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W.O.D. Tuesday 7/28/15

Hey Crew it looks like we got 4 teams in for the Heart of America Team Competition!  3 scaled and 1 RX team will be competing.  Many of these people will be stepping out of their comfort zones to try their hand at this competition.  Competing isn’t for everyone, but definitely a way to refine your skills and push you to another level in your training.  As the competition gets closer,details will be released!

Conditioning WOD – 40 min Time Cap

For time:

1200m Run

100 Double Unders (scale with 200 singles)

80 Ring Pushups

60 Toes to Bar (don’t rip your hands)

40 Wall Balls 20/14

20 Box Overs 24/20

***No Boxes used on Ring Pushups. Lower rings close to ground for RX.  If all rings are taken to RX athletes, scale with Hand Release Pushups

Post total times!

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W.O.D. Monday 7/27/15

Warmup and Movement Review – 20 min

*Coaches consider covering ALL movement technique in the warmup to assist with a faster transisiton between workouts as well as showing your class how to properly spot someone that is squatting under a heavy load. 

Strength – 8 min EMOM

Every 2 minutes complete a set of 6 back squats…  (4 sets)

***In warm up, use 2 -3 warmup sets to work up to an uncomfortable first set of 6 to get the most out of your back squats…  Go HARD!

Conditioning WOD – 20min

Every 2 minutes for 10 rounds complete…
7 Burpees over bar
6 KB Swings 70/55
5 Power Snatch 135/95

Your slowest round is your official score, so you can’t let up on intensity!

***If you scale at anytime due to the 2 minutes lapping you consider making your new rep scheme 5,5,5… completing all movements as...

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W.O.D. Saturday 7/25/15

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!

Conditioning WOD

5 Rounds for time of…

200m Run with Med Ball Overhead 20/14
25 Hand Release Pushups
30 Goblet Squats 70/55 (squat with KB in hands)

***Scale for newbie appropriately   

Newbie Example – 5 Rounds for time of…

100m Run

15 Pushups (rings, on box, or on...

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W.O.D. Friday 7/24/15

HOA Competitors

Anyone who has created or been recruited for a Heart of America Team, please look at the info below!

Registration times start tonight and through the weekend for each division.  This is a high demand team competition where there is a good chance you won’t get your team registered.  Please consider having everyone on your team at their own computer if possible with each athlete’s details that is on the team so anyone can register the team as quickly as possible and submit it.   Make sure you have your team name, first and last names, shirt sizes, birthdays, and phone numbers.  There may be more info needed but those are the important items.  Contact me (Macy) on facebook after you’re registered so we can discuss further HOA details and team workouts...

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W.O.D. Thursday 7/23/15

6amcfr 6am Crew with smiles all around after the Tuesday’s WOD… guess they need harder workouts  ;)

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!

Conditioning WOD-40 min cap

For time complete (Stagger start if needed)…

8 Rope Climbs (scale w/ 16 rope pulls or 40 Strict Ring Rows)

80 Overhead Walking Lunge Steps 115/85  R=1  L=...

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W.O.D. Wednesday 7/22/15

Strength – 15 minutes

From the ground, build to a max complex of: Front Squat + Push Press + Thruster

Conditioning – EMOM

Death by Thruster at 50% of the max complex established in Strength.

*Starting at 0:00, complete 1 thruster.  On each minute after add an additional thruster until the minute laps you.  ex  0:00 – 1 thruster, min 1 – 2 thrusters, min 2 – 3 thrusters, and so on for as long as you can hold off the min from lapping you!  Be mentally strong, you got this!

Post Max weight achieved on the complex, how many minutes + reps you successfully completed, and the weight used for your thrusters!

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W.O.D. Tuesday 7/21/15

HOA Participants!

ANYONE WHO HAS CREATED OR BEEN RECRUITED FOR A HEART OF AMERICA TEAM, PLEASE LOOK AT THE INFO BELOW!

Registration times for each team division are very important.  This is a high demand team competition where there is a good chance you won’t get your team registered.  Please consider having everyone on your team at their own computer ready to register right on time if possible, each athlete’s details that is on the team so anyone can register the team as quickly as possible and submit it.   Make sure you have your team name, first and last names, shirt sizes, birthdays, and phone numbers and a way to pay for it ($500 a team).  There may be more info needed but those are the important items...

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W.O.D. Monday 7/20/15

Warmup and Movement Review 15-20min

*Coaches consider having athletes getting equipment out first thing and then warming up with each movement briefly.

Conditioning WOD – 40 min time cap

3 Rounds for time:
20 Sumo deadlift high-pull 75/55
20 Box jumps 24/20
20 Push press 75/55
20 Calorie Row
20 Hand Release Push-ups
20 Body weight Back squat (from the ground)

***Only using one bar, be prepared to load and unload weight for body weight back squats.  Scale accordingly.

Post total times!

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W.O.D. Saturday 7/18/15

Conditioning WOD

3 Rounds for time of…

800m Run
21 KB Swings 55/35
21 Burpees
15 KB Swings
15 Burpees
9 KB Swings
9 Burpees

Post times!

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W.O.D. Friday 7/17/15

FYI CROSSFIT REPUBLIC MEMBERS!

We now have CFR bumper/window stickers restocked at the front desk!  If you haven’t grabbed one, it’s time to represent!  If you want to be at another level of “cool”, then slap that CrossFit Republic window sticker on your car.  Ever since I put one on my minivan, the resale value has gone way up.  Just sayin’…

Conditioning WOD – 20min

Every minute on the minute for 20 minutes:

5 rounds of:
Min 1: 10 Box Overs 30/24
Min 2: 10 Hang Clean and Jerks 135/95
Min 3: 20/16 Calorie Row – Men/Women
Min 4: 10 Overhead Squats 135/95

***Only scale a movement if the minute laps you, then scale the reps to fulfill :45 – 50 sec of that minute in future rounds.  Challenge yourself…

*** Please be ready to transition on and off the rowers so the minute d...

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