W.O.D. and Endurance Thursday 11/2/17


W.O.D. and Endurance Thursday 11/2/17



Hey friends! I’ll release details on October and how many cancer assessments we provided soon!

For November, our next monthly cause, we are working with Feed A Billion and every check-in at CrossFit Republic will provide a meal to someone in need!  #GiveMeals

Feed A Billion raises funds to feed children and families in need in every corner of the globe. They partner with networks of food banks that have the most efficient methods of food distribution to minimize the cost of each meal. Their long term goal is to feed one billion people by 2020 – and we are going to help them do that! You can check them out at feedabillion.org.

Thanks for checking in to help feed a billion people, and using our gym as a consistent vehicle to give back to those in need month after month!


Your buddies, Macy and Jennifer



Great time at the gym for this year’s Halloween Costume workout!  Thanks to everyone who participated!  What a fun day! (Click to enlarge pics)





















*Don’t WOD shop here!  Many can get discouraged on the snatch and definitely the overhead squat. If that’s you, then it only makes sense to come work on it… right?  Come get some great instruction, and start working on a weakness, if this is you.  There are always way to scale!


Strength/Conditioning WOD – 20 minutes

Every 2 minutes for 20 minutes complete:
9 Toes to bar
6 UNBROKEN Power Snatches 115/75
3 Overhead Squats 115/75


*If you break on your snatches, add a 3 burpee penalty to that round after your overhead squats are completed  (UNBROKEN means no resting or re-gripping with the weight on the ground. You may pause overhead or at the hips only)


*2 scores to post –  your fastest round and slowest round


*Scaling – If you are unable to do overhead squats with your snatch weight, grab a PVC, or if extra equipment, grab an empty bar and complete them.  If any weight overhead is an issue due to mobility or strength, please use a PVC, or get against the wall for some “squat therapy” – coaches please demo  (video below)


Squat Therapy


Core work 

2 Rounds, not for time


  • 8 “Evil Wheels” (ab rollouts) – video link here https://youtu.be/YC2ZGqgJWcY

  • 18 Weighted Abmat Crunches – 35 KB or DB or less in hands on chest and squeeze those abs

  • 28 Russian Twists (hands in “praying” position, body inclined, twisting back and forth touching elbows to ground on each side)

  • 60 second plank (on elbows)


Post fastest and slowest round of the EMOM, and any scaling descriptions needed, and a check mark that you completed core work!



CFR Endurance WOD – 35 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 EMOM

2, 4, 6, 8 reps … and so on until time expires, increasing each movement by 2 reps as you go!

Toes to bar
Power Snatches 75/55
Overhead Squats 75/55

Ab Suitcases (legs and chest come together all off the ground, then back down to start = 1 rep)

Calorie Row