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16
May

W.O.D. Monday 5/17/21

Strength – 10 minutes Every minute on the minute complete 1 squat clean. *Load weight quickly between sets as you’ll have a very limited time of rest here… setting a new personal best isn’t out of the question, but with this little of recovery time, the goal is to work heavy a few minutes in a row developing the ability to do heavy loads repeatedly. MINDSET**“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein** We don’t get what we want.We get what we expect. The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with. But the opposite can also be true.Our expectations become our realities.It’s not good enough to want it. We have to believe it. ———— For Time:21-18-15-12-9:Front Squats (115/85)Kettlebell Swings (70/55)Lateral Burpees Over Barbell * Score = Time taken to complete the workout WORKOUT BRIEF [0:00-5:00]DESCRIPTION* 12:00-18:00 workout.* Loading should allow for 1-3 sets across all movements.* We can aim to clear the first round of 21’s between 3:00-4:00.* The common movement pattern across all three movements is hip flexion and extension. Maintaining a neutral and strong spine will be key! GENERAL WARM-UP [5:00-11:00]**Mobility*** 1:30 Squat Hold [Video](youtu.be/OGX6HruOy0s)* :30 Samson Stretch (each side)...
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14
May

FREE W.O.D. Saturday 8/9/10am 5/15/21

Conditioning WOD – 25 min cap For Time:800m Run, 48/36 Calorie Bike, 1000/800m Row, 800m Ski (your choice)“DT”800m Run *”DT”5 Rounds:12 Deadlifts (155/105)9 Hang Power Cleans (155/105)6 Push Jerks (155/105) Score = Total time taken to complete the whole workout WORKOUT BRIEF [0:00-5:00]DESCRIPTION 15:00-20:00 workout – another “sweet spot” time domain! 800 Run = ~3:30-4:30 “DT” = ~6:00-10:00 – forearm fun! 800m Run = ~3:30-4:30 GENERAL WARM-UP [5:00-10:00] Jog or machine 400m/15 Cals(incorporate skips, high knees, butt kicks, quad stretch, side shuffles, bunny hops) :20 In-Place Inch-Worms :20 Samson Stretch (each side) :20 Squat-to-Stand :20 Lateral Lunges :20 Arm Circles SPECIFIC WARM-UP / TEACHING [10:00-22:00]RUNNING TIPS (4:00)Focus: Arms & Breathing100m – Breathing (just do it, don’t over think it, but be deliberate about it)100m – Loose arms with elbows at 90 degrees – drive elbow back and forward loosely100m – Breathing & loose arms200m – Build Up (100m out – moderate / 100m back – faster) “DT” – DEADLIFT/HANG POWER CLEAN/PUSH JERK (8:00)Focus: “DT” – Barbell Efficiency With a moderately heavy barbell, small inefficiencies across 5 rounds will take a toll on the body. Controlling the Deadlift to the ground and standing right back up, will be more benefecial than stopping at the bottom. This we know. For the Hang Power Clean, the same is true. We need to keep the bar moving and try to avoid pausing in the hang position. Lastly, please watch the video for “DT ” below, and specifically the piece on the Push Jerk grip....
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13
May

W.O.D. Friday 5/14/21

Please welcome our NEWEST COACH! Melissa Shrimplin! “I have lived several places in my life but consider Springfield, MO home. I graduated from Springfield Public Schools and went to college at Missouri State for my Bachelor’s in Special Education and Master in Special Education with an emphasis in working with children with Autism. I met my husband at the end of my college career and together we moved to Joplin, MO for my first teaching job – While teaching in Joplin, I began coaching Middle School/High School Volleyball and Archery. Being on the other side of sports as a coach was something that rekindled a fire inside of me and I realized that it was something that I would want to continue to pursue throughout my career. – While teaching in Joplin in 2017, I had a friend that wanted to start CrossFit at a small local box in Carthage, MO #smallboxbigheart . I decided to go with her and give it a try. I instantly fell in LOVE with CrossFit, but little did I know at the time the enormous impact it would have my life. I started going a couple times a week in the evenings and then our little box started offering classes at 5am and I learned very quickly that this was my time. I start going consistently and never looked back.-Fast forward about four years, my husband and our two babies moved back to the Springfield area for my job (not in teaching). I currently...
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12
May

W.O.D. and Endurance Thursday 5/13/21

Join a 5K run/walk to support the Republic Pregnancy Resource Center this Saturday at 8:30am!This will be a family friendly run/walk, with a 5k or one mile option, over mostly flat terrain and a post-race breakfast! Event details and sign up here – https://www.facebook.com/events/188945299697259?ref=newsfeed DAILY MINDSET“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” – Dr. Seuss People aren’t thinking about you.People are thinking about what you are thinking about them.Just think about it for a second. We’ve all been in that rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, or to “look right”. Taken from a children’s book, this quote… is anything but childish. In a world where we can be consumed with the thoughts of another’s thoughts… we can realize that we may be “minding” things that we don’t need to. Your buck stops with you.My buck stops with me.And that’s all that really matters. *Time for some endurance training… As many rounds + reps as possible in 40 minutes of…1000/800m Row, 800m Ski, or 50/35 Calorie Bike400m Run (Scales available)200m Double-Dumbbell Front Rack Hold (50/35#)40 Hand Release Push-Ups20 Ring Rows *If low on DBs convert to double Kettlebell holds OR start the workout on a different movement and come back to this to use DBs Score = log rounds and reps accumulated in 40:00 ADDITIONAL MODIFICATIONS RUN 500/400m Row 400m Ski Erg 25/18 Calorie Bike...
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12
May

W.O.D. Wednesday 5/12/21

Strength/Conditioning WOD – 25 minutes As many rounds + reps as possible in 5 minutes of…Buy-In: 50 Wall Balls 30/2012 Deadlifts (225/155)12 Lateral Barbell Burpees [Rest 5:00] AMRAP 5:Buy-In: 35 Wall Balls9 Deadlifts (275/185)9 Lateral Barbell Burpees [Rest 5:00] AMRAP 5:Buy-In: 20 Wall Balls6 Deadlifts (315/225)6 Lateral Barbell Burpees Score = add up total rounds and reps completed for all three rounds ADDITIONAL MODIFICATIONSWALL BALLS Decrease Load/Reps Squat to a target DEADLIFTS Decrease Load/Reps Decrease Range of motion (Stack Plates) LATERAL BARBELL BURPEES Step Up/Over Bar Burpees in Place WORKOUT BRIEF [0:00-5:00]DESCRIPTION For the Deadlift, the loads go up as the reps go down. This will allow for faster rounds even though the Deadlift gets heavier. The 5:00 rest period between rounds will provide enough recovery to push hard. MOVEMENT CONSIDERATIONS Deadlifts are quick movements rep for rep, but the long rest periods in between breaks are what will limit the amount of work that can be done. Five minutes is not a very long time, so we recommend choosing loads that can allow for 1-2 sets or very quick singles across all AMRAP’s. Lateral Burpees Over Bar (LBOB). Today’s focus will be on finding a strategy that allows for constant movement. GENERAL WARM-UP [5:00-10:00]Slow AMRAP 4:00 5 Medicine Ball Deadlifts 5 Medicine Ball Front Squats 5 Medicine Ball Strict Press 5 Squat (pause) Strict Press 5 Slow Burpees SPECIFIC WARM-UP / TEACHING [5:00-12:00]WALL BALL [4:00]Focus: The Rack Position – “Hold the ball high” The ball has to be held...
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10
May

W.O.D. and Endurance Tuesday 5/11/21

Looking for something fun and different for the family?! What about pro-wrestling?!This Saturday May 15th, the doors open at 6pm and the bell rings at 7pm for the first “pro-wrestling match”, as the story line begins. CrossFit Republic will be hosting a LIVE debut pro-wrestling event and most likely more in the coming months, put on by the ICWF! VIP tickets are $20 (sold out) and General admission is $15 at the door. If you pre-buy it’s only $12, by calling 417-731-8174 or visiting icwfprowrestling.com. Bring the kids and we’ll see you there! #FamilyFun#GiveItAShot#PowerBomb *Both the daily and endurance will be the same workout today! DAILY MINDSET**“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin**Have you ever caught yourself saying, “Well the fact of the matter is…”? Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion. We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here. We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of ours, humility. To always have an open mind, and to always be a student. Conditioning AND Endurance WOD –...
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9
May

W.O.D. Monday 5/10/21

DAILY MINDSET**“One of the most difficult things to give away is kindness. It usually comes back to you.” – Anonymous**Science has proven that showing kindness to another elicits one of the most powerful hormonally driven emotions we can feel. But what is even more interesting, is that kindness is contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple of a gesture as someone holding the door open for an elderly citizen entering a store. Or when another randomly buys the next person in line behind them their coffee at the drive-through Starbucks. Think back to those moments… how did you feel, witnessing that? Did it make you feel, more generous? If kindness is contagious, we just need to start the chain. Strength – 10 minutes For LoadEvery 2:00 for 10:00: (5 sets)1 Power Snatch + 2 Overhead Squat*pause at the bottom of the Overhead Squat for 2 seconds Purpose: To lift a little heavy or practice before the workout. Conditioning WOD – 14 minutes 5 Rounds For Time:7 Power Snatches (115/85)14 Box Jump Overs (24″/20″) *Score = time taken to complete the workout ADDITIONAL MODIFICATIONSPOWER SNATCHES Decrease Load From the Hang Position 14 Single Dumbbell Power Snatches BOX OVER Decrease Box Height Box Step Ups 30 Double Under/45 Single Unders WORKOUT BRIEF [0:00-5:00]DESCRIPTION Overall Time = 6:00-10:00 Workout 1 Round = 1:15-1:30 (avg) Light-Moderate pull from the ground to overhead (Power Snatch) High heart “jumps” to go along nicely with...
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7
May

FREE Saturday 8/9/10am – 5/8/21

DAILY MINDSET“If a shooter missed the target, it’s not the targets fault.” – Unknown How ridiculous would it look for a shooter to scream at the target, as if it should have magically moved to where they shot? Pretty ridiculous. But, it happens. And if you’re reading this, I’d hedge a bet that you and I both have been guilty of this before. Blaming something external. Certainly, blaming the target gets that shooter no where. Their next shot may be just as wild as the one before. But if the shooter took a step back, took windage into consideration, adjusted their sights, and took their next shot… would they have a better chance? The takeaway is that it can be human nature to feel the heat of frustration in the moment. And to even have the inclination to blame something external to the real reason why. In that moment, we can recall such an example. We’ll take responsibility, realign our sights, and take our next shot. That first miss will be the reason why we’ll be closer this time. Conditioning WOD – 30 minutes As many rounds + reps as possible in 30 minutes of…50 Double Unders40/30 Calorie Row, 35/25 Ski, 400m Run, OR 30/18 Calorie Bike (your choice)50 Double Unders5 Rounds of “The Chief” 1 Round of “The Chief”:3 Power Cleans (135/95)6 Pushups9 Air Squats Score is the number of rounds & reps earned within the 30:00 window 5 Rounds of “The Chief” = 90 reps 1 Round of...
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