W.O.D. Friday 3/27/15

Warmup and Movement review 15-20min

Conditioning WOD – 40-45 min running clock

Final Open Workout 15.5

***No partners on this WOD.  Due to the number of rowers we will have to run in heats.  If someone is doing the Open in the class, make sure they are in the first heat, and whoever is judging them is not performing until the last heat so they can judge the entire thing and still get in their own workout as well.  Each class will be different based on size, but if more than 7 people in a class, wait until 1 or 2 people finish the workout completely and then start filtering athletes into the rowers so everyone can accomplish this workout before class is over!  If you aren’t competing in the Open, make sure to track your start and finish time as it will be a 40-45 min running clock.


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W.O.D. Thursday 3/26/15

Strength/Skill – 15 min

From the rack:

4 sets of 3 complexes of- Behind the neck Push Press + 2 Heaving Snatch Balances 

(the focus here is fast arm lockout and a strong punch, as well as fast feet to the landing position as you catch the weight at the bottom of your squat for the snatch balance)

Conditioning WOD – 20min cap

Buy In: 100 Double Unders (scale with 200 singles or 100 Bar hops)

3 Rounds of…

20 KB Alternating Snatch  R=1 L=2  70/55

20 Front Rack Stationary Lunges R=1 L=2  115/75  *Comp RX 135/85

Buy Out: 100 DUs

Core Work/Cool Down – if any time remaining in class

Hollow hold -4 min-  4 sets of 40 seconds on, 20 sec rest

Post weight used in strength, and time on conditioning!

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W.O.D. Wednesday 3/25/15

Warmup and movement review 15-20min

Skill – 20min

*These are super sets, #1 then #2 then 1 then 2 etc…  4 times through with rest worked in

1. 4X1:00 Max Effort Toes to Bar – rest 90 sec. then go to #2

2. 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) -Rest 90 seconds then go to #1

Conditioning WOD 15-30min

*stagger start in heats to accommodate the rowers

*this is a short wod… hit it hard…

For time complete…

Row 1000m then…

2 rounds of…

20 HR Pushups

20 Chest to Bar Pullups  

Post TOTAL number of toes to bar completed in all 4 sets, scaled or RX on ring dips, and time of the conditioning!



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W.O.D. Tuesday 3/24/15

Crossfit Republic - Competitor Training-02 (2)

Reminder:  For those of you that are a part of or are interested in the Competitor’s class at 7am Wed and Fri mornings, we just completed our front squat strength cycle and will now go back to focusing strongly on snatch, clean and jerk, and the full array of skills in crossfit.  If you can meet most or all of the qualifications below, come join us, if your schedule permits! 

  • You can RX 50% or more of the CFR daily workouts (weights and skills)
  • Have close to 12 months of Crossfit experience
  • Able to do 10 consecutive kipping pullups (be competent in at least a single Chest to Bar pullup)
  • Feel comfortable and are competent in your Olympic Lifts – able to squat snatch and squat clean the empty bar or more (we will only tweak your lifts, not reteach them completely)
  • Have a good foundati...
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W.O.D. Monday 3/23/15

Warmup and Movement Review – 15min

*Coaches- try to place as many of the movements and equipment setup into the warmup as possible, with some light stretching.  If a 40min time cap is more realistic, that’s great, let’s just try to give everyone a fair shot at finishing this wod! 

Benchmark WOD – 45 min time cap

“Filthy Fifty” 

*Remember your times. If you’ve done this workout before, aim to beat your old scores!  You’ll always see benchmark workouts like this every few months to test the progress of your fitness over time.  Checkout the benchmark wall at CFR and try to beat some of the old scores if you can!

*If larger class, start athletes at different stations to accommodate the amount of equipment

For time:

50 Box jumps 24/20in
50 Jumping pull-ups
50 Kettlebell swings 35lbs
50 Walking...

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W.O.D. Saturday 3/21/15

Skill – 10 min

Work on your Rope climbs (focus on the bite of your feet on the rope, your grip, then bringing your knees to your chest, biting the rope again and standing up to get to the top)

Conditioning WOD -18min

EMOM x 18 min for max reps…

6 rounds of:
Min 1 – 30sec Max shuttle run cone touches (cones set 20ft apart outside based on weather)
Min 2 – 30sec Max rep 1-Arm KB Snatches 70/55 – KB touches ground and alternate arms every rep
Min 3 – 30sec Max rep Box Jumps 24/20

Post total reps!

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W.O.D. Friday 3/20/15

Warmup and Movement Review – 15-20min

Strength/Skill EMOM – 8 min

Every 2 minutes, increasing in weight, perform 3 cleans (power or squat) and 3 Handstand Pushups however you will be doing them in the conditioning WOD.  Post highest weight used on cleans and if HSPUs were rx or scaled

Handstand Pushup and scaling variations video below

Conditioning WOD – 8 min each 

*Partner up and run in two heats.  One partner will do the entire workout while the other judges, counts reps, and cheers the other person on!  If you’re an athlete that is registered for the open, make sure you find a coach to judge you, otherwise plan on being at our open gym on Saturdays to be judged.

*On the whiteboard, post your clean weight from strength, whether you did HSPUs...

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W.O.D. Thursday 3/19/15

Reminder:  Two things… We do have jump ropes for sale up front.  We sell what many of us personally use as coaches.  These are solid speed ropes from Muscle Driver, that can help your double unders if needed.  You can grab a jump rope wherever you’d like, these are just the ones we recommend!  

Also as you know, Fridays I have been programming the CF Games open workouts so please know that there is a chance that the workout on Friday will involve thrusters. We won’t know until CF headquarters releases the workout Thur night.   On that note, as you’re doing your wall balls for today’s wod, please note that you may be doing thrusters tomorrow.  Don’t hate. You got this. :)

Warmup and movement review 15-20min

Strength – 18 min

Front Squat

5 – 3 – 2 – 1 – 1 – 1

*Perform 7 strict pullups between...

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W.O.D. Wednesday 3/18/15


If you’re available this coming Friday, March 20th, there is a benefit for Officer Pearson, where all proceeds go to him and his family.  Click above for details or visit the facebook page at for more information!

*Taper workout below Daily WOD for Open Athletes

Conditioning WOD

4 rounds for time of:

50 KB Swings 55/35
25 Box Overs 24/20

Rest 1:00 between each round

 ***Box step ups are considered scaling at all times unless noted on the workout- try to jump even if you only use 1 or 2 plates stacked on each other

Post total times!

Taper WOD for Open Athletes

***Effort at 75% not for time

750m Row

25 Power Cleans 95/65

500m Row

25 Shoulder to Overhead (practice Push Press and Push Jerk)

250m Row

25 Box Overs 24/20

Buy Out: 15 Heavy...

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W.O.D. Tuesday 3/17/15

Warm Up and Movement Review – 15 min

*Part of the warmup will include the skill session below as you work on your pullups and help others do the same


Take this time and practice your kipping pullup and hollow positioning to directly translate into your pullups and bar muscle ups  – if you can complete 10-20 consecutive kipping or chest to bar pullups, work on your bar muscle ups as well, at the coach’s discretion. Read the link and watch the video below before as it can help you with concise steps toward your Kipping pullups and a better understanding of the hollow body and arch positioning.

Hollow positioning –

Barbell EMOM -20 min running clock


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