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W.O.D. 8/21/14

***We are looking to start up the noon class again coming this fall but would like to know first who would be attending it.  If you have a second, before or after your workouts please cast your vote on the whiteboard in the back under the noon class survey, but ONLY if the noon class is something you would attend.  Thanks!

Pistol Tutorial and ways to scale if needed

Benchmark WOD – “Mary”

20 min AMRAP of…

5 Handstand Pushups

10 Pistol Squats (one legged alternating squats) 

15 Pullups

**scale pistols with bands like video above or do stationary lunges with 45/25 plate in arms

Post rounds achieved!

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W.O.D. 8/20/14

P&G flier

OLYMPIC WEIGHTLIFTING AND CROSSFIT MOVEMENT SEMINAR COMING TO CROSSFIT REPUBLIC SOON, LED BY EXPERTS AND CHAMPIONS IN THEIR RESPECTIVE SPORTS. SIGN UP SOON! DETAILS AND COST IN THE ABOVE FLIER!

Strength

Hang Squat Clean 2 – 2 – 2 – 2 (do not let go of the bar for the 2 reps)

Conditioning WOD

4 minute AMRAP of…

Ground to overhead any way (snatch, clean & jerk, etc) 115/75

— 3 Minute Rest —

10 minute AMRAP of…

10 Box Jumps 24/20

9 Toes to Bar

8 SDHP 115/75

Post 2 rep hang squat clean weight, reps completed in the 4 min AMRAP, and total rounds accomplished!

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W.O.D. 8/19/14

Strength – 12 min

Find your one rep max deadlift (be careful and don’t break your form)

Conditioning WOD

On a 20 minute running clock perform 10 rounds of 2 min intervals of…

3 Deadlifts 275/185 (if not prescribed use approx 75% of your 1rm)

100m run

6 KB Swings 70/55

***MAX BURPEES FOR REMAINDER OF 2 MINUTES

Score = Total Burpees

Post deadlift weight and total burpees achieved!

 

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W.O.D. 8/18/14

Conditioning WOD – 40 min time cap

*every rep not completed under time cap, add a second to your time

40 Back Squats 135/95

30 Pullups

20 Shoulder to Overhead 135/95

40 Front Squats 85/65

30 Pullups

20 Shoulder to Overhead 85/65

40 Overhead Squats 65/45

30 Pullups

20 Shoulder to Overhead 65/45

 

Post times!

 

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W.O.D. 8/16/14

Power

Max Height Stick Jump (PVC between 2 boxes)

*don’t be afraid of the stick… if you hit it, it’ll just roll off the boxes.  Now gather yourself and jump it!

Conditioning WOD

5 Rounds for time:

12 WallBalls 20/14
9 Burpee Box Overs 24/20
6 Hang Power Clean 185/115

Post max stick jump height and WOD times!

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W.O.D. 8/15/14

We have 2 events this weekend on Saturday the 16th, with CFR athletes competing.  If you need something to do, go and show your support!  First, checkout the video above…  its the annual Guns N’ Hoses Competition featuring Police and Firefighters going head to head at CrossFit workouts.  Our very own CFR members – Coach Jeff Martin, Andrew Long, Joe Puga, and Coach Sheridan Page will have a team competing!  This event will take place at CrossFit Springfield and will start midday.

dylan

Next the Dylan Harris Charity Event will be taking place this Saturday morning.  As of now, Crytsal L. is our only CFR member who will be competing in this awesome cause at CrossFit RTB.  You can find this event’s details on facebook at https://www.facebook...

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W.O.D. 8/14/14

Conditioning WOD

On a running clock-

In a 15 minute window:

Run 1 mile then

AMRAP of…

5 Hang Power snatch 135/95

10 Hand release Pushups

   *If your mile takes more than 15 minutes, focus on finishing and resting for the next portion of the WOD

   *Score is total rounds/reps achieved on AMRAP within the 15 minute window

5 minutes of rest…

Beginning at 20:00

18, 14, 10 reps of…

Deadlift 275/185

Box Jump 30/24

*load your own weight and use only one bar for the entire workout

 

Post 2 scores – rounds/reps of AMRAP achieved and time of deadlift/box jump WOD.

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W.O.D. 8/13/14

Conditioning WOD

Class Relay

These rounds are sprint intervals.  Form a single file line as a class (gals first then guys so weight doesn’t haven’t be changed often).  As fast as you can, complete your 75m sled push, tag the next person in line and proceed with the other movements as fast as possible.  When you’re done with your round or movements, get back in the sled line for round 2, 3, and then 4.  Your rest is the time waiting in line.  If there is no line, start pushing the sled immediately.  Although each class will have a different number of people, lets see who the fastest class of the day will be… You can use the time divided by the number of people if needed to be precise...

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W.O.D. 8/12/14

P&G flier

Great Olympic weightlifting and CrossFit movement seminar coming to Crossfit Republic soon, led by experts and champions in their respective sports. Sign up soon! Details and cost in the above flier!

Strength -18min

With 5 or less attempts, find a Max Shoulder Press Complex – take from the rack, never setting the bar down during the complex

1 Strict Shoulder Press + 4 Push Press + 7 Push jerk

Conditioning WOD

10 min AMRAP of…

1 Power Clean 225/135

1 Hang Squat Clean 225/135

1 Front Squat 225/135

Post max pressing complex achieved and rounds/reps completed! 

 

 

 

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W.O.D. 8/11/14

We had several CFR members this weekend show off their fitness by doing a variety of fun events!  Congrats everyone! Here are some pics below…

tigertri

James and Carissa at the Tiger Triathalon    

hillbillyrun

Chey, Amber, Kari, and Andrea at the Hillbilly Run

warrior dash

Charla, Tim, and Holly at the Warrior Dash

           

BENCHMARK WOD- REMEMBER YOUR TIMES!

FILTHY FIFTY- (SHARE EQUIPMENT AS NEEDED)

For time:
50 Box jumps 24/20in
50 Jumping pull-ups
50 Kettlebell swings 35lbs
50 Walking Lunge steps
50 Knees to elbows
50 Push press 45/35lbs
50 Good Mornings 45/35lb bar
50 Wall balls 20/14lbs
50 Burpees
50 Double unders (scale w/ 100 singles)

Post times!

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