NEW CAUSE! W.O.D. and Endurance Tuesday 12/1/20


NEW CAUSE! W.O.D. and Endurance Tuesday 12/1/20


This December, for the holiday season, we are happy to partner with Books for Africa to provide age-appropriate books to kids in Uganda. Every 5 check-ins or reviews on Facebook to CrossFit Republic this month will provide the gift of a book to a child. You check-in, then we make the donation!

You can add #givebooks when you check in to promote the cause!

Books For Africa believes that education is the great equalizer in the world, and books are at the foundation of a strong educational system. Access to an education is one of the only opportunities young people have to end the cycle of poverty and attain a better quality of life than previous generations. By giving the gift of reading to a child, you are not only opening up a world of opportunity, but you are also giving them a lifetime of joy.

For more information about this month’s charity, check out for checking in this holiday season!

Blessings! Macy & Jennifer Mitchell

Olympic Lifting – 18 Minutes

Every 3 minutes for 16 minutes complete the complex unbroken of (6 sets)…
High Hang Squat Clean (pockets) + Low Hang Squat Clean (at knee) + Squat Clean (from ground) + Jerk

*Aim to use the split jerk for this complex, as you’ll be fatigued and need to utilize the most efficient way to get under the bar
*RX will be squat cleaning each rep. To modify, power clean then complete a front squat.
*Build in weight as you go posting your best score!

“What you resist, persists”.

What would you think about if I told you to not think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what not to do. We need to flip the script, and focus on what to do.

Turn “don’t slow down” into “I can hold this pace”.
Turn “don’t mess this up” into “focus on a clean jumpshot”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely.

Conditioning WOD – 9 minutes

As many rounds + reps as possible in 9 minutes of…
9/6 Calorie Ski/Bike – 12/9 Cal Row
9 Power Cleans (135/95)
9 Box Overs (30″/24″)

WORKOUT BRIEF [0:00 – 5:00]

  • This shorter AMRAP workout includes three challenging, yet manageable stations
  • The repetitive “jumping” action on the cleans and box overs will be made more difficult by the leg fatigue from the machines
  • The loading and shorter rep number on each station will allow for steady forward progress
  • The estimated scoring range over the 9 minutes is between 3-5 rounds


  • Choose a weight that you could complete for 12+ reps unbroken when fresh
  • Within the workout, we’re looking for small sets or quick singles
  • This should be a weight where a steady single is always there


  • Look to choose a slightly higher box than usual
  • Jump up to the box for “RX”
  • There is no need to stand to full extension on top of the box
  • We recommend stepping down or jumping down instead of rebounding

GENERAL WARM-UP [5:00-12:00]
2 Rounds
1 Minute Machine
30 Seconds Single Leg Glute Bridges (Each Leg) Video
30 Seconds Squat to Stands Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [12:00-18:00]
Forearms Stretch: 30 Seconds

Front Rack Stretch: 45 Seconds

Pigeon Pose on Box: 1 Minute (Each Side)

Calf Stretch on Post: 30 Seconds (Each Side)

Hip Extension

  • The big theme on the final two movements of each round is aggressive hip extension
  • We can think “get tall before you get small”
  • The high box jump over is a great place to prime the body for this under no external load
  • We’re also going to need a big extension to successfully navigate the higher box
  • Look to open the hips all the way before bringing the knees up to the chest
  • We’ll practice some high jumps in place before moving to the box
  • Check out the Daily Video for more on this teaching point

Movement Prep

  • 20 Seconds Bunny Hops in Place
  • 10 High Jump in Place (Soft Landing)
  • 5 Tuck Jumps in Place (Knees to Chest)
  • 3 Box Overs (Lower Height)
  • 3 Box Overs (Workout Height)

Hip Extension

  • We can also work hip extension in the power clean by working a few drills
  • We’ll practice some muscle cleans from three positions before getting to regular cleans
  • This trains athletes to open the hips hard and shoot the elbows fast
  • Check out the Daily Video for more on this teaching point

Movement Prep

  • 5 High Hang Muscle Cleans (Pockets)
  • 5 Hang Muscle Cleans
  • 5 Muscle Cleans
  • 5 Hang Power Cleans
  • 5 Power Cleans
  • Build to Workout Weight

PRACTICE ROUNDS [25:00-35:00]
1 Round
With Lighter Weight:
7 Calorie Machine
5 Power Cleans
3 Box Overs

1 Round
With Workout Weight:
7 Calorie Machine
5 Power Cleans
3 Box Overs

STRATEGY + WOD [35:00-60:00]

  • With 9 minutes of work, this workout comes down to finding one hard pace to hold across the board
  • For Example:
  • Find a overall work speed and break-up plan for the power cleans that you are confident in holding for the full duration
  • Fast singles are likely the most consistent power clean option, but big touch n go sets will work as you can aim to recover on the box if possible
  • Hold back a little on the first round and take a look at the clock after finishing your 9th box over


  • Double Dumbbell Power Cleans


  • Double Dumbbell Push Press
  • Double Dumbbell Hang Power Cleans

Extra Work (before or after class)

Gymnastic Conditioning
For Time:
Kettlebell Swings (70/55)

After Each Round:
50′ Handstand Walk

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing, skiing, or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR Endurance WOD – 35 min cap

3 Rounds for time of…

10 High Hang Squat Cleans (pocket) 95/65
20/15 Calorie Ski/Bike – 30/20 Cal Row
10 Low Hang Squat Cleans (knee) 95/65
20 Box Overs 24/20
10 Squat Cleans (from ground) 95/65
20/15 Calorie Ski/Bike – 30/20 Calorie Row