CrossFit Republic – CrossFit
Halloween Costume W.O.D. – Saturday, October 25!
This year, we will be knocking out our Halloween costume workout on Saturday, October 25!
With the Trunk or Treat going that evening, it just makes sense to make it a day of festive fun as opposed to next Friday when some of the classes will be scarce due to families taking their kids out for trick or treating or hosting their own get togethers.
See you here!
Daily Strength W.O.D. – 10 Minutes (5 Rounds for reps)
Every 2 Minutes on the 2 Minutes Complete…
8 Strict Pull Ups
Does not need to be unbroken but it is highly encouraged to attempt unbroken across all sets. This is not an “AMRAP” as Wodify might indicate at the top. The scoring is just the amount of reps completed across the 5 rounds.
Step 1 (Beginner): 8 Seated Strict Ring Pull Ups or 8 Seated PVC Banded Lat Pull Downs
Step 2 (Scaled): 8 Banded Strict Pull Ups
Step 3 (Intermediate): 6 Strict Pull Ups
Step 5 (RX+): 10 Strict Pull Ups
Coaching Notes
Today’s focus is strict upper-body pulling strength —building control, stability, and raw pulling power.
No kipping or momentum. Full range of motion: arms straight at the bottom, chin clearly over the bar at the top.
Engage your lats first , then pull through the elbows rather than shrugging with the traps.
Keep your core tight and legs together to avoid swinging. Think “midline stability equals pulling efficiency.”
Use bands, negatives, movement modifications, or tempo work if needed—focus on strength development, not reps despite goals given above.
Control your lowering phase (eccentric) —that’s where much of the strength and muscle is built.
Why It Matters
Strict pulling strength translates to everything— better posture, shoulder health, and joint stability .
It improves your capacity for gymnastics, Olympic lifting, and everyday movement .
Building true upper-body strength balances the pressing volume most athletes accumulate and reduces injury risk .
Long term, the ability to pull your own bodyweight is one of the best markers of functional fitness and longevity .
Daily Conditioning W.O.D. – 15 Minutes (3 Rounds for time)
Every 5:00 for 3 sets of…
100 Meter Kettlebell Farmer’s Carry (70/55)
100 Double Unders
30 Russian Kettlebell Swings
Accumulate max elbow plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.
Stimulus
Score is the total accumulated time in a plank hold.
Moderate kettlebell load; swing in 1-2 sets.
Unbroken farmers carry efforts; switch hands as needed.
Double-unders in 1:30 or less.
At least 1:00 to perform plank attempt in each round; 2:00+ for advanced athletes.
Step 1 (Beginner):
100 Meter Kettlebell Farmer’s Carry (25/15)
100 Single Unders or Line Hops or Plate Hop/Shuffles
30 Russian Kettlebell Swings
Accumulate max elbow plank hold in the remaining time (May switch to hands if needed)
Step 2 (Scaled):
100 Meter Kettlebell Farmer’s Carry (35/20)
150 Single Unders or Line Hops or Plate Shuffles/Hops
30 Russian Kettlebell Swings
Accumulate max elbow plank hold in the remaining time
Step 3 (Intermediate):
100 Meter Kettlebell Farmer’s Carry (55/35)
60 – 100 Double Unders
30 Russian Kettlebell Swings
Accumulate max elbow plank hold in the remaining time
Endurance W.O.D. – 25 Minutes (Time)
5 Rounds for Time of…
100 Meter Kettlebell Farmer’s Carry (55/35)
100 Double Unders
30 Russian Kettlebell Swings
1 Minute Elbow Plank
Modify kettlebell by lowering weight
Modify double unders with the same variations for each Step from the Daily Conditioning W.O.D.
Today’s workout blends grip endurance, midline stability, and cardio control . This workout requires steady consistency and composure—fatigue will build through the forearms, shoulders, and core, so focus on controlling your breathing and staying smooth from start to finish.
The farmer’s carry and swings challenge your grip and posterior chain , while the jump rope keeps your heart rate elevated . The plank locks in midline control before starting the next round. Aim to stay moving with minimal rest between movements, pacing your early rounds so you can finish strong.
Stimulus Goals:
Time Domain: 18–25 minutes
Primary Focus: Grip and core endurance with moderate cardio output
Strategy: Steady pacing > sprinting early; keep transitions tight and breaks short
Goal: Move efficiently and maintain unbroken or near-unbroken sets on swings and rope