FREE W.O.D. 8/9/10 Saturday 12/26/20


FREE W.O.D. 8/9/10 Saturday 12/26/20

The trial GRIT Bootcamp was a HUGE success! As we enter the New Year, we’ll start our first 6-week cycle! January 4th at 10am with childcare available, sign up now! It’s only $100 for CFR members and $175 for non-members. If non-members joined CFR, they could essentially have a CFR membership AND bootcamp membership for the same price of a non-member!
This bootcamp will include (if chosen) a substantially discounted rate for nutrition coaching, contact for details!

Sign up here!

GRIT #Bootcamp #NewYear #Motivation #Resolution #CrossFitRepublic

“Give more. Give what you didn’t get. Love more. Drop the old story.”

We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes  like trophies. It’s not uncommon to use past events as a chip on your shoulder. “They didn’t believe in me”. All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.

When we “fight against” something, such as something in the past, we will only go so far. When we “fight for” something, it’s different. It’s purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.

Do you hold onto something from the past? Can we reframe the mental dialogue?

Conditioning WOD – 25 min cap

4 Rounds For Time:
30/24 Calore Row OR 21/15 Cal Bike or Ski
30 Wallballs (20/14)
30 Ball Slams 30/20

WORKOUT BRIEF [0:00 – 5:00]

  • We’re looking for a steady pace in this medium-long range triplet
  • We expect this workout to take between 16-24 minutes to complete


  • Choose a weight that you can cycle for 50+ unbroken reps when fresh 
  • Men throw to 10 feet
  • Women throw to 9 feet

GENERAL WARM-UP [5:00-12:00]
40 Seconds Each
Easy Machine
Active Samson Video
Air Squats to Medicine Ball Video

Moderate Machine
Active Spidermans Video
Medicine Ball Slams Video

Faster Machine
Push-up to Down Dog Video
Leg Lifts Over Medicine Ball [Video]()

MOBILITY [12:00-15:00]
Up Dog: 45 Seconds

Ankle Stretch with Medicine Ball: 30 Seconds Each Side

Squat Hold with Medicine Ball: 45 Seconds


The Finish

  • On the finish of each throw, we’re looking for two things:
    • Full extension of the legs before we press
    • Full extension of the arms when it’s time to press
  • The shoulders are usually be the first body part to fatigue in the wallball
  • Getting a big jump with the legs takes some strain off the shoulders
  • When it is time to press, make sure to fully straighten the arms to get the most out of them at the right time

Movement Prep

  • 5 Front Squats
  • 5 Push Press
  • 5 Thrusters
  • 5 Wallballs

STRATEGY + WOD [30:00-60:00]

  • See if there is 1 movement today between the machine and wallballs that you can put a little more effort towards
  • Every once in a while, it’s good to “reset” your baseline on certain movements
  • We do that by working through bigger sets or pushing for a higher intensity
  • Getting the machine to a higher calorie per hour count or working through larger sets of wallballs can positively impact your score today, as well as future workout that include these movements
  • These two stations also have the biggest bang for your buck in terms of effort, with ball slams having the least
  • If you push the machine, chip away at the wallballs and move through smooth ball slams
  • If you want to push for big sets of wallballs, use the sit-ups that follow as an incentive to hold on, then row at a pace that supports another big set
  • Consider the following options for 30 wallballs:
  • 1 Sets: 30
  • 2 Sets: 20-10 or 15-15
  • 3 Sets: 10-10-10 or 12-10-8
  • 4 Sets: 8-8-7-7
  • 5 Sets: 6’s


  • 50 Jumping Air Squats Video
  • 30 Single Dumbbell Goblet Squats Video
  • 30 Medicine Ball Squat Cleans Video