W.O.D. and Endurance Tuesday 11/10/20
Our 4th Annual Harvest Party for our Crossfit Republic family, is in the books.
BBQ Hayrides Pumpkin Painting Live Music Hot Cocoa/S’mores Hide n seek in the woods Best of all, our FRIENDS! 
We could never bless you as much as you’ve blessed us! Thanks to anyone who helped! Love you all.
Macy and Jen
2012 CrossFit Games Chipper – 25 minute cap
For time:
10 overhead squats 155/105
10 box overs 24/20
10 thrusters 135/95
10 power cleans 205/125
10 toes-to-bars
10 burpee ring muscle-ups
10 toes-to-bars
10 power cleans 205/125
10 thrusters 135/95
10 box overs 24/20
10 overhead squats 155/105
*Burpee ring muscle up is exactly what it sounds like. Complete a burpee then a ring muscle up, one at a time.
*This is a heavier workout. Weight would be considered Moderate heavy on everything for the consistent RX athlete. If you are not a consistent RX athlete, not worries, just choose a challenging weight for these movements, where you wouldn’t be breaking more than twice during the 10 reps
Modifications
*Overhead squats – besides lighter weight and focusing on technique, if you have a shoulder issue, complete the front squat instead
*Box overs – get from one side of the box to the other. To scale, find a smaller box or stack plates and still jump. If you cannot jump just step.
*Burpee Ring Muscles up can be scaled with 1:1 Burpee Bar MUs, Burpee Chest to Bar Pullups, Burpee Pullups or Burpee Banded Pullups. Lastly you could complete a burpee + 2 ring rows as a great ratio, if need be as well.
*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 WOD – 35 minutes
For time…
Buy In: 1000m Row/ 800m Ski/ 800m Run/ 2400m Bike (your choice)
then into…
2 rounds of…
20 Overhead Squats 75/55
19 Box Overs 20″
18 Thrusters 75/55
17 Power Cleans 75/55
16 Toes to Bar
15 Burpee Pullups
Buy Out: 500m Row/ 400m Ski/ 400m Run/ 1200m Bike (your choice)
OPTION 1 – Extra Work (before or after class)
Intervals
3 Sets:
27/21 Calorie Bike: Light Pace
21/15 Calorie Bike: Moderate Pace
15/12 Calorie Bike: Fast Pace
No Rest Between Rounds
Aim For Consistent Speeds Across Each Pace on Each Round
Olympic lifting
Find a heavy 3 position power clean for the day… this would be unbroken, not letting go of the bar until all 3 positions are hit.
- From the pockets
- From the knee
- From the ground