W.O.D. and Endurance Tuesday 8/28/18


W.O.D. and Endurance Tuesday 8/28/18

Olympic Lifting!

Open to EVERYONE, we now offer an affordable, personalized 8-week cycle at Crossfit Republic!

Registration ends this Monday the 3rd and space is limited, as enrollment cuts off until the start of our next cycle…

Details below or call 732-5433 to register NOW!

CFR Barbell – 8 Week Cycle

8 week, 3 day-a-week Olympic Lifting program
Sundays you will be sent your week of Olympic Lifting programming
Tuesday nights at 7:30PM at CrossFit Republic, with an open class format, all athletes on this 8-week cycle will meet and assess based on your individual program
Program will have a consistent template for all athletes in this 8-week cycle with some tweaking based on the individual needs assessed face to face or through video.
Videos can be sent to the Barbell coach(s) for review and feedback received within 24 hours, barring no set backs or time tables are set with that individual athlete
Athletes can freely message Barbell coach(s) with questions
Pricing – CFR member $50 for 8 weeks Non-member $65 for 8 weeks

This class is led by two experienced and certified CFR Coaches who are passionate about helping others improve their Olympic Lifting technique.

This class is open enrollment until the start date of each cycle, then closed thereafter until the next 8-week cycle is released for enrollment – please call 417-732-5433, watch for announcements on CFR Facebook page, Instagram @crossfit_republic and CFR website at https://www.crossfitrepublic.com/cfr-barbell-crossfit-repu…/ for the next enrollment date released.

Back Squat – 12 minutes

*You’ll have to strategize your weight.  3 Scores – (Bold faced) 3 rep on 4 min, 5 rep on 8 min, 7 rep on 10 min

Every 2 minutes on the minute complete a set of back squats…

0:00 – 7 reps
2:00 – 5 reps
4:00 – 3 reps
6:00 – 3 reps
8:00 – 5 reps
10:00 – 7 reps

Conditioning WOD – 12 minutes

As many rounds + reps as possible in 12 minutes of…
4 Bar Muscle-Ups
8 Front Squats (from ground) 155/105
32 Double Unders

*Scale Bar MUs with 2:1 chest to bar pullups, pullups, jumping pullups, banded pullups or barbell pullups (coaches will demo)

*Scale Double Unders with 1:1 bar hops or line jumps OR 2:1 singles (jump ropes for sale up front if needed)

Post your 3 back squat scores and rounds + reps achieved on WOD!

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.


5 rounds for time of…

10 Back Squats 95/65 (from the ground)

20 Double Unders

10 Pullups or 3 Bar MUs

20 Double Unders

10 Front Squats

20 Double Unders

10 Calorie Bike

20 Double Unders