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W.O.D. Thursday 7/2/15

Strength – 12 minutes

Find your 1 RM Deadlift

Conditioning/Accessory Work -16min

Every Minute on the minute for 16 minutes…

4 rounds of:

Min 1: 8 Straight Legged Deadlifts (50% of 1 rep max deadlift)

Min 2: 40 second Plank Hold on elbows (go to hands to scale)

Min 3: 40 Double unders (scale with 40 bar hops, 80 singles, or either movement for :40 total seconds of the minute)

Min 4: 4 Burpee Box Overs 30/24

Post your 1 rep max deadlift and what movements you RXd or scaled!

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W.O.D. Wednesday 7/1/15

Warmup and Movement Review – 20 min

Barbell Conditioning – 5 min

As many reps as possible in 1 min of Max Snatches at 115/85 (each rep = 1 point)
Rest 1 minute
AMRAP 1  min of Max Snatches at 155/105  (each rep = 2 points)
Rest 1 minute
AMRAP 1 min of Max Snatches at 185/135 (each rep = 3 points)

***As long as the weight continues to increase each set, each rep of snatch give more points

Conditioning WOD -25 min cap

5 Rounds for time of…
25 Hand Release Pushups
15 Overhead Squats 95/65

Post total snatch points achieved and time of WOD!  Add one sec per rep onto time cap not completed.

 

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W.O.D. Tuesday 6/30/15

hoa

Hey CFR Crew… if you’re interested… We’re 1 month away from registration for The 2015 Heart of America Affiliate Team Competition presented by 1st Phorm. Here is meeting and registration information for the Annual competition in Springfield, which invites any CrossFit affiliate to put together a 6 person team.  

Registration will be tiered this year:

Masters Division Registration will open on Friday, July 24th
Scaled Division Registration will open on Saturday, July 25th
Prescribed Division Registration will open on Sunday, July 26th

We’ll be holding a meeting at CFR on Wednesday night July 15th at 6:30 PM for anyone interested so we can talk specifics.  Don’t make teasm until you see everyone that’s interested!!!

Here are the links below for more information about what this competition...

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W.O.D. Monday 6/29/15

midwest wodfest

In case you have any interest in participating, Midwest Wodfest is a Partner Competition that will be August 22, 2015 at the Northpark Mall in Joplin, Mo.  Visit the facebook page or website for more info!  http://midwestwodfest.com/

Warmup and Movement Review – 15 minutes

***Move timely through warmup.  The conditioning part will take longer than estimated, especially with a larger crowd.  

Strength – 9 min EMOM

Front Squat 4 x 6 – increase weight each set.  Starting at 0:00, Complete a set every 3 minutes on the minute

Conditioning WOD

*stagger start heats based on number of rowers.  Those in later heats, stay warmed up.

*those who consider themselves slower rowers please go in the first wave to complete within class time

For Time:
2000m Row
50 Pull ups

Post greatest 6 rep weight ...

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W.O.D. Saturday “Bring a Friend Free” 6/27/15

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 6/26/15

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!

Balloon-Water-Fight

FYI! Water fight! If you’re at the 9 AM class, let’s plan on a water fight afterwards. Bring your kids, water balloons and/or water guns if you have them, sponges filled with water, buckets, you name it …lets cool off! 

Strength – 6 min EMOM

Every minute on the min...

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W.O.D. Thursday 6/25/15

Video below on scaling pistol squats and Handstand Pushups

Warmup and movement review – 25 – 30min

*Coaches consider giving athletes “free time” to work on these skills below.  Athletes- Use this time to get comfortable with a few things. Focus on using a heavier deadlift weight.  Touch n go means it’s too light of weight in the later rounds.  Next, use this time to work on pistol squats, handstand pushups, and rope climbs. Push yourself out of your comfort zone.  So many skills in one session can get overwhelming, so watch the videos above and take your time through the warmup.

Skilled Conditioning WOD – 25 min

Every minute on the minute for 25 minutes perform:

5 rounds of:
Min 1: 5 Deadlifts 295/205 ...

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W.O.D. Wednesday 6/24/15 – Team WOD

 

Barbell Conditioning -33 min running clock

*Split the reps however you desire to accomplish the most reps as possible of each movement

*Team of 2 complete 35 reps of each, Team of 1 complete 20 reps of each

*Try to use as few bars as possible within each group.

Teams of 3:
1. As Many Reps as possible in 9 min of Strict Shoulder Press (from the ground):
50 reps at 95/65
50 reps at 115/80
AMRAP at 135/95

3 min Rest

2. AMRAP 9 of Front Rack Stationary Lunges R=1 L=2:
50 reps at 115/75
50 reps at 135/95
AMRAP at 155/105

3 min Rest

3. AMRAP 9 of Burpee Box Overs:
50 reps at 20″ box 
50 reps at 24/20″ box
AMRAP at 30/24″ box

Post your  TOTAL score of each of the movements!

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W.O.D. Tuesday 6/23/15

Conditioning WOD – 25 min cap

5 Rounds for time of…

15 Toes to Bar
200m Run
25 Wall Balls 20/14

Cool Down/Core Work – 6min EMOM

Even: Arch Rock  :45 sec 

Odd: Hollow Rock  :45 sec 

Post times on WOD!

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W.O.D. Monday 6/22/15

 

Warmup and Movement Review – 20 min

Strength – EMOM 8 minutes

Every minute on the minute complete this clean complex advancing in weight each time, without letting go of the bar during the entire complex.

Clean Pull + Squat Clean + Jerk

*Clean Pull Demo (aka clean extension) Video below

Conditioning WOD – 22 min cap

*If you don’t go heavy in this workout, you’ll be missing the point.   While you’re exhausted, fighting to lift heavy weight with good form can be very tough, but makes you aware of perfect technique and adds to your overall fitness.

For time complete…

5 Squat Clean and Jerks 185/125  *Comp RX 225/155
400m Run 
4 Squat Clean and Jerks 205/145   *245/165
400m Run
3 Squat Clean and Jerks 225/155   *255/175
400m Run
2 Squat Cle...

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