W.O.D. and Endurance Tuesday 10/9/18

8
Oct

W.O.D. and Endurance Tuesday 10/9/18

Please Vote!

Why not the crossfit gym with the most generous and encouraging group of people in the 417 area?! The community who does life together in and outside of the gym. The gym with no cliques, judgement, drama, toxic behavior? The gym with common goals, accountability, high-fives, that is consistently growing daily with new members? Why not the crossfit gym with the cheapest rates out of any other, yet offer the most out of any other crossfit gym?

Although we are the newest CrossFit gym in the 417 area, we still have a strong chance to win “Best of 417 – Best places to workout”!

All you have to do is…

1. Click on this link here
2. Enter your email
3. Scroll down to #60 and #62
4. “Write in” CrossFit Republic (others are default listings)
5. Click Done

With the generous, encouraging, results driven community we have at CFR and the positive affect on the 417 area we’ve made, we can do this!

Then share with all your friends and family! Thank you all!!!

#BestOf417 #CFRFamily #BestCommunity 

 

Strength/Conditioning WOD

On a 35 minute running clock…

0:00 – 15:00

5 sets of 2 Back Squat – increasing in weight as you go to find a heavy 2 rep max for the day

20:00 – 30:00

Every minute on the minute for 10 minutes complete…
7 Thrusters 115/85
7 Toes to Bar

*Score is RX or scaled

33:00 – 35:00

Hold a 2 minute plank (on elbows)

*Score is RX or scaled

*Scaling – on the EMOM aim high at first, and if the minute laps you at any time, the next minute scale the reps down as you see fit, such as 6 thursters/6 toes to bar and so forth, aiming to keep the intensity high and get the work in every minute!

*Scaling – on the plank, you may break as needed or go to your hands, and/or your knees and hold for as long as possible, trying to complete a full 2 minutes

Post 3 scores – Greatest 2 rep back squat, whether you RX or scaled the EMOM and Plank!

*Reminder – An endurance workout 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. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR ENDURANCE WOD – 35 MIN cap

For time…

20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2 reps/cals of…

Back Squat 75/55

Toes to Bar

Calorie Row

Thruster 75/55

*After each round you must accumulate 1 minute of plank before starting the next

*Add one second for each rep not completed onto the time cap, if you do not finish (35:23)

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