W.O.D. and Endurance Thursday 4/26/18


W.O.D. and Endurance Thursday 4/26/18

Reminder – last chance to order EatFitGo meal prepping, this week for a Thursday pickup at the gym – order here and enter discount code exclusive to CFR members CFRepublic18!

A note from long time friend/crossfitter/honorary CFR coach, Jessi Neal, who is teaming up with us to put on the Hero Showdown on June 23rd at our gym.  Here’s her phone number if you want to help with any of the below!  417-830-6260

“Hi Guys!!!!! I am so thankful for you all every time that I get to stop in for a workout, your community is the REAL DEAL and the true heart of CrossFit.
We are getting ready to put on the Hero Showdown that has been a tradition to raise money for our veterans and deployed troops for over 7 years now. Our not for profit charity is Pieces of Home, we send care packages/gift and thank you cards to those sacrificing over seas and provide gym memberships for our disabled veterans. We will also be donating proceeds to KIDS OF OUR HEROES, a local charity that puts on a camp for kids that have lost a parent in combat. This is an incredible charity and we are proud to be a part of it this year.
I NEED YOUR HELP! Our silent auction brings in so many donations (and is so fun!). I am looking for any donations for the auction and also looking for someone who might want to help head up the auction portion of our event! Last year we had donations from all kinds of businesses, it was a huge success.
You can also help by putting together a team of 4 (consisting of just 1 service member and the rest whoever you want), become a judge, or a volunteer!!  It is a great experience for everyone! Let me know if you have any questions and thank you for being incredible. You make my heart warm every day.”


Back Squat Maintenance

*This should start to feel very smooth and lighter, considering the past 3-4 weeks of volume.  Keep up the good work!

Every 2 minutes on the minute for 12 minutes, (6 sets) complete…

2 back squats – at 80% of your 1 rep max

*If you don’t know your 1 rep max back squat, work up to a challenging weight and stay there all 6 sets for 2 reps

*Coaches- please allow 5-10 minutes for athletes to work up to their starting weight and keep it all sets

Conditioning WOD – 21 minute running clock

3 times through, 3 separate scores for each AMRAP.

In 5 minutes complete…

Buy-In: 30 Front Rack Lunges R/L = 2 135/95

Then as many rounds + reps as possible in time remaining…
15 Deadlifts 135/95
50 Double Unders
Rest 3:00

Repeat 2 more times…

*Scale Double Unders 1:1 bar hops OR 2:1 singles

Post 4 scores… your 80% back squat weight used, and rounds + reps for each AMRAP!


*Coaches – start endurance WOD athletes the same time as the back squat EMOM today

*Athletes – post score with an “E” for endurance by your name on the whiteboard

*For newbies – the endurance class 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.

As many rounds + reps as possible in 35 minutes of…

20 Goblet Squats 55/35

20 Deadlifts 95/65

20 Bar Hops

20 Front Rack Lunges 95/65

200m Run with Med Ball 20/14