W.O.D. and Endurance Thursday 11/5/20


W.O.D. and Endurance Thursday 11/5/20

Don’t forget about our CrossFit Republic Harvest Party on Saturday at 4PM at our house, the Mitchell’s! Located in the middle of Republic at 275 E. Miller Rd on 6 acres. Bring the whole family! BBQ is provided but due to COVID season, please bring a side or two for your own family, and if you’d like, bring some hotdog to roast over the fire! A smore table, a hot cocoa stand, and games will be available. A hayride, hide n’ seek paths in the woods to explore, and some Live music while you chill with your friends around the fire! We will start eating around 4:30PM or so and just enjoy each other’s company for as long as you’d like!
Call or message me with any questions 818-9438 – Macy Mitchell

“The past is not predictive of the future.”

A short story to share.

Mike is an 18 year old high school student, who has struggled throughout his entire academic career… specifically, with taking tests. But he’s making his way by, just barely, until he reaches the biggest academic test of his life – his SAT’s.

 Out of a near 1600, he scores 1480.

Mike returns home to his mother, and with all the love a mother has, questions quietly: how? How on Earth? Are you sure you didn’t cheat? They have dinner together, and celebrate his incredible scores as they talk about college.

From that point forward, Mike decides he is smart after all. After years of consistent skipping, he decides to go to class. He starts consistently scoring A’s, and doesn’t see a C for the remainder of his high school career. He goes onto the Ivy League, and starts a very successful magazine company. Mike grows a multi-million dollar business.

And six years later, he then receives a letter in the mail from the SAT board. 
There was a mistake. 
The letter reads that the scores were mixed up between him and another student.
As it turned out, Mike actually scored a 740.

People think his own life changed when he got the 1480. It didn’t. 
Mike changed his life when he changed his behavior.

The past is indeed real. But the only time it becomes predictive of the future, is if it changes how we act… today.

Strength – 12 minutes

Every 2 minutes on the minute complete a set of 3 overhead squats. (6 sets)


  • Athletes will have 12 minutes to build to a relatively heavy set of 3
  • The bar comes out of the rack for this piece
  • Build in weight as you go
  • For safety reasons, we recommend athletes drop the bar in front of them after each set
  • From here, they can clean the bar back up into the rack instead of bringing it down behind the neck
  • This is our best chance as coaches to see and correct this more technical movement

Conditioning WOD – 22 min cap

For Time:
800 Meter Run
30 CTB Pull-ups/15 Bar MUs/10 Ring MUs (you choice)
30 Overhead Squats 135/95
400 Meter Run
15 CTB Pull-ups/8 Bar MUs/5 Ring MUs
15 Overhead Squats 135/95


  • This two-part training day will focus heavily on the overhead squat
  • Part 1 has us building to a heavy triple out of the racks
  • We’ll have 12 minutes for this piece
  • Athletes who struggle with this challenging movement can keep the weights light to focus on technique
  • Athletes who move well and are comfortable can aim to build higher over this time frame
  • Part 2 is a conditioning piece that balances out cardio, gymnastics, and weightlifting
  • The score here is the total time it takes to complete the listed work
  • We expect this workout to take between 15-22 minutes to complete


  • See “modifications” for running alternatives


  • If you have 20+ chest to bar pull-ups unbroken when fresh, look to complete this station as written
  • If you’re not there yet, consider reducing reps or choosing a variation from “modifications”
  • For athletes with no goals of competing, we recommend normal pull-ups


  • Let’s choose a moderate weight that can be completed for 20+ unbroken reps when fresh
  • During the workout, we should be able to complete the set of 30 within 2-3 sets
  • The barbell will be taken from the ground for this part
  • You can squat snatch the first rep of each set if you’d like

GENERAL WARM-UP [5:00-12:00]
Run Warmup
200 Meters Easy

30 Seconds Each
Active Samson Video
PVC Overhead Squats Video
Push-up to Down Dog Video
PVC Hollow Hold Video
Lateral Squats Video
PVC Arch Hold Video

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY [12:00-15:00]
PVC Wall Squat: 1 Minute

PVC Lat Stretch: 1 Minute

The Eyes
The eyes can help us with moving more efficiently through our two higher skilled movements today. In the chest to bar, looking up slightly can allow for easier contact with the bar. This upward gaze creates some more extension in the arch position, which exposes more of the chest to brush the bar at this finish.

Movement Prep
10 Scap Pull-ups Video
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups

The Eyes
The overhead squat requires an upright torso, externally rotated shoulder position, and a lot of balance. Keeping the eyes forward can help improve all three of these things. When we look down towards the ground, our balance can suffer along with our upper body positioning. Where the eyes go, the body follows.

Movement Prep
60 Seconds PVC Overhead Squats
5 Tempo Barbell Overhead Squats (3 Seconds Down)
5 Overhead Squats

PRACTICE ROUND [35:00-40:00]
1 Round
With Workout Weight:
100 Meter Run
5 Chest to Bar Pull-ups
5 Overhead Squats

STRATEGY + WOD [40:00-60:00]

  • Everyone is going to have a different strength (cardio, weightlifting, gymnastics) in this balanced workout
  • Look to push the movement you’re most comfortable with and manage the movements you’re less comfortable with:
  • Athletes who are strong on the barbell can aim for big sets of squats, while chipping away at chest to bars and running
  • Athletes who are better runners can move quickly there and chip away at the inside movements
  • Athletes who thrive through gymnastics can work through large sets of chest to bars, chip away at the squats, and move at a smooth pace on the runs
  • Consider the following options for the sets of 30 and 15:
  • Set of 30: 30, 20-10, 15-15, 10-10-10, 15-10-5, 8-8-7-7, 6-6-6-6-6
  • Set of 15: 15, 10-5, 8-7, 5-5-5, 4-4-4-3, 3-3-3-3-3


  • 1,000 Meter Row 
  • 800 Meter Ski Erg
  • 2400 Metter Bike


  • 500 Meter Row 
  • 400 Meter Ski Erg
  • 1200 Meter Bike


  • Reduce Reps
  • Banded Strict Pull-ups
  • Ring Rows
  • Inverted Bar Rows Video
  • Renegade Rows Video
  • Dumbbell Rows From Plank Position Video
  • Barbell Bent Over Rows Video
  • Double Dumbbell Bent Over Rows Video
  • Single Dumbbell Bent Over Rows Video
  • Odd Object Bent Over Rows Video


  • Front Squats
  • Single Arm Dumbbell Overhead Squats
    * Double Dumbbell Front Squats

CFR Endurance WOD – 35 min cap

*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, skiing, 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 rounds for time of…

800 Meter Run
40 Pullups
40 Overhead Squats 75/55
80/55 Calorie Machine