W.O.D. Friday 6/21/19


W.O.D. Friday 6/21/19

Bring a Friend(s) FREE Saturday! 🎉

No matter who you are, whether you have a friend at CrossFit Republic or not, you’re invited to come try a FREE class on us!

9am or 10am classes with childcare available, come enjoy a simple but challenging workout and get a taste of the positive environment we have at CFR!

PS. If you like it, our new “Learn to CrossFit” cycle starts this coming Monday the 24th! Perfect opportunity to start your fitness journey!

For more info visit www.crossfitrepublic.com

#Fitness4Everyone #FREE #BringAFriend #NoRegrets


“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates can come drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.

Strength/Conditioning WOD – 21 minutes

7 Rounds, On the 3:00
21/15 Calorie Bike
5 Hang Power Cleans (unbroken)

Build in Weight Each Round. Score is your best 5 rep hang power clean within the time interval. Post Times and weight of each round in notes if possible.


  • Strength blended with conditioning in this interval workout
  • Rounds start every 3 minutes
  • Looking for rounds to take about 2 or so minutes, with 1 minute of rest


  • Should be challenging weights, but loads you can complete unbroken each set
  • Pre-plan jumps to make it easier to load weights during the very short rest period


  • If Unable to Bike:
    • Equal Calorie Row


  • Score today is weight used, noting time each round took in the notes

Bump Clean vs. Traditional
Today could be a good day to try something new. There are two types of hang power cleans typically seen in a gym. The first is the traditional style of hang cleans, where athletes hinge to the top of the knee before jumping the bar from the shoulder. The second type seen is the method where athletes “bump” the bar off their legs and up to the shoulders. The second option can be much faster than the first option, while allowing athletes to lift heavier weights with less energy expended.

While the second option is typically used by competitive athletes, anyone can learn it with a little practice. Three things we’re looking for with the bump clean:

  1. Hook Grip Maintained
  2. Bar Stays Close
  3. Weight Back


  • General timeline we’re looking for today:
    • 90 Seconds For the Bike
    • 30 Seconds For the Hang Power Cleans
    • 60 Seconds For Rest and Weight Change


  • Choose a moderate pace on the bike that gets you to the barbell under control
  • Bike becomes less important the heavier the weight gets
  • Spread this effort out to about 90 seconds


  • Let’s try and hold on unbroken for each set of hang power cleans