W.O.D. Friday 10/27/17


W.O.D. Friday 10/27/17

Last two days to order!  Apparel deadline is Monday! Stock up!  Sign up either up front at the gym or order on this link!  http://www.crackerjackshack.com/crossfit-republic/


Just a few (not all) of the samples below!














Costume WOD! 

Get your costumes ready!  For Halloween, our CFR tradition continues!  Next Tuesday Oct 31, wear a costume of your choice for the workout at CFR!   Supplement Superstores will be joining us!  The workout will be written with the ability to do the workout in your costume as well. 

Below is a picture from our first year costume workout at the 9am, and we haven’t changed anything.  Let’s have some fun!



*Coaches- consider a general warmup and then walking through with the class exactly how the entire workout will go, as you have the class demonstrate each movement with you, so there is no confusion.



Strength/Conditioning WOD – 35 min


On a 35 minute running clock perform…


From the rack – Every 2 minutes on the minute for 10 minutes, complete 5 strict shoulder presses, building in weight as you go.  (5 sets of 5 for max weight)  -Watch those knees, stay locked, no push press


10:00 – 15:00 Bars to ground and loaded for workout


15:00 – 23:00 As many rounds + reps as possible in 8 minutes of…

3 Ring Muscle Ups 
9 Push Press 135/95  CompRX 6 Strict HSPUs (25s/abmat)
36 Double Unders
*Scale MUs only with 6 ring rows + 6 ring dips (no bar MUs or pullups)
*Scale DUs 1:1 with 36 singles or 36 bar/line hops if no rope (sold up front)
23:00 – 29:00 Rest and quickly load and warm up with deadlift weight
29:00 – 35:00 complete…
6 minutes – Max reps Bar over Burpees
*Starting at 29:00, every minute on the minute complete 5 deadlifts 315/215
Post on whiteboard greatest 5 rep strict press weight achieved, rounds + reps of AMRAP and total bar over burpees achieved!