WOD

ATHLETE SPOTLIGHT FOR FEBRUARY! Name: Izzy Callison Hometown: Bolivar MO. That’s where I went to high school, but I’ve grown up in a few different towns. Age: 26 When did you first start training at CrossFit Republic? I started training at CFR in November of 2018. Tell us about your sports & fitness background: I played sports throughout my entire life. I was a big soccer fan, then pursued golf alongside soccer and other sports in high school. I ended up getting a golf scholarship. I continued to run or do some form of activity since leaving my “competitive” days. How did you first get exposed to CrossFit? My husband had been doing CrossFit at a different gym for about a year when I finally decided to give it a try. We’re pretty competitive, so I opted to join my sister at CFR over battling it out with him every day. What was your first workout, and how did it go? I have no idea what the workout was, but I was fully prepared to not be able to walk for days afterward. To my surprise, I didn’t need help getting to the bathroom the next morning, but I was still pretty sore! Favorite Movement/Least Favorite Movement: Contrary to popular opinion, my favorite movement might just be snatches. Mainly because I think it’s a really pretty movement when you can actually get it to look seamless and effortless. Least favorite movement is definitely burpees. It’s like a push-up but 10x... Read More

GYMNASTICS/STRENGTH WORK – 10 MIN CAP For time… 30 Strict Handstand Push-ups *Scaling below Rest exactly 2:00 30 Strict Handstand Push-ups *If you do not finish all of the repetitions under the time cap, add one second per rep not completed onto the time cap as your score for the day. Ex – 10:13 (13 reps not completed) *Scale strict HS Pushups 1:1 with kipping, stacked abmats, 2 min inverted hold (for each set of 30 HSPUs), OR 1:1 Strict Shoulder press 95/65 *Athletes – intensity is the name of the game here. Your score is the power cleans and only the power cleans. You have to work hard to get there… transitions from one movement to the next is key. Also notice how the movement reps decrease, while the weight increases. *Athletes – based on your ability level, you must scale appropriately. This may look like using a smaller box, or maybe bar hops or line jumps instead. It also may mean taking a few reps off, like for example, 4 reps/cals off each movement to have a glimpse of those power cleans. Challenge yourself regardless. You can do it. *Coaches – look at running heats of 10 athletes. Start a second heat at the 4 minute mark, and so on releasing every 4 minutes up to 4 heats, based on how large the class is, so there are enough bikes and rowers throughout the workout individuals. This workout can suit 40 athletes if needed. As many reps as... Read More

Olympic Lifting – 16 minutes Hang Snatch – From the Knee 7 Sets of 2, increasing in weight as you go… *DO NOT LET GO OF THE BAR, the 2 reps must by unbroken *Please notice BAR-FACING burpees.  These are not programmed often due to the space they can take up, but they are a very skilled version of the burpee, and can be done very inefficiently.  Coaches please demo! For time… 9-15-21 reps of: Chest to Bar Pull-Ups Bar-Facing Burpees Overhead Squats 115/85 *Scaling – Chest to bar 1:1 with pullups, jumping pullups, banded pullups, barbell pullups *Scaling – overhead squats – range of motion is the most important thing here.  Use a weight or even a PVC that allows you push your mobility limits, by getting below parallel and staying active in your shoulders as well Post greatest 2 rep snatch weight and time of workout! Extra Work Core work 3 sets not for time of… Pallof Press x 10 reps (2 sec pauses) Rest 30-45 seconds Side Plank on elbow x 45 seconds each side Rest 30-45 seconds Ab-Wheel Rollouts x 6 reps (slow and controlled…the slower, the better) Rest as needed

“People will forget what you said, people will forget what you did, but people will never forget how you made them feel.” Here at CrossFit Republic, our “You Choose” campaign is beyond exercise, but a mission of our members and staff to create a culture that encourages only constructive and positive behavior, aiming to be complaint-free, drama-free, and judgement-free. You won’t find toxic behavior at CFR. We all move forward as a unit, as a team, with no cliques, only unity. Sounds too good to be true, and you won’t believe it until you see it. Come join us at CFR, grab a FREE bracelet up front, and start living the “You Choose” lifestyle. A link to our CFR core values – https://crossfitrepublic.com/about-us-crossfit-republic-crossfit-springfield-mo/ #LifeTogether #YouChoose #SpeakLife #CFRFamily Follow on Instagram and Facebook @ CrossFit Republic Quote – Maya Angelou POWER – 10 MINUTES *the 10 minutes is just to allow enough time to get all athletes through their attempts in heats based on class size 1 attempt – 35/25 calorie Bike for time (m/f) Conditioning WOD *Consider starting half the class 3 minutes ahead and so forth, so the bikes aren’t cluttered at any point. For time… 70 Alt. DB Snatches R/L=2 50/35 60 Wall balls 20/14 50 KB Swings 70/55 40 Calorie Bike *DB must tap one head of the DB on the ground between each rep. DB MUST ALWAYS BE SET DOWN on ground. Do not drop at any point, or it’s a 5 burpee penalty on the... Read More

How many times have you said, “THIS TIME IS REALLY IT!” or I am “REALLY” going to do this, only to fall back into old familiar habits? Spending your hard-earned money and valuable time only to find yourself on the other side in the same shape or maybe even a bit worse. We are here to help you change those old familiar habits into sustainable habits that will help transform you into the best version of you, inside and outside. Developed by CrossFit Republic, Form & Fuel Nutrition is available to help our members, young and old, fit or just starting your journey, this program is for everyone. Call the gym at 732-5433 or visit formandfuelnutrition.com for more information! STRENGTH – 12 MINUTES Every other minute on the minute for 12 minutes, complete 2 pausing Front Squats (3 sec pause at the bottom) *6 total sets of 2 *Increase weight as you go and have a partner help count 3 seconds for you *The pause front squat is a simple variation of the front squat that focuses on strength in the bottommost range of motion and rate of force development. This video is only a short pause squat, as you’ll need to hold for 3 seconds, but this is an example. https://youtu.be/DgAmViDVAW4 Conditioning WOD As many reps as possible in 10 minutes of… 15 Squat Cleans 135/95lb 20 Toes to Bar 12 Squat Cleans 185/135 20 Toes to Bar 9 Squat Cleans 225/155 20 Toes to Bar 6 Squat Cleans... Read More

Conditioning WOD For Time: For time… 21 – 15 – 9 reps of… Snatches 95/65 Burpees Thrusters 95/65 Box Jumps 24/20 OH Stationary Lunge Steps R/L=2 95/65 Calorie Bike Post total times!

Conditioning WOD – 25 minutes Teams of 3, splitting reps however desired. As many rounds + reps as possible in 25 minute of… 200/150 Calorie Row 120 Chest to Bar Pull-ups 60 Clean and Jerks 115/85 50 Clean and Jerks 135/95 40 Clean and Jerks 155/105 30 Clean and Jerks 185/135 20 Clean and Jerks 205/145 *On rowing, you may only use the female conversion of 150 calories if it is an all female team.  Otherwise coed teams must row the full 200 calories *On rowing, no one may row more than 20 calories at a time before switching teammates *Scale CTB pullups with 1:1 pullups, jumping pullups or banded pullups *If odd number of athletes, team of 2 may follow a rep scheme of… 140/100 Row, 90 CTB pullups, 40, 35, 30, 25, 20…    Teams of 1 should join a team and shadow another athlete on the team.  Aim to make ALL teams of 3 is possible! Post total rounds and/or reps achieved… if you finish, post total reps and then time in notes or on whiteboard! Extra Work *On your own, if time after the workout Not for score: Accumulate 90 seconds on the L-Sit (braced between 2 boxes while watching clock) Every break: 10 AbMat Sit-Ups *Scaling the L-sit – brace yourself between two boxes, but pick up your knees as high as possible, maybe even one leg straight while the other is bent.  Hold for as long as possible, and rest accordingly.  Putting 10 situps... Read More

Strength – 12 minutes Find a 1 rep Strict Shoulder Press *Coaches – Gather athletes up in heats for larger classes.  2nd heat of athletes needs to wait to start until the heat in front of them have all gotten to and achieved 30 calories or more, to make sure the ski ergs are readily available. Keep this going for a 3rd or 4th heat if necessary, sending 10 people at a time (not one athlete here and there, please keep in heats for motivation purposes). For time… 50 Alt. Pistol Squats r/l=2 OR 150 Air Squats 50/35 Calorie Ski Erg 50 Handstand Push-ups (25s/abmat) *Air squats – Unless there is a mobility issue, all squats MUST GO PARALLEL or below to count as a rep. A lot of great athletes in the gym will try to get past this and toe the line, or think they are hitting parallel when they are not.  Please use a med ball or low box behind you and touch each time if needed as guide, as long as it helps you go parallel or below (coaches please demo).  If you are newer or your mobility in the air squat is an issue, please use this time to sink a little lower.  You may even cut the repetitions down if needed to achieve proper form. *Scale Handstand pushups ONLY with DB push press 50/35 today (no other scales as we want the full intensity of this workout to play out correctly) Post total times!... Read More