Team W.O.D. Monday 6/24/19


Team W.O.D. Monday 6/24/19

Who wants in?! 🤷‍♂️🤷‍♀️

The next LEARN TO CROSSFIT cycle is about to restart for all new members! No extra cost and first class is FREE!😳

When: Monday, June 24th at 6:30pm!

Come join other new members or those interested just like yourself, and see what CrossFit Republic is all about, learn the fundamentals, build a foundation, and get your fitness journey started on the right foot!

We’d love to have you join the CFR family! 🎉

Visit or call 732-5433 for more info!

#FirstClassFREE #LearnToCrossFit #YourTimeIsNow #Fitness4Everyone #Results #CFRCommunity


“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” — George Lorimer

“Win the morning, win the day” is something we’ve all heard once or twice before.

It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.

Team Conditioning WOD – 25 minute cap

For Time (Teams of 3 | 25 Minute Cap):

200/140 Calorie Bike

Directly Into…

50 Toes to Bar
50 Box Overs 24/20
50 Thrusters 95/65
50 Toes to Bar
50 Box Overs
50 Thrusters 115/85
50 Toes to Bar
50 Box Overs
50 Thrusters 135/95


  • In this team of three workout, one athlete works at a time
  • For time or a 25 minute cap, whichever comes first
  • If you hit the cap, add 1 second for every rep not completed


  • Weight increases with each round of thrusters
  • 1st Bar: 21+ when fresh
  • 2nd Bar: 15+ when fresh
  • 3rd Bar: 9+ when fresh
  • Ok for teams to have multiples bars if using different weights


  • Choose a variation you can complete in at least sets of 5 during in the workout


  • If Unable to Bike:
    • 1 Mile Run Together
    • Equal Calorie Row
  • Mixed Team Calories:
    • 2 Guys, 1 Girl: 180 Bike or Row
    • 2 Girls, 1 Guy: 160 Bike or Row

The goal of our Toes to Bar today is to maintain tension. In the arch position, we’re looking for a straight legs and a tight body.In summary, looking to hit the following:

  • Hands Shoulder Width
  • Press Tall with Arms
  • Press Tall with Knees
  • Squeeze the Glutes
  • Feet Together
  • Head Neutral

Movement Substitutions
Reduce Reps
Toes to Space
Knees to Chest

We can think the action of the thruster and the box over to be very similar. In both movements, we’re launching a weight up with the legs and hips. We’re moving our bodyweight on the box over and the barbell weight with the thruster. Let’s set the tone by driving hard with the legs and opening the hips fast on the box jump over. It’ll carry over nicely to when we have to move a heavier weight on the thruster.

We’ll be able to better launch the bar overhead by maintaining tension in the bottom of the squat. Staying active in the bottom position keeps us engaged, uses more muscle, and makes it easier to change directions. The goal today is to stay tight in the bottom. We’ll practice that with some pausing thrusters, hanging out for 2 seconds in the bottom of each rep.


  • Fast sets, fast breaks
  • Communicate total number to next teammate in line to avoid confusion BIKE
  • Switch every 5-10 cals


  • Switch every 5-7 reps


  • Switch every 5 reps


  • 1st Bar: Switch Every 10-15 Reps
  • 2nd Bar: Switch Every 5-10 Reps
  • 3rd Bar: Switch Every 3-5 Reps