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1
Nov

W.O.D.Saturday 11/2/19

ATHLETE SPOTLIGHT FOR OCTOBER! Name: Kyle Snodgrass Hometown: Clinton, MO Age: 34 When did you first start training at CrossFit Republic and what brought you to CFR? We moved to Republic from Ozark in May of 2018. I had been training at CrossFit 417 for 3 years prior and started at CFR right away. Tell us about your sports & fitness background: I played everything I could growing up. Baseball, basketball, football, soccer, tennis and I wrestled. I started lifting weights around 13 and really took to it. I concentrated on power lifting and football through high school. I got several offers from smaller schools, but opted for the big city of Springfield. How did you first get exposed to CrossFit? I had been interested in CrossFit for awhile, but was hesitant to try. By the time I was 29 I was so out of shape I was desperate. What I was doing on my own wasn’t working. My wife had several friends that did CrossFit and they raved about it. I sucked it up and gave it a shot. What was your first workout and how did it go? Don’t remember exactly, but I know it had legless rope climbs. I remember being asked by another member if I was going to try the rope climbs. I told him it was my first day, but secretly thought to myself “of course I am. What’s the big deal?” I still remember jumping up and grabbing that rope and reality hitting...
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31
Oct

Friday Open 20.4

DAILY MINDSET “When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” – Confucius When obstacles arise, we often find ourselves at a crossroad. One option is that we can allow the adversity to adjust our goal, moving into a state of compromise. The other option is that we keep the destination… and adjust the sails. If our reaction under adversity is to compromise the goal and make it a bit easier, we’re now simply continuing on to “check the box”. But goals aren’t meant to be checked – they are meant to change us. And anything of that magnitude is going to mother-freaking-hard. Let’s make it part of our identity – when times get hard, we go harder. For Time (20 Minute Cap): 30 Box Jumps 15 Clean and Jerks (95/65) 30 Box Jumps 15 Clean and Jerks (135/85) 30 Box Jumps 10 Clean and Jerks (185/115) 30 Alternating Single Leg Squats 10 Clean and Jerks (225/145) 30 Alternating Single Leg Squats 5 Clean and Jerks (275/175) 30 Alternating Single Leg Squats 5 Clean and Jerks (315/205) ♀ 20-in. box ♂ 24-in. box WORKOUT INFO Scorecard & Description: Click Here Movement Standards: Click Here SINGLE LEG SQUATS The single leg squat is a challenging movement that requires a lot of mobility and strength. For athletes who have never even attempted one before or who have no goals of competing in the sport of CrossFit, we highly recommend the scaled version of this...
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30
Oct

COSTUME W.O.D. Thursday 10/31/19 – 7:30PM CLASS AND FITKIDS CANCELLED TODAY!

Our 7:30PM class and FitKids classes will be cancelled tonight in lieu of family time and any October 31st activities! COSTUME WOD! TIME TO HAVE SOME FUN! Wear your costume to CFR and let’s have some fun as a community! The workout will be suited for most, if not all costumes! Coaches take some group pics with each other before and after and post them! See you there! Watch this video below where a crossfitter dressed up as an old man and showed the youngins how to do it, at Muscle Beach! STRENGTH – 15 MINUTES Work up to a heavy 3 rep bench press Conditioning WOD – 16 minutes As many rounds + reps as possible in 16 minutes of… 21 Sumo Deadlift High Pulls 75/55 18 Pushups 15 Ring Rows or 1 Rope Climb (your choice) 12 KB Goblet Box Step ups 70/55 20″ R/L=2 *If low on KBs for step ups, use a dumbbell of similar weight *On step ups, notice the word “goblet”. This means holding the KB like a goblet (large cup) aka in the front rack position with two hands in front of you.
29
Oct

W.O.D. Wednesday 10/30/19

*If you hadn’t noticed, I have been writing workouts for intensity but also to keep Open athletes fresh and not broken down when Friday comes. If you are concerned with your Open workouts, follow the programming and trust the process! -Macy DAILY MINDSET “Attempt the impossible, in order to improve your work.” – Brian Tracey Enter certain failure (the impossible), to improve. At first, that seems a bit ridiculous. Yet, as much of an oxymoron as it seems, by making mistakes, by reaching outside our comfort zone, by truly feeling stupid… we become smarter. The paradigm shift is to get away from trying things, purely to succeed. And to instead try things, to learn. To grow a sense of curiosity and belief that everything is a chance to grow. Trying things with the intention to learn changes our definition of what a “failure” is. We begin to look at things as opportunities, versus pass/fail assessments. We recognize that our body adapts to physical stress, but it’s easy to forget that our brain functions the same way. Much like how reaching for the PR snatch feels like an impossibility at the time, we just need to try. 5 Rounds: each round is 4 minutes. As many rowing calories as possible in remaining time… 30 Shuttle Runs (cones 30 ft apart) 20/15 Calorie Bike Max Calorie Row Rest 4 Minutes Between Rounds *Lets set up rowers and/or bikes lined up against rigs for fast transitions. GENERAL Today’s workout is 1 of 3...
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29
Oct

W.O.D. and Endurance Tuesday 10/29/19

Strength – 15 minutes Build to Heavy Set of 3 Push Jerks Athletes will have 15 minutes to build to a heavy set of 3 on the push jerk Coaches- this is the best time to make significant change in their movement Focus in on the heels and hammer that home during these 15 minutes REMINDER **For the 5 weeks of the Open: ** We’ll complete “Goat Days” on Thursdays The Open Workout will be programmed on Friday On Monday there is the option to re-test the Open Workout or complete an Alternate Workout around the same time domain The Friday Open Workout along with its notes will be published on Thursday evenings Thank you for your patience with the altered publishing schedule during the Open! DAILY MINDSET “As is a tale, so is life: not how long it is, but how good it is, is what matters.” – Seneca It’s a cliche to say life is short. Yet, life is plenty long. If that is, we spend it intentionally. At first glance, this quote can be interpreted as a means to fight back procrastination. Another interpretation is action in different way. Instead of focusing on doing more, on accomplishing more… appreciate more. In a world where the norm is do more and more… it’s a step back. So that, we can take in the moments we have in front of us. So that we can focus on the quality of the most important parts of our lives, as opposed...
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27
Oct

W.O.D. Monday or REDO 20.3 if desired 10/28/19

REMINDER **For the 5 weeks of the Open: ** We’ll complete “Goat Days” on Thursdays The Open Workout will be programmed on Friday On Monday there is the option to re-test the Open Workout or complete an Alternate Workout around the same time domain The Friday Open Workout along with its notes will be published late on Thursday evenings Thank you for your patience with the altered publishing schedule during the Open! DAILY MINDSET “You’ll miss the best things if you keep your eyes shut” – Dr. Suess The simplicity in this quote, but how deep it travels, is worth reading twice. We are creatures of habit. We enjoy our routines. Morning rituals, to the way we warm up, to our regimented diets. Creating healthy habits is a massive advantage, and one that we want to leverage. But with that said, the quote reminds us to be aware of the effect habits naturally have on us. The more ingrained we become into a habit, good or not, the more challenging it is to “see” new ideas. We feel we’ve found what works for us, and often without even realizing it, we close off. It’s a theme we can take into our day: that we are forever students. There is so much to learn, to experience, to try. Even when we feel we’ve got it all figured out. Open-mind. Forever a student. 20.3 For Time: 21-15-9 Deadlifts (225/155) Handstand Push-ups Directly Into… 21 Deadlifts (315/205) 50-ft. Handstand Walk 15 Deadlifts (315/205)...
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25
Oct

W.O.D. for Gabe “Bob Chicken” Saturday 10/26/19

Down Syndrome Group of the Ozarks Awareness Workout GABE CAN… Gabe can’t do a pull up or a dead lift. But he can make you laugh like you’ve never laughed before. He oozes joy and it’s infectious. He has this sixth sense about him that draws him to those who need him the most. When he finds that person, they won’t ever be the same again; they’ll be better than they were before. He will show you a tenderness and compassion that will bring you to your knees. Gabe can’t tie his shoes and his burpees resemble something more like spit up. But he can show you how to persevere and never quit. He will teach you that even if you can’t do it the same way as someone else, you can do it your way and be just as amazing. He will show you that can’t is just another word for underestimated. Gabe can’t jump rope without getting tangled up and his jumping jacks are some bizarre crossbreed between a skip and a spasm. But he can show you what unconditional love looks like. He can teach you how to see past the outside appearance and assumptions and into the heart of a person. He can show you what true acceptance really looks like. Gabe can’t always get his mouth to make the chants and cheers of support that he wants it to. But he can teach you that communication is more than just words. It’s a chubby hand...
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23
Oct

“Goat Day” and W.O.D. Thursday 10/24/19

REMINDER: For the 5 weeks of the Open: We’ll complete “Goat Days” on Thursdays The Open Workout will be programmed on Friday On Monday there is the option to re-test the Open Workout or complete an Alternate Workout around the same time domain The Friday Open Workout along with its notes will be published on Thursday evenings Thank you for your patience with the altered publishing schedule during the Open! DAILY MINDSET “If you know you opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card. As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here. We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves. GOAT WORKOUT On the Minute x 20: Odd: Movement 1 Even: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better...
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