CrossFit Republic – CrossFit

People Helping People Food Drive — Thank You, So Far CFR!

CFR — thank you. We’ve already seen a steady stream of donations coming into the bin up front, and it says everything about who this community is. Let’s keep it going.

We’re running the People Helping People food drive through December 8 , and our focus this year is tuna — canned or bagged. Every single donation helps, and with 300+ members in this community, every can adds up fast. Every can is a full belly and one more meal for a human-being who needs it. That’s real impact.

Thank you for stepping up, as always. Let’s finish strong and overflow that bin.

Daily Strength and Conditioning Team W.O.D. – 15 Minutes – Part 1 (AMRAP – Rounds and Reps)

Teams of 2…

(0:00 – 15:00)

As Many Rounds and Reps as Possible in 15 Minutes of…

10 Burpees Over the Sand Bag

100′ Sandbag Carry (150/100) (Cones 25′ Apart)

10 Wall Ball Shots (30/20)

Partners switch after a full movement is complete. For example, Partner 1 does 10 Burpees Over the Sandbag, then Partner 2 does the Sandbag Carry, then Partner 1 does the wall ball shots.

STIMULUS

Fast, gritty, repeatable intervals with shared work.

This is a 15-minute mixed-modal grind where partners trade full movements and keep the pace high without redlining. Each station taxes a different system:

Burpees Over Sandbag → heart rate spike + lateral agility

Sandbag Carry → raw trunk strength + breathing under load

Wall Balls → legs + coordination + accuracy

Because partners only work one full movement at a time, the intent is to move fast while fresh , then recover lightly while your partner works.

Overall goals:

Sustain a strong aerobic output without blowing up early.

Manage transitions intentionally — the handoff is where teams lose time.

Keep sandbag and wall ball movement quality high even under fatigue.

Aim for 8 – 12+ rounds depending on team capacity.

COACHING NOTES

Burpees Over Sandbag

Keep the sandbag close to minimize wasted steps.

Stay low on the jump; don’t vertical leap.

Goal pace: steady, unbroken 10 in ~30–45 sec .

Sandbag Carry

Lock the bag high and tight — bear hug or shelf on the chest.

Long torso = happy low back. Do not let athletes lean back or arch.

Quick but controlled turnarounds at each 25′ cone.

Partners should be ready to take over immediately upon drop.

Wall Balls

Smooth reps, no hero set.

Cue: “Legs first, then toss. Catch soft.”

Accuracy matters — missing the target is wasted work.

Consider breaking into 2 quick sets if breathing falls apart.

TEAM STRATEGY

Communicate in transitions.

Partner not working should be standing in position , not regrouping.

INTENSITY TARGET

Zone 3–low Zone 4 : uncomfortable but sustainable.

If round 1 looks like a sprint, you went too fast.

The last 3–4 minutes should feel like you’re trying to hold on to your pace.

Step 1:

Wall Ball: 10/6 and Thrusters if unable to throw efficiently

Carry: 45lb Plate (Bear Hug)/25lb Plate (Bear Hug)

*May go heavier if athlete chooses on carry

Step 2:

Wall Ball: 14/10

Carry: M: 70lbs Sandbag/F: 35lb Plate

Step 3:

Wall Ball: 20/14

Carry: 100/70

Daily Strength and Conditioning Team W.O.D. – 5 Minutes – Part 2 (Calories)

Directly Into…

15:00 – 20:00 Minutes…

Accumulate Calories on the Bike

***One Partner must perform a 25′ walking lunge with their sandbag, medicine ball or plate in order to switch out for the bike.