W.O.D. and Endurance Thursday 10/25/18


W.O.D. and Endurance Thursday 10/25/18

Do you know anyone interested in trying CrossFit Republic?! ????

NEW “LEARN TO CROSSFIT” CYCLE starting Monday the 29th at 6:30PM!

Let them know that although a BIG GYM, it will bring you the tightest, most friendly and encouraging community you can find. So they can look no further and join us this coming Monday to start your fitness journey! (childcare available)

Have them call 732-5433 and/or visit our website at www.crossfitrepublic.com for more info!

#LearnToCrossFit #Fitness4Everyone #BestOf417

Gymnastics/Strength Work – 10 min cap

For time…
30 Strict Handstand Push-ups *Scaling below
Rest exactly 2:00
30 Strict Handstand Push-ups

*If you do not finish all of the repetitions under the time cap, add one second per rep not completed onto the time cap as your score for the day.  Ex – 10:13 (13 reps not completed)

*Scale strict HS Pushups 1:1 with kipping, stacked abmats, 2 min inverted hold (for each set of 30 HSPUs), OR 1:1 Strict Shoulder press 95/65

Conditioning WOD – 20 minutes

*Athletes – intensity is the name of the game here.  You score is the power cleans and only the power cleans.  You have to work hard to get there… transitions from one movement to the next is key.   Also notice how the movement reps decrease, while the weight increases.

*Athletes – based on your ability level, you must scale appropriately.  This may look like using a smaller box, or maybe bar hops or line jumps instead.  It also may mean taking a few reps off, like for example, 4 reps/cals off each movement to have a glimpse of those power cleans.  Challenge yourself regardless.  You can do it.

*Coaches – look at running heats of 10 athletes.  Start a second heat at the 4 minute mark, and so on releasing every 4 minutes up to 4 heats, based on how large the class is, so there are enough bikes and rowers throughout the workout individuals.  This workout can suit 40 athletes if needed.

As many reps as possible in 4 minutes of…
24 Box Overs 24/20
21/16 Calorie Bike
Score – Max Power Cleans in remaining time 135/95

rest 4 minutes

As many reps as possible in 4 minutes of…
21 Box Overs 24/20
18/14 Calorie Row
Score – Max Power Cleans in remaining time 185/135

rest 4 minutes

As many reps as possible in 4 minutes of…
18 Box Overs 24/20
15/12 Calorie Bike
Score – Max Power Cleans in remaining time 205/145

Post 4 scores.  Time of Handstand work, and a score for each WOD!

*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.


*2 scores

On a 35 minute running clock…

Max calorie row in 10 minutes.

Rest 5 minutes then into…

As many rounds + reps as possible in 20 minutes of…

14 Abmat Situps

12 Box Overs 20″

10 Power Cleans 95/65

8 Shoulder to Overhead 95/65