Team W.O.D. Monday 10/23/17

7
Nov

Team W.O.D. Monday 10/23/17

Reminder!

  

NEW CFR  APPAREL!!!

Signups online or up front at CFR, with samples of the material to look at.

Just in time for fall and the holidays, a completely fresh APPAREL LINE for CFR!

Here are just a few of the designs below, the rest can be found on the link provided!

All of this apparel will be available for ordering for just over a week, so hurry and stock up for gifts to friends and family as well!

Take a look at the link below as well as the samples up front at CFR and order online or physically sign up at the gym, to start ordering now!


Click here – http://www.crackerjackshack.com/crossfit-republic/

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Team Conditioning WOD


Teams of 3, splitting reps however desired…


100 Calorie Row*
100 Box Jump Overs 24/20
100 Thrusters 95/65
100 Chest to Bar Pull-Ups
100 Thrusters 95/65
100 Box Jump Overs 24/20
100 Calorie Row*

 

*1 athlete cannot row more than 25 calories at one given time, you must switch out

*Coaches for sake of number of rowers, please gather teams of 3 best as possible.  If odd number of athletes and teams of 2, complete 70 reps of everything, teams of 1 complete 40 reps of everything

*If over 30 people in class and rowers are all taken, you have two choices as a team.  Either wait for the rower and start the workout a few minutes in OR like a relay, run 5 – 400m runs one athlete at a time.

*Scale box “jump” overs with box overs (which means you may now jump on the box then over, instead of leaping over it entirely)

*Scale chest to bar pullups 1:1 with pullups, jumping pullups or 2:1 ring rows

 

 

Post teams and total time!

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