W.O.D. Wednesday 10/25/17


W.O.D. Wednesday 10/25/17

Reminders – 

  • You can either sign up at the gym at the front OR here’s the Link to order NEW CFR apparel! – Order here – http://www.crackerjackshack.com/crossfit-republic/

  • CFR Massage available On site with Sara.  Just call 732-5433 to set up an appointment. $1 a minute! 



Our “You Choose” shirts are hot right now; our CFR campaign that promotes a complaint-free positive lifestyle!  Get them while you can!




Strength/Conditioning WOD – 35 minutes


On a 35 minute running clock complete…


Back Squat – 15 minutes


10 – 8 – 6 – 4 – 2 reps


*Score is TOTAL weight used each set added together.  You’ll have 5 weights to add together.  Ex – 225 + 245 + 275 + 295 + 315 = 1355lbs   –  If you were unable to complete a whole given set, add that weight then deduct 20lbs per rep not completed from your total.



15:00 – 20:00 Deload and Transition



20:00 – 30:00 Skills

Every minute on the minute for 10 minutes complete…
Odd:  12 Alternating Pistol Squats R/L = 2 (one legged)
Even:  12 Toes to Bar



32:00 – 35:00 Conditioning WOD


As many rounds + reps as possible in 3 minutes of…

5 Toes to bar

5 Burpees

*top of each burpee you must jump and touch the pullup bar with your hands, that you have been using for your toes to bar



***Scaling Pistol squats – decrease the number or pistols OR 12 pistol progressions (vid below) OR 15 air squats per minute

***Scaling Toes to bar – aim to do all reps but use either knees to elbows or Knees above parallel. 


Pistol Squat Video



Post total back squat weight used, whether you RXd or scaled the skills WOD, and rounds + reps of conditioning!