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W.O.D. Friday 10/31/14

cf31st

Hope you have your costumes ready to wear for the WOD and get 200 cool points!  We’ll be snapping some pics and video, so don’t disappoint!  Candy will be upfront for any of your kiddos, as well as any trick or treaters that stop by :)

“Halloween Oct 31st”  WOD

31 minutes- Every Minute on the Minute complete-

5 rounds of:
Min 1: Max Burpees
Min 2: Max Calorie Row
Min 3: Max Abmat Sit ups
Min 4: Max KB Snatch 55/35
Min 5: Max Air Squats

Min 30-31: Max KB Swings 55/35

Total reps is your score!

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W.O.D. Thursday 10/30/14

transplant

REMINDER!!!  Last day of Pre- Registration for Transplant Trot for Scot 5k is Friday Oct 31st!  Please refer above for the link to the registration and info sheet.  Also here is the facebook page for further details on how to donate, get involved, or run.  This 5k will take the place of our Nov 15 Saturday morning WOD.  Let’s go support one of our CFR members!  https://www.facebook.com/events/935109986518034/

Skill/Strength

8 minutes to focus on HSPUs

Handstand Push-ups (2 sets for max reps or perform 3 sets of 4-8 reps) – Experiment with what variation works best for you and also what you’ll do in the workout

12 minutes to find your heaviest load

Hang Power Clean Complex...

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W.O.D. Wednesday 10/29/14

cfrrx cfrsc

Team pictures from this past weekend!  Not only did CFR represent at the Heart of America competition with 2 competing teams, but the amount of support from our community  did not go unnoticed! A huge thank you to everyone who came out to watch, followed along on Facebook, and who volunteered your time to help run the event!

CFR once again represented with class and character and we couldn’t be more proud!

Conditioning WOD

With a continuously running clock complete 5 thrusters every minute.

From 0:00-5:00 use 75/45
From 5:00-10:00 use 95/65
From 10:00-15:00 use 115/85

15:00-20:00, 20:00-25:00 and so on… Continue adding 20 lb. every 5 minutes for as long as you are able.

*** 2 ways to scale – only add 10lbs every 5 min instead of 20lbs...

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W.O.D. Tuesday 10/28/14

As most people know, October is “Breast Cancer Awareness Month”.  In order to help fight the good fight, CFR will be dedicating this WOD to those who are in the midst of battling breast cancer, those who have survived, as well as, those that have left us all too soon.  Please wear pink tomorrow for the WOD is you have it.

breastcancer

Chances are great that you know someone that has had, or will get, breast cancer.  This is a way to show your support for those who fight!  We aren’t asking for any donations, we just want you to participate.  In doing this, we hope to create a sense of urgency within our CrossFit community, a community built on the belief in women and their strength, to encourage one another to perform self exams regularly and/or visit your doctor for yearly check ups.

breastcancer2

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W.O.D. Monday 10/27/14

This Friday, October 31st, get your costumes ready!  Plan on wearing your costumes to the workout!  We’ll have a “Halloween” or “Oct 31st” wod for you to enjoy while you sweat it out in your costume.  Let’s have some fun!  Here’s a video of a CF Gym that had the right idea… 

Now here’s the original CrossFit Republic Workout below.  These specific movements were voted on by our members, only they didn’t get to choose the rep scheme.  :)   We completed this workout at our 1 year anniversary!  Please read the workout carefully to make sure you see that it is TWO different scores!  Also, remember your scores.  This is very similar to a Benchmark WOD and you will see it again!

CrossFit Republic EST. 5/11/13

On a 13 minute running clock…

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NO WOD FOR SATURDAY!

Please refer to our past website posts for information on the Heart of America Affiliate Team Competition this weekend.  Come support CFR!  We have a scaled and prescribed team that will be working hard to represent!  Wear your CFR gear!

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W.O.D. Friday 10/24/14

Reminder —- We only have a 4:30 and 5:30pm class tonight.  6:30PM class is cancelled and so is our Saturday morning class due to HOA!  Refer to the past posts to find the link to heat and schedule times for our teams in the weekend long competition!

Conditioning WOD

24 minutes As Many Rounds As Possible of:

12 Jumping switch Lunges (R=1 L=2 – scale with stationary lunge steps)

10 Deadlift 185/115

8 Toes to Bar

6 Burpees

4 Front Squat 185/115 (must use same weight as deadlift and clean weight from the ground)

Post times!

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W.O.D. Thursday 10/23/14


hoa6-itinerary

We will only have a 4:30 and 5:30 PM class on Friday night and NO Saturday class due to Heart of America Team Competition. —  

Reminder! Click picture to enlarge.  You’ll find the Heart of America Affiliate Team Competition Itinerary above if you want to come support CFR who has a scaled and prescribed team entered into the competition.  Get on the facebook page to see updated heat times throughout the weekend at this link https://www.facebook.com/HOAaffiliatechallenge.  These times will shift based on team placement throughout the weekend, so it may be hard to post.  This is a great competition that has grown exponentially each year, turning away hundreds of teams because of the demand.  It truly is a fun and inspiring event...

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W.O.D. Wednesday 10/22/14

hoa6-itinerary

hoa

Click each picture to enlarge.  You’ll find the Heart of America Affiliate Team Competition Itinerary above if you want to come support CFR who has a scaled and prescribed team entered into the competition.  Get on the facebook page to see updated heat times throughout the weekend at this link https://www.facebook.com/HOAaffiliatechallenge.  These times will shift based on team placement throughout the weekend, so it may be hard to post.  Side Note:  Personally, I have competed in this competition since year one (with CF Springfield), as you can see in the pics above.  This is a great competition that has grown exponentially each year, turning away hundreds of teams because of the demand.  It truly is a fun and inspiring event...

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W.O.D. Tuesday 10/21/14

tialissa

CrossFit Republic members Tia and Lissa used their crossfit training to knock out a 13.1 mile Half Marathon in St. Louis this past weekend.  Look at those smiles!  Way to go girls!  Proud of you.  How are you going to use your fitness?!  :)

Strength – 12 min

Find your 3 rep max Thruster

Conditioning WOD

Reach as high as possible in 15 Minutes on an ascending ladder rep scheme 3-6-9-12-15, etc:

Wallballs, 20/14lb
Box Jumps 24/20
KB Swings 55/35

Post Thruster 3RM and rounds + reps achieved in WOD!

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