CrossFit Republic – CrossFit

CFR Trunker Treat Update

First off, thank you for all the trunker sign ups thus far as well as everyone that shared our post to their friends and followers!

Updates:

We will have a “Favorite Trunk” contest at the event that the trick or treaters will get to vote on at the event. The voting station will be at our vehicle! (No mail ins. You must be in person).

At the RX Performance Fuel food station, Coach Ruthanne will have a pay to enter “raffle” for anyone that wants to pie a coach in the face. Details to follow! All food and raffle money will be donated to the Special Olympics athletes.

Burger and Chips: $8

Hot Dog and Chips: $6

Once again, here is the form if you’d like to be a trunker:

CrossFit Republic First Annual Trunk Or Treat

Daily Strength W.O.D. – 15 Minutes (Weight)

Build to a heavy complex of…

1 Deadlift + 1 Hang Power Clean + Shoulder-to-Overhead

Athletes, utilize this “DT” style complex as a primer for the AMRAP. This is a great opportunity to work on three common CrossFit lifts and push the load.

Deadlift

The rep begins with the barbell on the ground.

The rep is completed when the athlete’s hips and knees are fully extended, with the barbell in hand and shoulders behind the barbell.

Hang Power Clean

The rep begins with the athlete standing tall, hips and knees clearly locked out and extended.

“Hang position” is defined as the barbell anywhere at or below the hips and off the ground, with the elbows clearly locked out and extended.

The rep is completed when the hips and knees are clearly locked out and extended with the bar racked on the shoulders and the elbows clearly in front of the bar.

Shoulder to Overhead

The rep begins with the barbell racked on the shoulders with the elbows clearly in front of the bar, the athlete standing with hips and knees extended.

The rep is completed when the barbell is locked out overhead, with the hips, knees, and arms fully extended and the bar directly over or slightly behind the middle of the body.

Athletes may choose to do a shoulder press, push press, push jerk, or split jerk.

Daily Conditioning W.O.D. – 9 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 9 Minutes of…

1 Deadlift

1 Hang Power Clean

1 Shoulder-to-Overhead (Push Jerk, Push Press, Split Jerk)

45 Double Unders

Increase the barbell by 1 rep each round

1/1/1, 45, 2/2/2, 45, 3/3/3/3, 45, etc…

Step 1 (Beginner): 75/55 and 60 Single Unders or Line Hops

Step 2 (Scaled): 95/65 and 60 Single Unders or Line Hops

Step 3 (Intermediate): 115/85 and 30 Double Unders

Step 4 (RX): 135/95

Athletes that struggle with the up and down of the line hops or single unders may also use lateral plate shuffles or alternating foot plate shuffles to continue building coordination and aerobic capacity. 60 reps here as well.

Stimulus

9-minute ascending ladder that blends barbell cycling and jump rope skill under fatigue.

Barbell should feel light to moderate —something you can move well and keep unbroken through at least the first 4–5 rounds.

The goal is to build pace gradually and stay smooth through transitions.

Each movement flows into the next—use the deadlift to set your grip, the clean to position the bar, and the shoulder-to-overhead to finish with control.

The double unders or single unders provide a cardio flush between barbell sets, forcing composure while your heart rate climbs.

This workout trains efficiency, coordination, and barbell conditioning —not max load.

Focus on steady breathing, consistent rhythm, and unbroken jump rope sets.

Expect to complete 6–8 rounds for most athletes, depending on skill level and barbell weight.

Advanced Athletes: 9 – 12 Rounds

Workout Flow

At the start of the clock, you will have 9 minutes to accumulate as many reps as possible.

Round 1: 1 deadlift, 1 hang power clean, 1 shoulder to overhead, prescribed jump ropes.

Round 2: 2 deadlifts, 2 hang power cleans, 2 shoulder to overheads, prescribed jump ropes.

Round 3: 3 deadlifts, 3 hang power cleans, 3 shoulder to overheads, prescribed jump ropes or alternative.

Continue with this rhythm for 9 minutes, increasing the barbell by 1 rep each round.

Keep the prescribed jump ropes or alternative the same each round.

The score is the total reps completed within the 9-minute cap.

Deadlift

The rep begins with the barbell on the ground.

The rep is completed when the athlete’s hips and knees are fully extended, with the barbell in hand and shoulders behind the barbell.

Hang Power Clean

The rep begins with the athlete standing tall, hips and knees clearly locked out and extended.

“Hang position” is defined as the barbell anywhere at or below the hips and off the ground, with the elbows clearly locked out and extended.

The rep is completed when the hips and knees are clearly locked out and extended with the bar racked on the shoulders and the elbows clearly in front of the bar.

Shoulder to Overhead

The rep begins with the barbell racked on the shoulders with the elbows clearly in front of the bar, the athlete standing with hips and knees extended.

The rep is completed when the barbell is locked out overhead, with the hips, knees, and arms fully extended and the bar directly over or slightly behind the middle of the body.

Athletes may choose to do a shoulder press, push press, push jerk, or split jerk.

Endurance W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

As Many Rounds and Reps as Possible in 25 Minutes of…

15 Deadlifts

12 Hang Power Cleans

9 Shoulder-to-Overhead

30/24 Calorie Echo Bike or 400 Meter Run

Step 1 (Beginner): 45/35

Step 2 (Scaled): 75/55

Step 3: (Intermediate): Same as RX

Step 4 (RX): 95/65

Athletes may only use ONE barbell which means there weight will be limited by their weakest lift of the three.