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7
Jan

W.O.D. Wednesday 1/8/20

Strength – 15 minutes If snatch or overhead squats are something you cringe at, or avoid, try your best to change your mindset and know how incredibly beneficial these movements are to your fitness development, and also that most athletes can get very discouraged on these movements, so you are in good company. How do you solve this problem? How do you get better at these movements? Show up! See you at CFR! Snatch positioning is the focus of today’s two part workout. We’ll deconstruct the squat snatch in the opening complex, gradually building to the full movement. Heavy is relative for the day and prioritizes excellent movement over load. During this complex, athletes will hold onto the bar for all three reps before dropping the bar. Athletes will have 15 minutes to build to their “heavy” snatch complex. The first 5 minutes of the allotted 15 should be very light and hyper focused on mechanics. The last 10 is better suited for making bigger jumps and with more rest between sets. Find a heavy complex without dropping the bar of… Power Snatch + Overhead Squat + Squat Snatch Conditioning WOD – 15 minutes In part two, we’ll again work towards the squat snatch with the same movements used in the complex. The squat snatch will be the limiting factor. This should be a weight that athletes could complete 15-20 repetitions unbroken when fresh. If on the fence, lighter is better. For Time: 20 Power Snatches 95/65 20 Bar Facing...
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7
Jan

W.O.D. and Endurance Tuesday 1/7/20

Strength – 15 minutes Athletes will have 15 minutes to build to a heavy set of 5 on deadlifts. It is good to break athletes up into teams for this, as it limits the amount of bodies moving at once, which makes seeing and correcting easier for the coach. With the deadlift also being the heaviest lift we do, it also makes more plates available for use. Build to Heavy Set of 5 Deadlifts The deadlift is the focus of this Strength Biased workout. Athletes will build to a relatively heavy and good looking set of 5 to start things out. The weight you use in part 2 should be something you could complete at least 15+ reps unbroken when fresh. Within the workout, only looking for 1 break maximum. Conditioning WOD – 15 minutes As many rounds + reps as possible in 15 minutes of… 15 Ring Pushups 12 Box Jumps 24/20 9 Deadlifts 225/155 *RX for ring pushups – parallel body to floor, rings must touch chest, and then arms must be fully extended each rep DEADLIFTS Impact The impact on the deadlift happens on the floor following the first rep. Just like on the box jump, we want to control the weight down to the ground and then off the ground. While slamming the bumper plates off the floor does provide some assistance, we are essentially having to catch the barbell each time we do this. As you can imagine, that impact is not great for the...
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5
Jan

W.O.D. Monday 1/6/20

DAILY MINDSET “Everyone thinks of changing the world, but no one thinks of changing themselves.” – Leo Tolstoy One of the most challenging things we can face is ourselves. To truly turn inward. It’s uncomfortable, awkward, and we fight against it. It takes incredible guts. It’s just far easier to blame the external world for who, or where we are. It’s the excuse. The easy way out. It’s a white-flag surrender to the thought of, “I don’t have control over my life”. But deep down inside, we know, that’s not true. And if we can see it as that big of a threat… we can see how important it is to see the opposite. If can turn within, this is where something far more powerful can happen. As Mahatma Gandhi quoted, “You must be the change you want to see in the world.” Strength – 15 minutes Build to Heavy a 10-Rep Thruster from the rack Conditioning WOD – 18 min cap 3 Rounds for time of… 18 Stationary Overhead Lunges 95/65 R/L=2 15 Thrusters 95/65 12 Bar over burpees GENERAL Looking for this simple triplet workout to take somewhere in the 12-16 minute range to complete (4:00-5:00 per round) THRUSTERS Choose a weight on the thruster that you can complete with 1 break max on each round SUB If unable to complete a certain movement, substitute with equal reps to calories: Calorie Bike THRUSTERS Whole Foot We spend some the time in this workout towards the front of the...
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3
Jan

BRING A FRIEND and also LAST DAY FREE! W.O.D. Saturday 1/4/20

CONDITIONING WOD – 24 MINUTES *Coaches- look at dividing the class into 6 groups for 6 stations Each movement you will spend 40 seconds completing work and then 20 seconds of rest, then rotating to the next movement immediately, continuously for 24 minutes for total reps. If you are new or need to scale based on how you feel, consider stopping at any point and resting a couple movements OR only completing 2-3 rounds total OR reducing intensity at any movement to ensure you make it entirely through the workout! This is a place of fitness for everyone! 4 rounds, rotating through for total reps of… 40 sec on/20 sec off Calorie Bike 40 on /20 off Ball Slams 30/20 40 on/20 off Calorie Row 40 on/20 off Burpees 40 on/20 off Calorie Ski Erg 40 on/20 off Abmat Situps Post your name and total reps achieved!
2
Jan

WEEK FREE! – W.O.D. Friday 1/3/20

REMINDER! To all those wanting to try CFR! 🎉A WEEK FREE!!!🎉 From Monday December 30 – Saturday January 4th, bring those New Year’s Resolutions to CrossFit Republic, and get a taste of what CrossFit is and our encouraging community that you have an opportunity to be a part of! No gimmicks, no commitment, we just want to give everyone access to the best fitness experience in the 417 area! 😍 Come to any of our nine daily classes, all 1 hour long, daily from 5AM through 7:30PM. You can come any or all days during this FREE WEEK! (class schedule link below) Beyond this, your next step can be a simple transition into our Learn To Crossfit class which then starts Monday, January 6th at 6:30PM! Join others just like you and learn the fundamentals and develop a foundation for an easy move into your CrossFit journey! 💪 Don’t hesitate, conquer your New Year’s Resolutions and NEVER LOOK BACK!” #Fitness4Everyone #Resolution #LearnToCrossfit #NeverSettle #BestOf417 #CrossFitRepublic Strength – 15 minutes Find a heavy 5 rep push press PUSH PRESS Athletes will team up on racks to build to their heavy set of 5. Completing sets of less than 5 reps is recommended when building up. Somewhere between 2-3 reps will get athletes sufficiently prepared before they arrive at a weight that they would like to complete for 5 reps. Looking to only complete 2-3 sets at 5 reps total. The push press is the focus of this two part workout. Athletes...
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1
Jan

W.O.D. Thursday 1/2/20

*No endurance workout today. Due to all the newer folks we will simplify today and complete just one workout together! *3 minutes on with 1 minute rest between in this 5 round workout. Score at the end is total reps accumulated across the workout. Weight on the Kettlebell and ball should be something that athletes could complete at least 25 repetitions unbroken when fresh. If on the fence, we can err on the lighter side in order to keep things moving. Strength should not be the limiting factor. Complete another machine or 30 ft shuttle runs if unable to bike. Start athletes on different stations to accommodate all equipment needed and let them know they may be sharing as a last resort, with all athletes resting on the 4th minute. If class is larger than 30, you can have a group start on the rest. THE WHY In a workout like today, prescribing loads and variations that allow athletes, especially newer ones, to move for all three minutes each round is ideal. 5 Rounds for total reps: 1 Minute Wall balls 30/20 1 Minute Kettlebell Swings 70/55 1 Minute Calorie Bike 1 Minute Rest *Coaches – let’s start athletes in 3 different groups to share equipment accordingly WALL BALLS Fingers Up One way to keep the ball in a good position is to focus on where the fingers are pointing. With the hands underneath the ball, athletes fingers should be pointing up towards the ceiling. If the fingers point in...
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31
Dec

WEEK FREE New Years 2020 W.O.D. 1/1/20

Starting the New Year off with a BANG💥We are partnering with Hope for Haiti to provide education to children in southern Haiti for the month of January! Every 10 check-ins on Facebook will provide a day of education to a classroom of 30 children! The hashtag this month is #hopeforhaiti In solidarity with the Haitian people, Hope for Haiti started the Haitian Solidarity Campaign. The campaign will help improve education, healthcare, infrastructure, access to clean drinking water, and economic opportunity for more than 300,000 Haitian children, parents and grandparents. The campaign seeks to honor and support those impacted by the 2010 Haiti earthquake, Hurricane Matthew, and the most recent wave of political and civil unrest.If you want to learn more about Hope for Haiti, you can check them out at hopeforhaiti.com. Thanks for checking in this month to help Haiti build their future through education! Sincerely, Macy Mitchell and Jennifer Mitchell – Owners 2020 Workout For Time, work up to the 20-20 then back down: 5-10-15-20-20-15-10-5 reps of… Overhead Plate Stationary Lunges 45/25 R/L=2 Toes to Bar Option for anyone new for the Week Free – Abmat Sit-ups instead of toes to bar Current members- scale toes to bar with knees high as possible otherwise you may do abmat situps also OVERHEAD LUNGES With plate of your choice (or no plate), extend arms overhead locked out with plate and complete lunge steps in place, with back knee always touching and then standing up with feet together to complete 1 rep....
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30
Dec

New Years EVE – W.O.D. and Endurance Tuesday 12/31/19

DAILY MINDSET “One of the sincerest forms of respect, is actually listening to what another has to say.” – Brian McGill Everyone hears things. Not everyone listens. Just hearing the words of another is to scratch the surface. It’s often here where one can turn into their own mind, formulating a response. The listening has stopped at this point. The focus is elsewhere now. What if we changed those efforts around. Where instead of thinking of what to say next, we seek to see further than the words. In full commitment to appreciating their perspective. Listen not with the intention to respond, but with the intention to understand. Strength – 15 minutes When you are ready, complete 3 sets of 7 bench press… each set is a score. Conditioning WOD – 12 minutes As many rounds + reps as possible in 12 minutes of… 9 Hang Power Cleans (135/95) 12 Push-ups 15 Deadlifts (135/95) GENERAL The hang power clean comes from just anywhere above the knee, while the power clean will come from the floor Athletes can expect to perform 3+ rounds if the right weights and variations are chosen BARBELL We’ll choose the barbell weight today based on the more challenging movement, the hang power clean This should be a weight that athletes can complete within 2 sets during the workout today The deadlifts are designed to be on the lighter side today PUSH-UPS Choose a push-up variation that athletes could complete unbroken when fresh, but within 3 sets...
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