FREE WEEK – W.O.D. Monday 12/30/19


FREE WEEK – W.O.D. Monday 12/30/19

To all those wanting to try CFR!

From Monday December 30 – Saturday January 4th, bring those New Year’s Resolutions to CrossFit Republic, and get a taste of what CrossFit is and our encouraging community that you have an opportunity to be a part of! No gimmicks, no commitment, we just want to give everyone access to the best fitness experience in the 417 area! 😍

Come to any of our nine daily classes, all 1 hour long, daily from 5AM through 7:30PM. You can come any or all days during this FREE WEEK! (class schedule link below)

Beyond this, your next step can be a simple transition into our Learn To Crossfit class which then starts Monday, January 6th at 6:30PM! Join others just like you and learn the fundamentals and develop a foundation for an easy move into your CrossFit journey! 💪
Don’t hesitate, conquer your New Year’s Resolutions and NEVER LOOK BACK!”

#Fitness4Everyone #Resolution #LearnToCrossfit #NeverSettle #BestOf417 #CrossFitRepublic

***COACHES – as this is the first day of the free week we are offering to anyone who wants to check out CFR, please ask for any new athletes to introduce themselves and then explain to them how we scale to your abilities and show them the alternative movements to complete for each workout!

“Never confuse movement, with action” – Ernest Hemingway

“Busy work” is our mortal enemy.

“Movement” here refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are seemingly far more urgent in the moment than they are in reality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. “What the hell did I do today?”

This is because “movement” does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive “movement”. It’s swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. Are we are we in motion, or are we in action?

Conditioning WOD – 30 min cap

*As this is the start of the free week for people to try CFR, there will be variations to the workouts so our current members can still get a challenging workout as well

For Time:
800 Meter Run
50 Power Snatches (75/55)
800 Meter Run
5 Rope Climbs
800 Meter Run
50 Lateral Barbell Burpees

*Week Free athletes – Consider cutting the run to 400m or scaling with a machine, completing 50 ball slams instead of snatch, 25 Ring rows or pullups instead of rope climbs


  • Leaving 30 minutes for this big chipper workout
  • To get the work done in under 30 minutes, athletes would need to average 5 minutes or less at each station


  • The barbell is intended to be very light today
  • This should be a load that could be cycled for 25+ reps unbroken when fresh


  • There is no need to stand to full hip extension on these reps, but we are looking for a two foot take off over the bar


  • Choose a rep scheme or variation that allows the 5 reps to be completed in under 5 minutes
  • 5 half rope climbs, 10 Rope Walks + 10 Toes to Rope, 25 Strict Pullups, Pullups, Banded Pullups or Ring Rows (challenge yourself)


  • If unable to run, complete one of the following:
  • 1000 Meter Row
  • 60/40 Calorie Bike

The Arms
The rope climb is less upper body that we think. The big pre-requisite to climbing a rope is being able to dead hang for 15-20 seconds. From there, it’s all about the lower half. We’ll practice hanging from the rope and bringing the knees up for more efficient climbs. The main goal of today is to try and keep the arms long as the legs come up.

The Arms
On the light snatches today, let’s make sure the hands are placed wide enough on the barbell. This allows for an much easier and faster turnover overhead. Place the hands wide enough so that the bar sits around the waistband when standing tall. If the hands are too narrow, we have to jump the bar further and press it higher overhead. Wider hands places the bar higher on the body for the jump and allow us to lock the elbows out quickly.


  • The opening 800 meter run is basically the buy-in for the rest of the workout
  • Run at a pace that allows you to come in and smash the 50 light power snatch reps


  • Let’s aim to be fairly aggressive on these two inside movements
  • Even if being aggressive results in getting pretty fatigued, the runs that follow give us an opportunity to just keep moving forward
  • We can use the first 100-200 meters of the 800 meter runs to get our breathing back to a good rhythm before settling into a more moderate pace
  • While the rope climbs are singles all the way, here are a some options on how to attack the power snatches:
    • 25-15-10
    • 20-10-10-10
    • 10-10-10-10-10
    • 10-10-8-8-7-7
    • 8-7-7-7-7-7-7


  • With 50 lateral barbell burpees to finish it out, we want to find a strong pace
  • However, this strong pace will likely not be sustainable for all 50 reps
  • Having two gears can be helpful here:
    • Reps 0-35: Steady Pace
    • Reps 36-50: Fast Pace