W.O.D. and Endurance Tuesday 3/9/21


W.O.D. and Endurance Tuesday 3/9/21

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*Daily workout AND endurance will be the same

Science has measured humans to have 20,000 genes. Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it.

We just need to get after it.

Conditioning WOD – 35 min cap

For Time:
50-40-30-20-10 Calorie Row or Ski
35-30-20-15-10 Calorie Bike
400m Run for each round

After Each Round:
10 Deadlifts 225/155
40 Double Unders

WORKOUT BRIEF [0:00 – 5:00]

  • After each round of cardio, you’ll complete a set of deadlifts and jump rope before moving back to the machine
  • While the machine calories decrease, the deads and double unders remain the same
  • Men and women have the same prescribed number of calories for the workout
  • We expect this piece to take around 20-28 minutes to complete
  • Let’s cap this workout at 35 minutes


  • Choose a weight that you can complete unbroken or close to, for all 5 rounds


  • Choose a number or variation that can be completed in under 1 minute

GENERAL WARM-UP [5:00-12:00]
Machine Warmup
1 Minute Easy
40 Seconds Moderate
20 Seconds Moderate-Hard

30 Seconds Each
Jumping Jacks
Down Dog Video
Single Unders
Shoulder Taps Video
Double Taps Video
Single Leg Glute Bridges (30 Seconds Each) Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-18:00]
Calf Stretch on Post: 45 Seconds Each Side

Pigeon Pose: 1:30 Each Side

TEACHING [18:00-25:00]
The Hands

  • On the jump rope and barbell we’re looking to keep the hands close to the center of the body
  • This is true for width as well as depth
  • The further the hands are from the sides and front of the body, the harder the object will be to control:
  • The rope will be shorter, making it much easier to trip or forcing a “knees up” jump
  • The barbell will be further away from the body, making it feel heavier and likely pulling us into a rounded position

Movement Prep

  • 20 Seconds Single Unders
  • 20 Seconds Double Taps
  • 20 Second Double Under Practice
  • 30 Seconds Empty Bar Deadlifts
  • Build to Lighter Weight

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
5 Calorie Machine
5 Deadlifts
10 Double Unders

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

  • The big difference maker in this workout is likely the machine/run
  • With 150 possible calories, a lot of time can be gradually gained or lost here
  • Move at a strong pace that still allows you to work through ideally unbroken sets on the barbell and jump rope
  • To put things in perspective, the first two rounds of machine have (row or ski) 90 of the 150 total calories
  • That being said, see if you can get slightly outside your comfort zone here, as these rounds have the biggest impact


  • 15 Double Dumbbell Deadlifts


  • Reduce Reps
  • 45 Seconds of Practice
  • 60 Single Unders
  • 40 Double Taps Video

EXTRA WORK (before or after class)

3 Sets:
1:00 L-Sit (Accumulated Time)
30 Barbell Good Mornings

  • Rest as Needed Between Sets
  • For L-Sit – Use two benches or two boxes, and aim to keep legs straight out in front of you… otherwise get your knees as high as possible and hold.