WOD

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27
Jun

W.O.D. Monday 6/28/21

DAILY MINDSET**“Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do.” – Jocko Willink** As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in. Yet there is a difference between acknowledging the voices, and listening to them. It is a choice to be lazy.It is a choice to be frustrated.It is a choice to be negative. When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do. Conditioning WOD – 18 minutes As many rounds + reps as possible in 18 minutes of…6 Bar Muscle-ups9 Push Presses (135/95)15 Deadlifts (135/95)21 Wallballs (20/14) WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION* Combining gymnastics and weightlifting in this longer AMRAP workout* With each station, we’ll alternate between pulling and pressing movements* Choose weights and variations that allow you to complete 4+ rounds today* This works out to a round at least every 4:30 BAR MUSCLE-UPS* If you have over 9 unbroken bar muscle-ups when fresh, let’s complete this station as written* If you’re not quite there, consider reducing the reps or choose a substitution from the list further down the page BARBELL MOVEMENTS* Pick your barbell weight based off the push press, as it is the more...
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25
Jun

FREE W.O.D. Saturday 8/9/10am 6/26/21

DAILY MINDSET**“It’s not how much we give, but how much love we put into giving.” – Mother Theresa** Imagine we’re moving. And we have two friends, who both extend an offer to help. The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning. Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help? We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… “Because they would have done it for me.” Money has relative value. But time is an absolute.If we want to make a “perishable donation”, give money.If we want to make an everlasting impact, give time. ——————– Conditioning WOD -30 min cap For Time:15 Power Clean and Jerks (155/105)400 Meter Med Ball Run 30/2050 Ball Slams 30/2050/35 Calorie Ski/Row OR 35/25 Cal Bike50 Ball Slams 30/20400 Meter Med Ball Run 30/2015 Power Clean and Jerks (155/105) * Score = The time is takes to complete the workout *You may use your slam ball as your med ball to run if desired GENERAL WARM-UP [4:00-9:00]**Get Hot**200m Light JogActive Samson Stretch [Video](youtu.be/V3-tEdWuTbc)Knuckle Draggers [Video](youtu.be/fCbgYvE8NYs)100m Faster RunAlternating Quad...
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24
Jun

W.O.D. Friday 6/25/21

On a 25:00 running clock… 0:00 – 15:00 – 15 minute time cap before moving into the next portion. *Splitting reps however desired, unless labeled synchro, then must complete rep for rep together*You may combine the scaled and RX options however you see fit, just place your variation in the notes! For time… 10 Deadlifts 275/18510 Pistols (one-legged squats)5 Synchronized Toes to Bar5 Bar Muscle Ups20 Deadlifts20 Pistols10 Synchro Toes to bar10 Bar Muscle Ups30 Deadlifts30 Pistols15 Synchro Toes to Bar15 Bar Muscle Ups Scaled Option 1 10 Deadlift 185/12510 KB Goblet Lunges 55/3510 Toes to Bar20 Deadlift 185/12520 KB Goblet Lunges 55/3520 Toes to Bar30 Deadlift 185/12530 KB Goblet Lunges 55/3530 Toes to Bar Scaled Option 2 10 Deadlift 135/9510 KB Goblet Lunges 35/2510 Synchro Knee Raises20 Deadlift 135/9520 KB Goblet Lunges 35/2520 Synchro Knee Raises30 Deadlift 135/9530 KB Goblet Lunges 35/2530 Synchro Knee Raises into… 15:00 – 25:00 – Combined 3 rep deadlift total. **You may not hit what you normally do in a 3 rep due to the fatigue of the workout, but that’s alright. Lift with proper technique and cap off your training session with some strength work.*One partner lifting at a time.*Build in weight to find a 3 rep deadlift for the day (add the two successful lifts together for one score) Extra Work 1 Core – 2 rounds30 sec L-Hang30 sec Mountain Climbers30 sec Super Man30 sec Hollow Arch30 sec Situps30 sec Bicycles30 sec Plank Extra Work 2 20 minutes Work up to a...
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23
Jun

W.O.D. and Endurance Thursday 6/24/21

Proudly announcing our NEW Nutrition coaches… Leslie Franklin AND Jennifer Jackson! Both ladies with incredibly INSPIRING backgrounds and irrefutable EXPERIENCE in the game of nutrition. Please read their biographies and personal journeys here, then hire them as your coach, and take your quality of life to another level! (spots limited) Contact info at this link! https://crossfitrepublic.com/nutrition-crossfit-republic-crossfit-springfield-mo/ DAILY MINDSET“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin The musician doesn’t learn by listening. The musician learns, by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application. In the “Cone of Learning” (Edgar Dale), we learn:10% of what we read.20% of what we hear.30% of what we see.50% of what we hear and see.70% of what we say and write.90% of what we actually participate in. Information without application, is knowledge. Information with application, is wisdom. *Daily workout and Endurance will be the same today! For Time:21-15-9:Machine Calories*200m Run after each round of calories. 200m Single KB Farmers Carry 70/55 21-15-9:Machine Calories*200m Run after each. 200m Single KB Farmers Carry 70/55 21-15-9:Machine Calories*200m Run after each. Score = Time it takes to complete the workout Ladies machine calorie conversion = 15/12/9 Time Cap = 30:00
22
Jun

W.O.D. Wednesday 6/23/21

DAILY MINDSET“No one was ever wise by chance” – Seneca Let’s pretend we have two individuals out hiking in the woods. The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him. One took the effort to learn from it, one did not. Wisdom isn’t by chance. It is by choice. Strength – 15 minutes Within the 15 minutes, complete 2 scored sets of 7 reps of bench press, and record each attempt. This total will be added together automatically for a combined total for your score. Conditioning WOD – 14 minutes As many reps as possible in 14 minutes of…20 Double Kettlebell Front Rack Lunge (55s/35s) R/L=110 Burpees20 Ring Rows Score = The number of rounds & reps accumulated in 14:00 *If low on KBs, use dumbbells of similar weight 50s/35s and note in Sugar WOD. But DBs must remain in front rack.*Ring Rows – To RX this movement, to start, the athlete needs to lower the rings so the body is as close to parallel as possible to the ground. The arms must be straight at full extension, then the rings must touch the chest at the top = 1 rep...
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21
Jun

W.O.D. and Endurance Tuesday 6/22/21

***Today endurance and the daily workout will be the same DAILY MINDSET“Your actions speak so loudly that I can’t hear what you’re saying.” It’s not about what we talk about, but what we tolerate. When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them. Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do. Conditioning WOD – 24 minutes On the 4:00 x 6 Rounds:12 Pull-ups21 Kettlebell Swings (70/55)400 Meter Run *Score = Enter times for all rounds. The score is the slowest round. WORKOUT BRIEF [0:00-4:00]STIMULUS24:00 Workout.6 rounds of 4:00 intervals.Score will be the slowest round.One round should take ~3:30-4:00.This will leave ~1:00 of rest before starting the next interval.Important: a 3:30 round should not be an all out effort. If it is, the work will not be completed with the 4:00 period and we will miss the intention of the workoutIt will be important to scale to consistently achieve :30 of rest in between rounds.Adjust the reps and distance on the run to achieve a 3:30 (or under) round across all 6 rounds. PULL-UP12 Pull-Ups should take less than :30 and in one set, maybe two, sets.Modifiy the repetitions to achieve this. Movement...
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17
Jun

W.O.D. Friday 6/18/21

***Quick announcement! We will currently be cancelling our 7:30pm class on Friday nights only. This is based on low attendance. We will reevaluate at a later date whether to place it back on the schedule. Thank you! DAILY MINDSET**“Seek not good from without; seek it within yourselves, or you will never find it.” – Epictetus**When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the “blame game”, where we’re using external events as excuses. A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options. When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path. Responsibility is a weapon. And it only comes from within. 2 part workout – 30 minute running clock… 2 rounds for time:50 Wall Balls 20/14400m Burden Run (30/20 Slam Ball)50 Alternating Dumbbell Power Snatches (50/35) *Score = Time it takes to complete the workout With any remainder of the 30...
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16
Jun

W.O.D. Thursday 6/17/21

*Members!  Aim to park in the main parking areas to far left or right, or even the grass if needed and avoid in front of the building as we will be doing sled pushes. Do not pull the front if possible to avoid. If you do choose to park in one of these front places, then please know it may be hard or impossible to get out of this parking spot while sled pushes are going on in the next class. *No endurance today!  Try your hand at these sled pushes!  Go hard and enjoy the benefits! Speed – 15 minutes *One Score – slowest sled time of the 2 attempts (so this means push fast as you can every time 😉 Complete 2 separate attempts of 100m Sled Pushes for time, resting as needed between attempts. 15 minute cap is to allow time for the whole class to get their 2 attempts in.  Sounds funny but by experience, classes at night may be slower than the morning. We’ve learned that the asphalt heats up and the sleds slow down! RX – Load 180lbs added on mens, 140lbs on womens (use some of the weights in the shed as needed) *Coaches – keep your phone or a stop watch with you.  Yell “3,2,1, go!” and holler out times as athletes are crossing the finish line either way for them to post on the whiteboard. When coming out of the building, facing toward the road, this will be completed in front of...
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