FREE W.O.D. Saturday 8/9/10am 12/5/20


FREE W.O.D. Saturday 8/9/10am 12/5/20

FREE Saturday is EVERY Saturday! 🎉

No matter who you are, whether you have a friend at CrossFit Republic or not, you’re invited to come try a FREE class on us!

8am, 9am, or 10am classes with childcare available at 9am, come enjoy a simple but challenging workout and get a taste of the positive environment we have at CFR!

PS. If you like it, our new “Learn to CrossFit” cycle starts this coming Monday the 7th at 6:30PM! Perfect opportunity to start your fitness journey!

For more info visit

#Fitness4Everyone #FREE #BringAFriend #NoRegrets

“Stay committed to your decisions, but stay flexible to your approach.” -Tony Robbins

Is it a change of plan, or a change of vision?

We’re a committed, hungry group. We don’t shy away from discipline… we actually embrace it. And that dedication often shows itself when we set goals. We hard-charge them.

Yet along the way, we will have detours. Sometimes they will be by choice – and sometimes by chance. Regardless, we need the step back to assess what we are feeling. We can beat ourselves up for losing the “original plan”, or we can embrace the new path ahead, well knowing the detour signs are ultimately leading us to where we seek.

Committed to the destination, while flexible on the route.

Conditioning WOD – 30 min cap

4 Rounds For Time:
40/30 Calorie Bike/Ski or 50/35 Cal Row
30 Wallballs (20/14)
20 Toes to Bar
10 Single Arm Devil Press (50/35)

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s 4-rounder balances out weightlifting, gymnastics, and cardio
  • We’ll chip away at these four challenging movements in this grind of a workout
  • This piece will be on the longer side, likely taking between 25-30 minutes to complete
  • We’ll cap this workout at 30 minutes


  • Choose a weight you can complete in less than 2 minutes
  • Men throw to 10 feet
  • Women throw to 9 feet


  • If you have 15+ toes to bar, let’s complete this station as written
  • If you’re not quite there yet, consider reducing the reps or choosing another variation


  • The Single Arm Devil’s Press is a combination of a dumbbell burpee and a single arm dumbbell snatch
  • Choose a weight that allows you to clear this station in about a minute
  • Change arms however you see fit (every rep or every five reps)
  • Click Here to see a demo video of this movement

GENERAL WARM-UP [5:00-12:00]
1 Minute Each
Machine (Easy)
Air Squats to Medicine Ball
Shoulder Taps
Inchworm to Push-up

30 Seconds Each
Machine (Faster)
Squats with Medicine Ball
Straight Leg Sit-ups
Arch Hold

MOBILITY [12:00-15:00]
Dumbbell Assisted Straddle Stretch: 1 Minute

Child’s Pose on Ball: 1 Minute

The Toes

  • With Toes to Bar in the workout, we can use the toes as a landmark for better movement
  • When jumping out of the burpee portion of the devil’s press, look to jump the toes near the front head of the dumbbell
  • This is the head closest to you body
  • Doing this puts the weight slightly in front of your center of mass, which allows you to get some momentum into the swing overhead
  • If you jump the feet up too far, it makes more a more challenging swing
  • Check out the Daily Video for a visual of this teaching point Movement Prep
    With Workout Weight
  • 4 Burpees
  • 4 Single Arm Hang Power Snatches (Each Side)
  • 4 Devil’s Press (2 Each Side)

The Toes

  • Use your toes as a landmark to mark your distance away from the wall
  • Finding the optimal distance is important to smooth sets on the ball
  • Too far away from the wall and the weight will tend to pull us into the toes
  • Too close to the wall and it will force and awkwardly upright squat that throws us off balance
  • A good place to start is about an arms distance away from the target
  • Adjust as needed based on your height/mobility
  • When you get to the ideal spot, note where the feet are so you can come back to this position

Movement Prep

  • Find Optimal Distance
  • 5 Front Squats
  • 5 Thrusters
  • 5 Wallballs

The Toes

  • Look to be aggressive with the toes getting to the bar and away from the bar today
  • Three things we can think of regarding the toes are:
    • Snap the feet towards the bar to close the gap quickly
    • Pull the feel down aggressively after each rep to maintain a solid rhythm
    • Finish with the toes behind the bar in the arch swing

Movement Prep

  • 10 Scap Pull-ups Video
  • 10 Kip Swings
  • 7 Knees to Chest
  • 5 Knees to Elbows
  • 3 Toes to Bar

PRACTICE ROUND [22:00-27:00]
1 Round
With Workout Weights:
8 Calorie Machine
6 Wallballs (20/14)
4 Toes to Bar
2 Single Arm Devil Press

STRATEGY + WOD [27:00-60:00]

  • This workout starts by finding a sustainable break-up plan for the middle movements: the wallballs and toes to bar
  • Pick an option from the lists below that you are confident in holding for all 4 rounds
  • Going with quicker sets and quicker breaks can be consistent and help you hold a strong pace through the machine and devil’s press
  • If you know you only have to complete quick sets of 5 with the ball, you’re more likely to go faster on the machine
  • If you’re breaking the toes to bar into quick sets of 4 or 5, you’re going to have more to give on the dumbbell
  • Creating this tempo within these movements can help you keep moving forward with a higher average intensity
  • Consider the following options for the middle movements:


  • 1 Set: 30
  • 2 Sets: 15-15
  • 3 Sets: 15-10-5 or 10-10-10
  • 4 Sets: 8-8-7-7
  • 5 Sets: 6’s
  • 6 Sets: 5’s


  • 1 Set: 20
  • 2 Sets: 10-10
  • 3 Sets: 8-7-5
  • 4 Sets: 5-5-5-5
  • 5 Sets: 4-4-4-4-4


  • Medicine Ball Squat Cleans
  • Air Squats
  • Single Dumbbell Goblet Squats


  • Reduce Reps
  • Knees to Elbow/Chest/Waist
  • Toe Raises Video
  • GHD Sit-ups
  • AbMat Sit-ups


  • Single Arm Dumbbell Snatches