W.O.D. Friday 7/12/19


W.O.D. Friday 7/12/19

Bring a Friend(s) FREE Saturday! 🎉

No matter who you are, whether you have a friend at CrossFit Republic or not, you’re invited to come try a FREE class on us!

9am or 10am classes with childcare available, come enjoy a simple but challenging workout and get a taste of the positive environment we have at CFR!

PS. If you like it, our new “Learn to CrossFit” cycle starts this coming Monday the 15th at 6:30PM! Perfect opportunity to start your fitness journey!

For more info visit www.crossfitrepublic.com

#Fitness4Everyone #FREE #BringAFriend #NoRegrets


There are two definitions in the English language for the word “Overcome”.

The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.

The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.

These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.

We don’t run from the fire. We run to it.

Conditioning WOD – 30 minute cap

3 Rounds for time of…
800 Meter Run
21 Toes to Bar
30 Alt. DB Snatches 50/35 R/L=2


  • Longer, well-balanced workout today
  • One part cardio, gymnastics, and weightlifting


  • Choose weights/variations you can complete within 3 sets during the workout


  • If Unable to Run:
    • 1000 Meter Row
    • 56/40 Calorie Bike

The Window
Today we can think of the space directly underneath the bar as “the window”. We can maintain a solid kipping rhythm by utilizing the shoulders to move through the window. In the arch position, we are pulling ourselves through the window by puling our chest forward. In the hollow position, we are closing the window by pressing down with straight arms.

Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees to Chest

Dumbbell Direction
There are two ways to set-up with the dumbbell between the legs. Neither is wrong, but each has its pros and cons.

The wide way is where the dumbbells face the inside of our feet. This method makes it easier to keep the weight close to the body, as it resembles how we would hold a barbell. With this method, it is easier to switch on the floor that it is in the air. Finally, it is more common with this method to see internally rotated shoulders at the finish position.

The long way is where the heads of the dumbbells are lined up with our heels and toes. This method makes it harder to keep the weight close, but is easier to switch hands in the air. It is also easier to keep an externally rotated shoulder overhead.

The dumbbell snatch can be successful with both methods. Athletes should choose the one that suits them best and allows them to move the best.

We talk about grip a lot of barbells, but not a ton on the dumbbell. However, just like on the barbell, a good grip can allow us to use the legs and hips more than the arms. For athlete who have large enough hands, the hook grip is always on option on the dumbbell. This option works whether you are switching on the ground or in the air. The next best option would be to get the knuckles far under the handle of the bell. This option may be easier to get into when switching on the floor. No matter the method chosen, the goal is to keep the arm straight until we hit triple extension.


  • 1.5 miles of running total today
  • Aim to keep the runs fairly consistent across the three rounds


  • With 63 total toes to bar, let’s break these up early an often
  • Aim for 3-4 quick sets
    • 3 Sets: 7-7-7 or 8-7-6
    • 4 Sets: 6-5-5-5


  • Shoot for 2-3 sets or steady single on the dumbbell snatches
  • Steady singles means taking a short break between switching hands on the ground
  • If you are switching in the air:
    • 2 Sets: 15-15
    • 3 Sets: 12-10-8 or 10-10-10