W.O.D. Monday 11/19/18


W.O.D. Monday 11/19/18

Reminder! This Thursday the 22nd, our FeastMode 5k will be taking place on Thanksgiving morning at 8:30AM!

Here are all the specifics posted on the event page so you can plan accordingly!

Open and FREE to all, this family friendly event is not your average 5k! It will consist of running, rowing, and air biking to sum up the 5k distance, with fun movements intertwined, making it unlike any 5k you’ve ever done!

Starting at 8:30AM sharp, we will have a short briefing on the movements and then together complete a fun, lightweight, Crossfit 5k, with various but simple and scalable movements for anyone! It will not be timed and you will get to pick the weights that work best for you and your personal abilities!

This event will benefit the feedOne organization! Every check-in to CrossFit Republic and friend you tag will help give meals to kids in need! You can check in for FREE and CFR will donate accordingly! Please help us give back!

Supplement Superstores will also be at the event to support us and provide pre/post workout nutrition and supplements!

Childcare is available from 8:30-10:30am. For kiddos who want to run with their parents will be able to do so, but not able to do the movements on the gym floor for safety reasons, but can watch from the door or sit in the bleachers, until your next run, row or bike!

Based on the number of people, we will be releasing in several heats, as quickly as possible, so you can spend your time with your family that day. Those with children in childcare will be in the first several heats so they can finish before childcare is over.

Those who choose only to run can do so, and will be released amongst the first few heats as well!

Here’s the workout!

*We will cover all movements below promptly at 8:30AM!

Due to the size of this event, the workout will work like this…

You will complete either a 500m Run, 500m row, or 500m bike outside.
After you complete one of these “cardio” movements on your way to totaling a 5k, you will then step inside and complete one of the 10 movements below in between, in any order, as long as you fit them all in!
Just like your grocery list, check them off as you go and in any order!

30 Hand Release Pushups
30 Jumping Air Squats
30 Ball Slams
30 Overhead Plate Stationary Lunge
30 Wall Balls
30 Mountain Climbers R/L=1
30 Ring Rows
30 Abmat Situps
30 Second hang from bar
30 Burpees

Example – 500m run, 30 Ball Slams, 500m Row, 30 Ring rows… and so forth until all 10 movements are complete!

*If one area is too congested just find a different movement to complete.
*Notice the 500m intervals add up to be a 5k total
*You may run the whole thing if that is your preference
*You will get to pick the weight and scaling option that works best for you for each movement
*If a rower or bike is not available during one of the 500m intervals, you have the choice of waiting until one opens up, OR immediately sub with another 500m run
*Kiddos not allowed on black mats during workout. Either must stay outside or on the bleachers, until mom or dad heads back out the door to run, row or bike, or in the childcare room please ????

#FeastMode5k #Grateful #GiveBack #TakeAction #GiveMeals

Strength – 12 minutes

*One score – total front squat reps through 6 sets

*Coaches please call out the start and finish of the 30 second time, to keep athletes on task

Every 2 minutes on the minute, from the ground, complete max reps front squat for the first 30 seconds of the minute. (6 sets total)  RX – 245/165

*If you scale this weight, please post on the whiteboard and the SugarWOD app the weight you used.

*To clarify, when the 2 minute mark hits, you will complete 30 seconds of Front squats and rest the other 90 seconds before going again, for a total of 6 sets

Conditioning WOD – 18 min time cap

4 Rounds for time of…:
50 Double Unders
20 Alt. Pistol squats R/L=2
10 Hang Power Cleans 185/135

*Scale Double Unders 2:1 singles OR 1:1 line or bar hops based on the challenge you need to give yourself for your abilities

*Scale pistol squats with 3:1 air squats

Post total front squat reps achieved and time of WOD!