W.O.D. Friday 11/20/20


W.O.D. Friday 11/20/20

The GRIT Bootcamp IS HERE!😍

Led by the best! Mary Michal White, will have you Mondays, Wednesdays, and Fridays at 10am, starting November 30th – December 23rd!💪

From Coach Mary!📣

“I could tell you a lot of things about this bootcamp. I could tell you that it’s going to be hard, that it’s going to ask you to become a stronger, more committed, all-around better version of you. I could tell you that it’ll change you. But the truth is, you won’t know that until you do it. And you won’t know that UNLESS you do it.GRIT is going to use any and all fathomable combination of movements, structures, and equipment. Think practical, efficient, useful. It’s not cute. It’s not fancy. It doesn’t have to be and honestly, it shouldn’t be. Simplicity is incredibly effective, and it won’t allow your excuses. It doesn’t matter what your starting point is; absolute beginner to super-fit athlete, we will ALL move well, eat well, and be well. Magic pills don’t exist, and you’re worth more than that anyway. You’re worth the commitment, and you’re worth the work, and you’re worth the results.”💪


Sign Up HERE! https://bit.ly/3ff1YsA


💥This intro 4 week bootcamp will be running Nov 30 – Dec 23 that will cost $75 for CFR members and $125 for non-members.

💥After this intro, this bootcamp will be 6-week cycles, year round, with 4 weeks off between each cycle.

💥Our first 6-week cycle will start in the New Year on January 4th, 2021. Rate at that time will only be $100 for CFR members and $175 for non-members. To stay in shape, active boot campers will be encouraged to crossfit during and between cycles as each exercise program will compliment the other. If non-members joined CrossFit Republic, they could essentially have a CrossFit membership AND the bootcamp for the same price of a non-member bootcamp only😮

💥This bootcamp, at the New Year, will include (if chosen) a substantially discounted rate for nutrition coaching.

💥Childcare is available.


Strength – 12 minutes

Strict Shoulder Press

Build to a Heavy Single

*Watch the knee bend. This is not a push press or push jerk! Lock legs, squeeze your butt, lock in your abs, and press the weight overhead without breaking form for your best lift!

Conditioning WOD – 14 minutes

Complete as many rounds + reps as possible in 14 minutes of…
8 Handstand Pushups
10 Deadlifts
12 Box Jumps 24/20

*If you were to complete all rounds before time expires you would list your time in the notes and your score would be 7 rounds

Deadlift increases each round
Rd 1 – 135/95 (light)
Rd 2 – 185/135 (light)
Rd 3 – 225/155 (moderate)
Rd 4 – 275/185 (moderate)
Rd 5 – 315/215 (moderate heavy)
Rd 6 – 355/235 (heavy)
Rd 7 – 375/245 (heavy)

*Handstand Pushups – RX is either a flat floor OR an abmat for your head and a 25lb bumper plate under each hand. Scale with dumbbell push presses 50/35 OR stack abmats, or an inverted hold for 30 seconds

*If you can’t complete RX and are wondering what weights to use, reflect on the verbiage next to each weight and what that means to you

Bro Sesh – Extra Work (before or after class)

For timeliness w/ rest included – place this on an every other minute EOMOM for 30 minutes. (complete a set every 2 minutes. Stay on one movement until all 4 sets are completed then move to the next. Go hard)

  • 0-6 minutes 4 sets x 3 reps Bench Press
  • 8-14 minutes 4 x 8 Straight Barbell Curls
  • 16-22 minutes 4 x 12 Ring Dips
  • 24-30 minutes 4 x 15 Tricep Kickbacks (a set on each side)

*Build in weight on each movement as you go