Team W.O.D. and Endurance Tuesday 4/3/18

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Apr

Team W.O.D. and Endurance Tuesday 4/3/18

Which lifestyle will You Choose?

Created at CrossFit Republic, this “YouChoose” campaign focuses on daily being a positive, gossip-free, complaint-free, charitable, selfless, hopeful person who speaks life into others with their words AND their actions, each day! Just watch how your new perspective will change others around you!

Please take a FREE bracelet up at the front desk and each time you find yourself not contributing constructively to a situation or conversation, to your own personal thoughts, to your integrity… either take the bracelet off and switch wrists or literally snap yourself with it.   This will be a reminder to DO BETTER!  It’s between YOU and YOU.

Time to CHOOSE which way you want to live… and spread the positive culture we have, outside of the 4 walls of CFR!

What do you want your legacy to look like to others, your kids, your co-workers, or yourself. You have officially been challenged.

YOU CHOOSE. 💪

To motivate others to do the same, feel free to tag CFR in a situation you handled positively, inside or outside of the gym with #YouChoose !

 

*FYI – if you are newer to CFR, team workouts are typically a great time of camaraderie and motivation, and although would be easy to be self conscious, knowing that these workouts are completely scalable just like any workout and also bring a very encouraging time as a community as you join others and build relationships through a team workout. No matter who you are, you’ll get a great workout and have blast doing it, with plenty of high-fives to wrap up. Definitely a “You Choose” moment in making the best of it.

Team Conditioning WOD – 35 minutes

*Coaches – please place rowers in a line at front as close to white boards as possible, with backs facing the clock, then boxes in front of the rowers and then barbells in front of boxes, forming a “line” toward the back of the gym.  (this also will open up the rest of the gym for endurance and Learn To Crossfit later in the night.)  Then allow boxes to be lined up along the back rig for endurance athletes, trying to keep all equipment on main floor, with the exception of the air bikes.

In teams of 3, relay style, 1 athlete completing a full round at a time then tagging, completing as many rounds as possible in 35 minutes of…

15/12 Calorie Row
12 Box Jumps 30/24
9 UNBROKEN Clean and Jerks 135/95

*Unbroken means you may not let the bar and weight rest on the ground at any time, not even to regrip the bar.  If you may pause, you may only do it with the bar hanging at the hips or in the front rack position. If clean and jerks are broken at any time during the set of 9, the whole team must complete 5 burpees on the spot before resuming the workout. 

*If teams are uneven, teams of 2 should complete the same workout, resting 2 minutes after each has gone, to imitate a 3rd teammate, and utilize the interval training for best results.

Post total rounds + reps achieved!

CFR ENDURANCE WOD – 35 MIN CAP

*Coaches – start endurance WOD athletes the same time as the daily workout

*Athletes – post score with an “E” for endurance by your name on the whiteboard

*For newbies – the endurance class is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.

For time complete…

30, 25, 20, 15, 10, 5, reps of…
Box Jumps 20″
Clean and Jerks 95/65

*Between each set complete 10 Calorie Air Bike (ex – 30,30,10, 25,25,10… and so on…)

*10 cals should be quick that clustering shouldn’t happen much if at all BUT, if all bikes are all taken and you do not want to wait, consider subbing 1:1 with either 10 burpees or yelling at the people on the bikes to “hurry up because you need gainzzz” 😉

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