W.O.D. and Endurance Tuesday 9/1/20


W.O.D. and Endurance Tuesday 9/1/20

New Month means a New Cause!

The month of September is Childhood Cancer Awareness month, and we are so proud to partner with CureSearch to fund pediatric care research. Every 20 check-ins to CrossFit Republic on Facebook during September will fund one minute of pediatric cancer care research! The hashtag this month is #TogetherCuringCancer.

CureSearch’s mission is to end childhood cancer by driving targeted and innovative research in an accelerated time frame. They strive to improve pediatric cancer treatment and cures so childhood cancer patients can lead long, healthy lives! You can check them out at curesearch.org. So remember to check-in this month to protect the future of children diagnosed with cancer!

“You make a living with what you get. You make a life with what you give.” -Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or ulterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, dang, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?

If generosity is contagious, it just needs to be started. Let it be us. Be the change we want to see in this world.

Conditioning WOD – 30 min cap

*Please use new running path! DO NOT USE OLD PATH ON THE ROAD. This is a liability! Many of you have expressed that you’re willing the take the risk, but the complaints over time are not from our members, but from people driving by, shows us that they are not happy and feel they could hurt someone. They would be the ones we need to appease at this point. Please use our new sidewalk that I invested in for your safety and theirs (and enjoy the hill 😉 THANK YOU! -Macy Mitchell (owner)

For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans (155/105)
200 Meter Run, 15 Power Cleans (155/105)
200 Meter Run, 21 Power Cleans (155/105)

WORKOUT BRIEF [0:00 – 5:00]

  • This medium-long range workout alternates from running to bodyweight and barbell movements
  • The manageable barbell weight and bodyweight stations will allow for consistent forward progress here
  • Your score is the total time it takes to complete the workout
  • The intended time range for this piece is between 18-25 minutes


  • Looking to choose a moderate weight for this workout that you can cycle for small sets
  • When fresh, this should be a load you can move for 15+ unbroken reps


  • You can jump-up or step-up off the floor
  • Jump to full extension with some air under the feet and a small clap overhead


  • See further down the page for running “modifications”

GENERAL WARM-UP [5:00-12:00]
Barbell Warmup + Run
400 Meter Easy Run
30 Seconds Active Spidermans Video
5 Good Mornings
5 Back Squats

200 Meter Easy Run
30 Seconds Mountain Climbers Video
5 Elbow Rotations
5 Strict Press & Reach

100 Meter Easy Run
30 Seconds Squat to Stands Video
5 Romanian Deadlifts
5 Front Squats


MOBILITY [12:00-18:00]
Couch Stretch: 1 Minute Each Side

Front Rack Stretch: 1 Minute

Calf Stretch on Post: 45 Seconds Each Side

One of the themes of our workout today is footwork. When jumping out of the burpee, let’s make sure we get the whole foot on the ground just outside the hands. A common fault here is jumping the feet too narrow or not far enough up, which usually results in landing on the toes. If jumping the feet up doesn’t allow for the heels to stay down, stepping one foot up first may allow for better execution.

At The Top
Taking a short pause at the top of the burpee, for what we call a “composure breath”, can allow for a sustained rhythm throughout. This can allow for one constant speed from the first rep to the last rep and makes it more likely that athlete reach the full range of motion. When you open up all the way, it’s much easier to breathe.

Movement Prep
5 Slow Step-up Burpees
5 Slow Jump-up Burpees

In the power clean, we want to receive the bar with the feet at shoulder width and the hips back. A common fault in this movement is jumping the feet too wide, also know as star-fishing. Instead of jumping the feet wide, we want to get under the bar by dropping the hips. To practice this, we can use a movement called the “no feet clean”. Set the feet up in the receiving position and simply perform cleans with your “feet in cement”. This teaches athletes to move their hips, not their feet.

At the Top
When cycling power cleans, a slight pause at the top can allow you to hold on for larger sets. This pause should include resting the bar on the shoulders like a good front squat instead of letting it float off the body. Floating off the shoulders makes it more taxing on the arms and breathing, as the weight isn’t connected to the body. Some more flexible athletes may be able to maintain the hook grip and have the bar on the shoulders. Less flexible athletes will likely have to lose the hook grip and regain it on the way back down.

Movement Prep
5 “No Feet” Power Cleans From Each Position:

  • High Hang (Pockets)
  • Hang (Above Knee)
  • Mid-Shin
    10 Regular Power Cleans (Working On Good Front Rack)

PRACTICE ROUNDS [25:00-35:00]
1 Round
With Lighter Weight:
100 Meter Run
5 Power Cleans
5 Burpees

1 Round
With Workout Weight:
100 Meter Run
3 Power Cleans
3 Burpees

STRATEGY + WOD [30:00-60:00]

  • The first three rounds of the workout lean more towards time spent running
  • The last three rounds of the workout lean more towards time spent power cleaning
  • With that in mind, we can adjust our pacing to be most efficient here
  • Early on, look to push the pace a little more on the runs while “recovering” on the burpees
  • Later on, look to hold bigger sets on the lighter weight power cleans while “recovering” on the short runs
  • This allows you to continue moving forward while pushing the movement that provides the most bang for your buck
  • Consider the following sets for power cleans:

MODIFICATIONS (also used if raining)

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


  • 250 Meter Row
  • 200 Meter Ski Erg
  • 600 Meter Bike


  • Double Dumbbell Power Cleans (Equal Reps)
  • Single Dumbbell Power Cleans (30-20-10) Video
  • Odd Object Power Cleans (30-20-10) Video

CFR Endurance – 35 min cap

For time complete…

BUY IN: 600m Row OR 500m Ski Erg OR 1500m Bike

800m Run, 21 Burpees
400m Run, 15 Burpees
200m Run, 9 Burpees
800m Run, 9 Power Cleans 95/65
400m Run, 15 Power Cleans 95/65
200m Run, 9 Power Cleans 95/65

BUY OUT: 600m Row OR 500m Ski Erg OR 1500m Bike