W.O.D. and Endurance Thursday 5/27/21


W.O.D. and Endurance Thursday 5/27/21


Monday 7:30am and 9am Classes only!

For those who wonder what this means… every Memorial Day we complete the infamous Hero WOD “Murph” as a CFR family. This will take place the morning of Memorial Day at CrossFit Republic, with a couple different class time options.

We will honor (like we do each time we complete a Hero workout), a person who gave up their life for our country and to secure our freedoms. Instead of being completely focused on what we are grilling that day, or what family we will be with, we set our minds right, knowing none of it would exist without sheep dogs who stand in front of us, foreign and domestic to create and protect our freedoms past to present. We honor their lives and their families who have all sacrificed so much.🙏

So no matter who you are, be at CFR Memorial Day morning, and join others in this unifying event.🇺🇸

#LandOfTheFreeBecauseOfTheBrave #HeroWOD #MemorialDay #Murph

**“Everyone makes mistakes. Not everyone owns them.”
It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”


Every 90 seconds complete 3 Back squats building in weight as you go. (7 sets)

-0:00, 1:30, *3:00, 4:30, *6:00, 7:30, *9:00

***Scores will be sum total of set 3,5, and 7. This will keep you “honest” and getting actual strength gains from this progression instead of just one big score on the last set.

Conditioning WOD – 15 minutes

5 Rounds For Reps:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Machine
1 Minute Rest

*Score = Log the number of reps for each round. Final score will be the total amount of repetitions.
*COACHES – If there are not enough 20/14lb wall balls, please have people partner up to share a ball and start at different stations as long as everyone is resting on the same minute.

WORKOUT BRIEF [0:00-5:00]
This is a very “Fight Gone Bad” ish kind of workout.
3:00 Rounds w/ 1:00 Rest
15:00 of total work
The goal is to accumulate as many reps as possible within the time frame allotted.

Wall Ball
Select a load that allows for 20-30 unbroken Wall Balls. Today could also be a good day to use a load that you haven’t used before. Get some exposure. There is value in getting a few less reps if it helps advance you forward physically and mentally. Alternatively, some athletes may want to “beef it up” and use a 30/20 ball.
The goal = 20-25 reps per round.

Alternating DB Power Snatch
Like the Wall Ball, choosing a load that allows for at least 10-20 unbroken quality repetitions, will be the recommendation.
The goal = 15-20 per round.

Equipment Limitations:

  • Athletes can start at different stations

GENERAL WARM-UP (5:00-10:00)
:30 of Each:
Active Spiderman & Air Squat Video
Squat & Reach (no barbell if possible) Video
Alternating Single Leg Touch Video
Inchworm to Push-Up Video

Get Hot
2 Rounds:
5 Burpees
5 V-Ups
5/4 Calories

DAILY FOCUS: SOUND HIP FUNCTION – Torso position helps the hip function better
Sound hip function is when the hip has the ability to flex and extend. In CrossFit, we use this action of the hip to increase speed, power, and elevation. If other body parts are not in ideal positions, the hip cannot function as well. DAILY VIDEO

Wall Balls (5:00)
5 MB Front Squats
5 MB Overhead Press
5 Wall Balls (:03 down, pause, Go!, pause in set-up) – Coach Led Assessing torso angle)

Alternating DB Power Snatch (5:00)
6 Alternating DB Deadlifts (change at the bottom)
6 DB Hang Snatch (switch overhead, at the shoulder, or hip)
6 DB Snatch (3 reps switch at the bottom / 3 reps switch overhead)

1 Round – w/ workout equipment
:20 Wall Balls
:20 Alternating DB Power Snatch
:20 Machine

WORKOUT [30:00-49:00]
It’s easy to go out very hot and collect a lot of reps early on.
Try to go in with a plan and strive for consistency across all rounds.
Set a target rep goal that is challenging but realistic. Holding onto this will sting!
Decide in the beginning if you want to:

  • Start your movement at the beginning of the minute and rest with :05-:10 left before starting the next minute.
  • Go to the end of the minute and use the first :05-:10 of the minute transitioning
  • Start at the beginning of the minute, go right to the end, and strive for almost no transition (very hard!)
  • When resting, try to not sit or bend forward. Walk around, keep moving, and get ready to crush the next round!

COOL-DOWN [49:00-60:00]
2:00 Recovery
:30 Banded 3-Way Shoulder Stretch (each) Video
1:00 Child’s Pose Video
:30 Pigeon Stretch (each) Video

[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]

Decrease Load/Reps
Squat Jumps
Goblet Squats
Single Dumbbell Thrusters
Push Presses

Decrease Load/Reps
From the Hang
Full/Russian Kettlebell Swings

CFR Endurance WOD – 35 minutes

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.

For time complete…

5 – 10 – 15 – 20 – 25 – 30 – 25 – 20 – 15 – 10 – 5 reps/calories of…

Wall Balls 10/6
Plate ground to overhead 45/35
Calorie Machine

*plate must tap ground and end overhead

*If you do not complete it under the time cap, add one second per rep not complete in the 35 minutes (ex – 35:25 means 25 reps left before completion)