Valentine’s Partner W.O.D. Saturday 2/13/16



Partner Conditioning WOD

*Although Valentine’s weekend, don’t feel the need to pick your spouse or boyfriend/girlfriend.  Just get the work done and kiss later!

Teams of 2 (split reps however – 1 athlete works at a time)…

50-40-30-20-10 reps for time of:
Power Snatch 115/85
Box Jump Overs 24/20
Front Rack Lunge Steps 115/85  R=1 L=2
KB Swings 70/55

Post total times!

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W.O.D. Friday 2/12/16

couples couples1 couples2 couples3

This past weekend was the annual Couples Challenge at CrossFit Branson in support of Cherish Kids (foster to adopt program).  Here are some of the CFR couples that participated!  Great job guys!

Conditioning WOD – 40 min time cap

*Find a team of 3 and complete in relay format for time.  Partner 1 completes ENTIRE workout, then tags partner 2, then partner 3…

*If you don’t go first, try to stay warmed up so you’re ready to go at your turn

3 rounds for time of…
15 Cal Row
15 Thrusters 95/65

Buy Out: 15 Burpees Over Rower

Then tag the next teammate…

Post total time as a team!

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W.O.D. Thursday 2/11/16

We are releasing some NEW CFR APPAREL! These are Pre-Order sign ups only! Over the next couple of days look for multiple signup spots for your convenience at the gym for each item.  Signups will be only for the next couple weeks as we want to get the apparel in your hands, so sign-up quickly!  Samples to feel or try on will be hanging near the front desk!  Here’s a peak!

womens tank blue cfr grey hoodie no zip sweats cfr zipupblack hoodie cfr mens shorts cfr mens t blue cfr womens 3qtrsleeve cfr womenstankcfr mens t cfr grey

Warmup and Movement Review – 25 minutes

*Coaches, considering these EMOMs are meant to be very intense and heavy, let’s focus on a tough warmup to get heart rates up, and then stretch and cool back down before it’s go time!

Strength/Conditioning – 28 minute running clock

Every minute on the minute for 8 minutes perform:

Odd: 5 UNBROKEN Ring Muscle ups
Even: 5 UNBROKEN Hang Squat Cleans as heavy as possible


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W.O.D. Wednesday 2/10/16


Conditioning WOD – 30 minute running clock

5 minutes of max reps of BAR FACING Burpees (don’t kick anyone)
5 minute rest
4 minutes of max calorie row
4 minute rest
3 minutes of max reps of Power Clean 155/105
3 minute rest
2 minutes of max reps of Wall Balls 20/14
2 minute rest
1 minutes of max reps of Max UNBROKEN Chest to Bar Pull-Ups

***For RX – Chest to bar reps must be unbroken once your get on the bar.  When you break, you’re done.

***If scaling chest to bar, aim to do as many unbroken normal pullups or ring rows as possible in that last minute to work on gymnastics conditioning

***If starting on different movements due to size of class, make sure pullups are last no matter where you start

Post 5 scores –  max reps for each movement!

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W.O.D. Tuesday 2/9/16


Conditioning WOD

5 Rounds for time of:

10 Power Snatches 95/65
15 Box Overs 24/20
10 Ring Dips   Comp RX – Strict

Post total times!



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W.O.D. Monday 2/8/16


Reminder that Barbell class is every Monday night at 6:30PM where the focus is your technique on Olympic lifting!

Strength – 18 minutes

 8 sets of 3 Back Squats

Increase weight as you go- Post weight used on set 4, set 6, and set 8.

Conditioning WOD – 12 minutes

In teams of 2,  taking turns each round, complete as many rounds/reps as possible in 12 minutes of …
5 Hang Squat Clean Thrusters 135/95
10 Burpees
***Example: Partner 1 does the 5 + 10. Once Partner 1 is done, then partner 2 does the 5 + 10.  Take turns each full round until time is expired.

Post 4 scores…  weight of back squat on set 4, 6, and 8, and also rounds + reps you and your partner achieved on conditioning!

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HERO W.O.D.  Saturday 2/6/16



Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Complete as many rounds as possible in 20 minutes of:

10 Push press 115/85
10 KB Swings 55/35
10 Box jumps 24/20

Post total Rounds completed.


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W.O.D. Friday 2/5/16

Will you do the CrossFit Open?  It’s that time of year again!  Here are the details.

For anyone who has any interest in competing in the world-wide online crossfit open competition, please click this link

Starting in late February, these 5 weeks of workouts are created by CrossFit HQ to give everyone an opportunity to see where they stack up, either against others or just against themselves.   From there, the elite will go onto regional competition and then onto the CrossFit Games.

Having fun is the main thing!

Skills – 10-15 minutes

This is a dedicated time for the coaches to work on pullups/bar/ring muscle ups in any variety with the class.  Take this time and choose your what you’d rather work on, or work on all of it...

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Partner W.O.D. Thursday 2/4/16

Partner Relay WOD – 35 min time cap

Teams of 2, for time …

Partner 1 completes 3 rounds of 15 Deadlifts 225/155 and 15 Box Overs 24/20.  When partner 1 has completed all 3 rounds they must tag partner 2 who will then complete the same workout.

then both partners go immediately into…

As Many Bar Facing Burpees as possible in 4 minutes.  

*Watch the clock and split reps however needed, and yes partner 2 will be tired :)

Post 2 scores… total time of the relay and total burpees achieved in 4 minutes!

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W.O.D. Wednesday 2/3/16

mcculloch mace

I’ve gotten the privilege to visit a few Republic schools in the area and join with coaches and administrations to talk with kids about balancing life, nutrition and fitness, and even take them through some fun workouts.  So moldable at this age, its a great time to invest in our youth!

Warmup and Movement Review – 25 – 30 minutes

***This is a great time to work on snatch in any capacity.  Whether you have trouble pulling the weight early or the flexibility of settling into a squat snatch… take some time here with the coach to work on your weaknesses.  Work up to a heavy snatch with this time so you are ready to go for the 1 rep max portion of the WOD.

Conditioning/Strength WOD -20 minutes

***Do not take the first WOD easy to save energy for the snatch...

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