W.O.D. and Endurance Tuesday 10/20/20


W.O.D. and Endurance Tuesday 10/20/20

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“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.

Never make excuses.

Strength – 10 minutes

Every minute on the minute for 10 minutes complete…
Odd: 5 Strict Unbroken Supinated Grip Pullups (grip facing you)
Even: 5 Strict Unbroken Pronated Grip Pullups (grip facing away)

RX = All reps unbroken and done to form. Perfect score is 50.
SCALE = Changing technique or not achieving all 50 reps

*Remember that the word “strict” means no kipping or kicking of the legs.
*Also when going unbroken you must fully extend your arms at the bottom then get your chin over the bar
*SCALING – either do strict pullups but do not go unbroken, do strict banded, strict barbell (barbell on J-hooks and be seated on ground using legs for assistance) OR strict ring rows
*If you want to spice it up, hold some weight between your legs

Conditioning WOD – 16 minutes

As many rounds + reps as possible in 16 minutes of:

Buy-In: 75/50 Calorie Machine

Max Rounds in Time Remaining:
15 Box Overs (24″/20″)
12 Chest to Bar Pull-ups
9 Double Dumbbell Power Cleans (50’s/35’s)

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s AMRAP workout begins with a buy-in of machine calories that only happens once
  • After completing the buy-in, you’ll work through as many rounds of the 15-12-9 in the time remaining
  • Your score for the day is total rounds + reps completed (bike doesn’t count towards score)
  • We expect the machine to take about 5-7 minutes to complete, leaving 9-11 minutes for the scored portion
  • You can expect to complete about 3-4 rounds of the scored portion once you get there


  • There is no need to stand to full extension on top of the box
  • Jump up to the box for “RX”
  • For safety, we recommend jumping down or stepping down over the “rebounding” option


  • If you have 15+ 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 an option from “modifications”
  • For athletes with no goals of competing, we recommend chin over bar pull-ups


  • Choose a moderate set of dumbbells that allows you to clear this station in 1-3 sets
  • Only one head of the dumbbell needs to make contact with the floor in the bottom
  • Ensure the elbows finish forwards of the body at the top of each rep

GENERAL WARM-UP [5:00-12:00]
2 Rounds
30 Seconds
Easy Machine
Single Arm Dumbbell Bent Over Rows (Each Side)
Box Step-ups
Single Arm Dumbbell Deadlifts (Each Side)

MOBILITY [12:00-15:00]
Pigeon Pose + Lat Reach: 1 Minute Each Side

Elbows Back
We’re also thinking elbows back in the chest to bar pull-up. In the traditional pull-up, the elbows will be pointed further down towards the ground. Getting the elbows further behind the body accomplishes a few things:

  1. Exposes more of the the chest to help make contact with the bar
  2. Helps us pull the body into the bar
  3. Allows for a better press away at the top

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

Power Clean Practice
We can use the motion of the box jump over as a form of “bodyweight power clean practice”, as the movement pattern is very similar. The idea here is to jump hard to triple extension, then land softly with the hips back and heels grounded. If we can control our own bodyweight effectively, we’ll be able to better control an external load.

Movement Prep
6 Box Jumps (Lower Box)
3 Box Jump Overs (Workout Height)

We’ll bring it back to the elbows for the dumbbell power cleans. This variation can be more challenging than the barbell version due to the odd nature of the dumbbells. Let’s ensure today that the elbows stay locked until we fully extended the lower body and that the elbows fly in front of the weight quickly in the turnover. Be patient with bending the arms, but aggressive when it’s time to move the elbows up.

Movement Prep
With Lighter Weight:
5 Deadlifts
5 Jump Shrugs
5 Hang Power Cleans
5 Power Cleans

PRACTICE ROUNDS [25:00-35:00]
1 Round
With Lighter Weight:
5 Calorie Machine
5 Box Overs
5 Pull-ups
5 Double Dumbbell Power Cleans

1 Round
With Workout Weight:
3 Calorie Machine
3 Box Overs
3 Pull-ups
3 Double Dumbbell Power Cleans


  • Let’s open up with a strong effort on the machine that still allows you to attack the scored portion of the workout
  • After the opening effort, we can use the first set of box overs as a chance to slow down and get the heart rate lowered
  • This box overs can also be our steady state movement during the 15-12-9, as it is the only station where we’re not holding onto something
  • The chest to bars and dumbbell power cleans provide a challenging pull-pull combination
  • Having a break-up plan set beforehand can help you push of fatigue on these two high-interference movements
  • Consider the following options for each movement:
  • Chest to Bar Pull-ups: 12, 6-6, 4-4-4, 3-3-3-3
  • Double Dumbbell Power Cleans: 9, 5-4, 3-3-3, 3-3-2-2


  • 30 Single Dumbbell Reverse Lunges
  • 30 Jumping Lunges


  • Reduce Reps
  • Banded Strict Pull-ups
  • Ring Rows
  • 12 Inverted Bar Rows Video
  • 12 Renegade Rows Video
  • 12 Dumbbell Rows From Plank Position (Each Side) Video
  • 12 Barbell Bent Over Rows Video
  • 24 Double Dumbbell Bent Over Rows Video
  • 24 Single Dumbbell Bent Over Rows (12 Each Side) Video
  • 24 Odd Object Bent Over Rows Video


  • 18 Single Dumbbell Power Cleans Video
  • 18 Odd Object Power Cleans Video
  • 9 Barbell Power Cleans
  • Barbell Sumo Deadlift High Pull Video

OPTION 1 – Extra work (before or after class)

For Time (Partitioned as Desired):
3K Row
50 GHD Sit-ups or 100 Abmat Situps
30 Strict Ring Rows

OPTION 1 – Extra work (before or after class)

For Time (Partitioned as Desired):
3K Row
50 GHD Sit-ups or 100 Abmat Situps
30 Strict Ring Rows

OPTION 2 – Extra Work (before or after class)


After proper warmup – complete five 3-postiion snatch complexes at moderate weight focusing on technique (from the pocket, the knee, and the ground)
*squat snatch coming in Wednesday programming, this is a primer for that

*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.

CFR Endurance – 30 minutes

1,2,3,4,5,6,7… and so on climbing, until the 30 minute clock expires…

Calorie Machine
Box Overs 24/20
Double DB Cleans 35s/20s