Team W.O.D. and Endurance Thursday 12/17/17


Team W.O.D. and Endurance Thursday 12/17/17

FREE Month Facebook Challenge!

Here’s a challenge for current CFR members for the month of December!

There will be 3 winners!

Each time you share a CrossFit Republic Facebook post from the CFR page, to your personal page, your name will be put into a drawing for a free month off your membership.  As Facebook only allows you to share each post once,  no one is able to share the same post over and over, giving everyone the exact same odds.  Each share you make is completely trackable so we will not miss putting your name in the drawing.

All you have to do is click the SHARE button and it’s done.

The more shares the more chances to win a free month!  This starts NOW! (ends Dec 31st)

***If we aren’t friends on Facebook, make sure you personally add me as a friend (Macy Mitchell) so I can make sure it allows me to see all the shares!

***This contest is only open to CFR members who are in the CFR Family Group on Facebook, so make sure you’re on our page!

Conditioning WOD – 35 minutes

In teams of 3, relay style with one athlete working at a time through a whole round then tagging, complete as many rounds as possible in 30 minutes of…

15/12 Calorie Row (male/female)

12 Unbroken Heavy Wall Balls 30/20

9 Unbroken Heavy Deadlifts 245/165

*If an athlete on the team does not go unbroken at anytime on either wall balls or deadlifts, the whole team immediately completes 5 burpees on the spot, before resuming the workout (going unbroken tests your mental fortitude and will help you in the long run to build your fitness)

*Scaling – athlete may scale by not going unbroken, nonetheless, each athlete must consider still moving very quickly, given the rest you’ll have after each work period

*If odd number of athletes, teams of 2 complete the workout the exact same except take a mandatory 1 min break after both athletes have gone each round, to imitate a third athlete.

At the 30:00 – 35:00, as a team, One at a time, complete max reps double unders, splitting reps however desired, each athlete going as often as needed.

*Scaling – use max bar hops, line jumps, or 2:1 singles jump ropes

Post 2 scores… rounds + reps achieved as a team, and TOTAL double unders as a team!


*For newbies – the endurance class 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.

For time…

24 – 21 – 18 – 15 – 12 – 9 – 6 – 3 reps/cals of…

Air Bike

Wall Balls 14/10

Deadlift 185/125

Bar hops (plates must be on bar)