W.O.D. and Endurance Tuesday 8/21/18


W.O.D. and Endurance Tuesday 8/21/18

Woah! Another announcement?! Another program?! ????

Olympic lifting 8-week Cycle! Open enrollment now! (spots are limited)

Cycle starting the week of Sept 3rd

Our Olympic lifting class (CFR Barbell) has been refined and revamped to deliver a solid program for a low price, available to EVERYONE and is built for EVERYONE no matter your experience level!

The fact that a barbell is an essential part of a CrossFit regimen and equally important as a strength and coordination builder, this 8-week program is built for those who want to put more focus into their Olympic lifting. You will work on specific barbell movements to help you piece together great lifting technique, conditioning with a barbell, and overall fitness.

Here’s the layout.

8 week, 3 day a week Olympic Lifting program (meet Tuesdays to review personal template weekly)

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.

To sign up, please call 417-732-5433, message here or visit our website at crossfitrepublic.com.

For the future enrollment dates watch for announcements on CFR Business page, Instagram @crossfit_republic and CFR website at www.crossfitrepublic.com for the next enrollment date released.

Strength – 12 minutes

Every 2 minutes on the minute, complete a 3 rep deadlift. (6 sets)

*Increase in weight as you go, finding a heavy 3 rep deadlift for the day

Conditioning WOD – 20 minutes

*Score is your slowest round (so you better hustle 😉

Complete a round at every 4 minute mark (5 rds), rest with the time remaining…  
12 Toes to Bar 
15 Deadlifts 185/135
12 Box Overs 24/20

Post heaviest 3 rep deadlift for the day and slowest round on conditioning!

*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.


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

200m run (=20 reps)

20 Toes to Bar

200m Run

20 Deadlifts 95/65

200m run

20 Box Overs 20″

*If time expires on a run, estimate where you were. Every 10m = 1 rep
*If raining, sub running with 250m row OR 600m Bike