W.O.D. and Endurance Thursday 10/19/17

NEW APPAREL!

You asked and we delivered! Just in time for fall and the holidays, a completely fresh APPAREL LINE for CFR!

These are just a few variations and colors that we are showing below. To see the rest you can jump on the link and start buying now! We even have our “You Choose” campaign shirts available! (Shorts coming soon)

All of this apparel will be available for ordering for about a week, so hurry and stock up for gifts to friends and family as well!

Start ordering now!
http://www.crackerjackshack.com/crossfit-republic

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Interval Conditioning – 40 min time cap

3 rounds for time, rest is included in your final time…

25 Box Overs 24/20

16 Overhead Right Arm KB Lunge Steps R/L=2 55/35
25 Ring Dips

16 OH Left Arm KB Lunge steps

25 Calorie Row

Exactly 3 minutes rest between rounds (watch the clock)

*Go hard each round, because rest is coming

*Lunges are stationary, not walking. 

*Scale the Overhead with a lighter KB, a plate, or just a raised hand

Post total time!  (if over time cap, add once second per rep not completed onto 40 min cap – ex. – 40:22 (22 reps left))

 

 

CFR Endurance – 40 min 

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

*Coaches please start endurance at the same time as the daily WOD

As many rounds + reps as possible in 40 minutes of…

20 Calorie Row

10 Overhead Plate Lunge steps R/L=2 45/35
20 Ring Dips

10 OH Lunge steps

20 Box Overs 20″

10 OH Lunge Steps

200m Med Ball Run 20/14

10 OH Lunge Steps