat Cleans 135/95

Ring Dips

Post highest 2 rep squat clean on the EMOM and WOD times!

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W.O.D. 9/16/14

Congrats to our girl, Coach Deena for taking 1st place in a team competition this past weekend!

deenacomp

Conditioning WOD

Seven rounds for time of:

7 Handstand push-ups
7 Thrusters 135/95
7 Toes to Bar
7 KB Swings 70/55
7 Burpee Box Overs

Post times!

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W.O.D. 9/15/14

Strength

Find a 2 RM Touch n go snatch

 

BenchMark WOD – “Amanda”

9-7-5 reps of…

Muscle Ups

Squat Snatch 135/95 (scale with power snatch and ohs if needed)

*scale muscle ups 3 to 1 Chest to Bar Pullups ex 27, 21, 15 reps of CTB pullups

Post 2 rep max snatch and WOD times!

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W.O.D. 9/13/14

PARTNER WOD

For time. Split up the reps as needed between partners.  Every 5 min on the clock throughout the workout you and your partner must run a 200m together(without the bumper plate) before proceeding. Otherwise one person must always be carrying a bumper plate, not overhead, while the other works.  Trade off as needed.

For time…

200m bumper plate carry 45/25 overhead (both partners together)

200 Walking lunge steps 

100 Burpees

100 Push Press 95/65

50 Paralette Pushups

50 Squatting Broad Jumps (air squat then jump for distance each time for 50 reps)

 

Post partner and times!

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W.O.D. 9/12/14

MAX EFFORT DAY- 40 MIN TIME CAP (REST BETWEEN MOVEMENTS)

Take the list of movements below, and only do one movement at a time with a max effort.  Before going to the next movement, make sure you’re completely rested and able to go as hard as you can again.  This is not intended to move from one movement to the next like a usual workout, but for maximal intensity on each and then rest as needed between.  Scale the movements as needed to challenge yourself.  Try to get all the movements completed within the 45min time cap.  Work on your own or grab a partner. Have FUN!

  • Max Rope Climbs in 2 min (scale with rope pulls per rope climb or ring rows – mark on board which you used)
  • Max Burpee Box Overs 24/20 in 2 min
  • Max KB Snatch 55/35 in 2 min 
  • Row 4 min for max calories
  • Max Pullups in ...
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W.O.D. 9/11/14

This WOD is dedicated to the memory of the 2,977 innocent victims who perished in the terrorist attacks of September 11th, 2001.

911wod

Perform 10 Rounds of:

9 Squat Cleans 95/65
11 Ring Dips 

Post times to board!

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W.O.D. 9/10/14

Conditioning WOD

For time:

Run 1200m 
85 Double Unders (scale with 170 singles or 85 lateral bar hops)
70 Wall Balls 20/14
55 KB Swings 55/35
40 Push Press 115/85
25 Power Snatches 115/85
10 Box Overs 30/24

Post times!

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W.O.D. 9/9/14

Strength – 25 min running clock

10 min to find youre 2 RM Hang Clean and Jerk

At 10 min take 3 min rest and setup

At 13min start 3 Sets of max unbroken push ups with feet on 45lb plates (1 min rest in between sets)

Conditioning WOD

8 min as many rounds as possible of…

4 Lateral Bar Burpees
8 Hang Cleans 135/95
12 Toes to Bar

Post 2RM Hang C&J weight, total push-ups and WOD times!

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