W.O.D. and Endurance Tuesday 10/24/17


W.O.D. and Endurance Tuesday 10/24/17

New Learn To CrossFit Cycle starting!


Tuesday the 24th starts another cycle of our Learn To CrossFit class!  Although it’s set up for newbies to start at anytime throughout our 3 week cycle, this would be a perfect time for anyone to jump in, as the first calls is also FREE!   Let your hesitant friends know, and let them see how inviting CrossFit Republic is, and the immediate family they’ll inherit just by joining! 





Strength/Skill – 15 minutes


Clean Pull Video



Complete 5 sets of 3 reps of the clean pull  (does not have to be touch n go)

*Between each set, complete 5-10 Handstand pushups of ANY variation (no abmat, stacked abmats, at a deficit, off a box OR KB/dumbbell push press (coaches will demo)


*Clean pull weight – use anywhere between 90-110% of your 1 rep max clean.

*If you do not your approximate 1 rep clean, then build to a weight that is uncomfortable that you are still able to manage proper form (triple extension – coaches will explain)


Purpose: The clean pull is a basic and important exercise for training the pull/extension of the clean in terms of strength, speed, power, posture and balance. You should be able to manage heavier weights than in your normal clean, which allows the development of strength to push weights in the clean.  (watch vid above if needed)






*Coaches please give athletes a few minutes to work up in weight


Strength/Conditioning WOD – 16 min cap


Alternating between movements, complete for time…

10 – 8 – 6 – 4 – 2 reps of…

RX – 4″ Deficit Handstand Pushups (1 – 45/abmat)  CompRX 8″ Def. (2 -45s/abmat)


2 – 4 – 6 – 8 – 10 reps of…

Heavy Power Cleans 225/155  


Ex – 10 HSPUs, 2 Cleans…  8 HSPUs, 4 Cleans… and so forth…


*Scale HSPUs similar to what you played with during the skills segment, with either stacked abmats, off a box or heavy double Kettlebell 70/55 or Dumbbell Push Presses 50/35



Post the weight achieved the clean pull and then time of workout!





CFR Endurance – 40 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 strength/skill work for the daily WOD.

3 Rounds for time of…

800m Run

30 Cal Row

25 Power Cleans 95/65

20 Push Press 95/65 (no push jerk:)