Team W.O.D. Tuesday 10/17/17


Team W.O.D. Tuesday 10/17/17

Team W.O.D. Tuesday 10/17/17

October 16, 2017


Programmed by Macy Mitchell at CrossFit Republic

Reminders – 

  • Yoga offered Tuesday 7:30PM and Thursday 10:15AM – only place in the area.  Invite a friend!  $5 drop in or $10 monthly unlimited!

  • Fit Dish Meal prepping orders due by Tuesday at midnight for delivery at CFR Thursday morning.  If you need convenience and healthy meals weekly, this is your ticket!  Click here to get started –


 Had some of the CFR crew go hit a Tough Mudder this past weekend!  There were a few more there representing that didn’t make the picture.  Great job guys and maybe we can gather a larger group next year!

Team Strength/Conditioning WOD

28 minute running clock

In teams of 2, alternating movements, complete as many rounds and reps as possible in 16 minutes of:

15 Toes to Bar
10 Hand Release Pushups
5 Deadlifts 225/155

(Partner 1 Toes 2 bar, partner 2 Pushups, partner 1 deads, partner 2 toes to bar and so on…)

Immediately into…

Find your teams’ combined TOTAL WEIGHT of a 1 rep clean and jerk in 12 minutes.

*each teammate may have their own bar but only 1 teammate may attempt their clean and jerk at a time, taking turns as needed as you build in weight quickly.  You will add your two clean and jerk scores together for a total.

Clean and Jerk Video with Olympian Chad Vaughn


Post on the whiteboard, rounds + reps achieved as a team and your combined total max clean and jerk!

CFR Endurance – 35 min 

For newbies -Endurance is offered every Tue/Thur during daily WOD!  Longer workouts, lighter weights, with added running or rowing

*Coaches please teach the entire class all the same material and then start the Endurance crew when you start the daily WOD above, with 35 minutes left in class

Climbing the ladder as high as possible complete as many rounds + reps as possible in 35 minutes of…

1 Toe to Bar
1 Hand Release Pushups
1 Deadlift  115/75

1 Clean & Jerk  115/75

1 Tire Flip

2 Toe to Bar
2 Hand Release Pushups
2 Deadlift  115/75

2 Clean & Jerk  115/75

2 Tire Flips

… and 3… and so on increasing until time expires…