Please welcome our long time member and NEWEST COACH,
Mary Michal White!
I’ve been on the CrossFit scene for about ten years in just about every capacity you could imagine. Newbie, competitor, coach, sideliner…you name it, I’ve likely done it. CrossFit has taught me so much about the limits of human mentality, and I’ll never get tired of watching athletes do the thing they swore they could never do. This sport isn’t and wouldn’t be anything without the people that walk through the doors every day, determined to take on something that scares them, and that’s what lights my fire as a coach. Whatever your best is for that day, I’m committed to seeing you through to that goal. I’m so honored and excited to be a part of the coaching staff at CrossFit Republic!
Strength/Conditioning WOD- 25 minute cap
*Coaches use warm up time to hit the barbell techniques hard. Look for any newbies to assist as well.
“Heavy Squatting DT”
(Based off a the Hero workout DT – coaches explain)
*One Bar Only
*Write your score down for this one… you’ll see it again.
*The idea is to use a weight that you, when completely fresh, could essentially do the deadlifts unbroken, hang squat cleans 2-4 at a time, and 2-4 push jerks unbroken without dropping. As you get tired, this rep scheme may dwindle to 1 or 2 reps at a time, but nonetheless you are pushing yourself the right way for this particular workout.
5 Rounds for time…
12 Deadlifts 185/135 CompRX 205/145
9 Hang Squat Cleans
6 Push Jerks
Core work – not for time
*After putting all weights away, complete this in a spot away from the next class
2 rounds of…
20 Toes to Rig
20 Hollow Rocks
Post time of WOD and check whether you’ve completed the corework!
CFR ENDURANCE WOD – 35 MIN CAP
*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.
*Coaches – start endurance WOD athletes 5 minutes before daily workout begins
*Athletes – post score with an “E” for endurance by your name on the whiteboard
4 Rounds for time of…
20 Deadlifts 115/75
15 Hang Squat Cleans
10 Push Jerk
15 Toes to Rig
20 Hollow Rocks
*BONUS – If you finish before the 30 minute mark, you have a bonus buyout of 30 calorie air bike – post both times separately . Time of WOD and time of Calorie Bike. Enjoy that bonus! 😉