CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (3 Rounds for time)

Sled Push

3 Sets of 50 Meter Sled Push (Rest between efforts for the sprint stimulus of this strength portion)

Score will be the sum of the 3 times this took you. If you’re using RX or RX+ weight, you must complete all 3 attempts to consider it RX or RX+.

RX+ Men: 225 = (5) 45lbs Plates

RX+ Women: 155 = (3) 45lbs Plates and (2) 10lbs Plates

RX Men: 180 = (4) 45lbs Plates

RX Women: 125= (2) 45lbs Plates and (1) 35lbs Plate

Intermediate Men: 155 = (3) 45lbs Plates and (2) 10lbs Plates

Intermediate Women: 100 = (2) 45lbs Plates and (1) 10lbs Plate

Scaled Men:100 = (2) 45lbs Plates and (1) 10lbs Plate

Scaled Women: 70 = (1) 45lbs Plates and (1) 25lbs Plate

Athletes, today you will perform 3 separate all out sprint efforts with the sled while traveling a relatively short distance each time. With 15 minutes on the clock, this is performing a sprint effort every 5 minutes which is plenty of rest to truly give max effort each attempt.

Get low on the sled and keep your feet and legs pumping with short choppy steps the entire way in order to maintain momentum.

Please help load, deload, and time each other in order to ensure that larger classes get through all of the work prescribed.

Coaches: 50 Meters (164 Feet) is approximately from the edge of the curb on the right side of the building (Trash can side) to the farthest yellow parallel parking line on the curb of the fire lane. Feel free to use the measuring tools in the equipment closet to confirm this but that should be about ball park. There are two sleds inside and a couple outside in the shed. You can use some of the weights in the shed as well as some from inside.

Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

10 Ring Dips

20 Box Overs (30/24)

Today’s workout is a classic gymnastics couplet. The kip of the ring dips and the jumping in the box jump-overs is more closely related than you think. Prepare for this combination to get spicy. Scale the difficulty of each movement to be able to complete at least 4 rounds.

Intermediate Example:

Complete as many rounds and reps as possible in 12 minutes of:

5 Ring Dips

20 Box Overs (24/20)

Beginner option:

Complete as many rounds and reps as possible in 12 minutes of:

5 Foot Assisted Ring Dips

10 Box or Plate Overs (Adjust Height as Needed)