NEW MONTH NEW CAUSE! – W.O.D. and Endurance Tuesday 10/1/19


NEW MONTH NEW CAUSE! – W.O.D. and Endurance Tuesday 10/1/19

Hey you all! Another month of giving!
The hashtag this month is #breastcancerawareness!
This October, every 10 check-ins to CrossFit Republic (free for you) will help one woman learn her personal risk for breast and ovarian cancer.
During breast cancer awareness month, we are proud to partner with the Bright Pink to provide women the tools for detection and prevention of breast cancer.
Bright Pink is a national non-profit focused on saving women’s lives through the prevention and early detection of breast and ovarian cancer. Bright Pink’s innovative programs educate and equip women and their doctors to assess their risk for breast and ovarian cancer, reduce their risk, and detect these diseases at early, non-life-threatening stages.
If you want to learn more about Bright Pink, you can check them out at
Thanks for checking in for women’s health!


“The only difference between feedback and criticism, is how you hear it.” – Tim Grover

We are defensive creatures. It’s in our nature for self-preservation.

We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is the best thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?

Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is no downside. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle.

Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear “criticism” again.

Conditioning WOD

On the 5:00 x 4 Rounds of…
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row


  • Looking to push the pace in this interval conditioning piece
  • Athletes should choose weights and/or rep schemes that allow them complete the 3 movements in 3:00 – 3:30
  • This allows for at least 1:30 – 2:00 of rest before the next round
  • Record all round splits, as the score is the slowest of the 4 rounds
  • Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00
  • With time included for a stagger for two heats if needed, this workout will take 22 minutes to complete


  • Alternate arms on every rep for a total of 20
  • Both heads of the bell should touch the ground on every rep


  • Stagger by 2 minutes if short on rowers

The air squat is the simplest movement of all 3, but let’s make sure we’re moving well here. One way to help ensure better movement and good range of motion is to use the hands. As athletes drop down into the squat, they can send the hands up. Sending the hands up help keep the chest up, eyes up, and core engaged. As athletes stand up out of the squat, they can bring the hands back and hips forward. This helps them feel out the fully extended position required at the top of each air squat.

Movement Prep
10 Pausing Air Squats (With Hands)
10 Faster Air Squats

Similar Actions
While one is horizontal and the other is vertical, the row and dumbbell snatch are both very similar movements. Both start with a leg drive with a static torso. In the middle, the hips open while the arms stay straight. The final piece is a finish with the arms.


  • Whenever there is rest built in, we’re looking to push the pace
  • With the score being the slowest of the 4 rounds, move with urgency, but choose a speed in round 1 that you see yourself maintaining or improving upon
  • It may be helpful to declare your first round your slowest round and look to ever so slightly improve with the following three rounds


  • If you see yourself quickly breaking the dumbbell snatches later on, do that from the first round:
  • 1 Set: 20
  • 2 Sets: 10-10


  • Prioritize a fast transition into the rower
  • Having the screen on and straps set where you want them can help you get started fast on the machine

Extra Work

*”These workouts will be programmed occasionally and are for those athletes in the gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class.

Skill + Snatch
On the 1:30 x 7 Sets:
3 Toes to Bar
2 Bar Muscle-ups
1 Hang Squat Snatch
1 Squat Snatch

Sets: 65-70-72-74-76-78-80% of 1RM Snatch

*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 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 – 30 min cap

As many rounds + reps in 30 minutes of…

24 Air Squats
12/9 Cal Ski Erg
24 Alt DB Snatch R/L=2 35/20
200m Med Ball Run 30/20

*If time expires on the run, estimate distance (10m=1 rep)