W.O.D. and Endurance Thursday 8/2/18


W.O.D. and Endurance Thursday 8/2/18


Through the entire month of August, any time ANYONE places an online order with EatFitGo with Crossfit Republic as the drop off location, that will be ONE entry into our giveaway.

You DO NOT have to be a member of CFR to enter!

On September 1, we will post the winner of the $100 GIFT CARD! #youarewhatyoueat

Go to eatfitgo.com/orderspringfield to place your order today!
(Delivery is Monday, Tuesday, and Thursday every week)

*Reminder – Although they will both be the same workout today typically the 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.adjust the time occasionally.

Conditioning AND Endurance WOD – 35 min cap

*Coaches – two things – keep the middle front door open next to the stereo for transition from tire flipping to the gym floor.  Also considering the amount of tires available, consider sending the athletes in waves of 400m runs at a time.  First wave of athletes get back from the first 400m run, then send the second wave, and so forth.  Once all are in the middle of the workout, they will spread out even further.

For Time:

400 Meter Run, 100 Double Unders, 10 Tire Flips
400 Meter Run, 20 Deadlifts 275/185, 20 Ring Dips
400 Meter Run, 20 Deadlifts 275/185, 20 Ring Dips
400 Meter Run, 100 Double Unders, 10 Tire Flips

*Tire Flips – these will be done directly in front of the building, similar to pushing the sleds.  The tires are different sizes and weights, so be aware that you may or may not be able to flip the one you choose. Most if not all should be manageable for most everyone at the gym, but based on your ability level and how new you are, will be the x factors for completing them.   If this is the case or all tires are taken, either have someone help you flip the tire OR add one more deadlift for each tire flip unable to be done, once you arrive at deadlifts the next round.

*Scale Double Unders 1:1 bar hops or line jumps OR 2:1 single jump ropes (these are for sale up front if needed)

Post total times!