CrossFit Republic – CrossFit

Gift Cards Now Available at CrossFit Republic!

Looking for an easy gift for a friend, family member, or workout partner? We’ve got you covered.

Our CrossFit Republic Gift Cards can be used for anything in the gym — supplements, merchandise, or even put toward a membership — with the exception of nutrition and personal training.

Whether you’re gifting someone some protein, new gear, or a jumpstart on their fitness, we wanted to make your gift-buying experience simple, personal, and painless .

Stop by the front desk and let us help you find the perfect fit.

Daily Strength and Conditioning Team W.O.D. – 20 Minutes (Time)

Teams of 2

Splitting Reps However Desired…

3 Rounds For Time of…

40 Box Jumps (30/24)

20 Bar Muscle Ups

10 Front Squats

In Time Remaining: Max Calorie Echo Bike

Two Scores: Time and Calories

Round 1: 205/145

Round 2: 225/155

Round 3: 245/165

Athletes my squat clean the first rep off the ground.

Step 1 (Beginner):

40 Plate Jumps (2×45/1×45) or Short Box Jumps (20/16)

20 Seated Barbell or Ring Pull Ups

10 Front Squats

Round 1: 45/35

Round 2: 75/55

Round 3: 95/65

Step 2 (Scaled):

40 Plate Jumps (2×45/1×45) or Short Box Jumps (20/16)

20 Pull Ups (Jumping, Banded, or Kipping)

10 Front Squats

Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Step 3 (Intermediate):

40 Box Jumps (24/20)

20 Chest to Bar Pull Ups

10 Front Squats

Round 1: 155/105

Round 2: 185/125

Round 3: 205/145

Step 5 (RX+):

Round 1: 225/155

Round 2: 245/165

Round 3: 275/185

Stimulus

This workout is a mix of plyometrics, high-skill gymnastics, heavy barbell strength, and hard conditioning. Work with your partner to move efficiently through three rounds of box jumps, bar muscle-ups, and front squats—splitting reps however you choose. The barbell weight increases each round, so plan to move fast early and grind through the heavier sets with clean, controlled reps.

Once the final set of front squats is complete, jump straight onto the Echo Bike and empty the tank for max calories in the remaining time. Your first score is total time to finish the three rounds, and your second is total calories on the bike.

Expect this workout to take 14–18 minutes , leaving a few minutes for the bike sprint. Communication and smart rep schemes are key—avoid long breaks and keep transitions tight. The goal is to push intensity while maintaining smooth barbell and gymnastics execution.

Goal:

Time Domain: 14–18 minutes total

Stimulus: Strength + Skill + Sprint Finish

Strategy: Steady rounds, clean transitions, and a brutal all-out bike effort to close.

Daily Strength and Conditioning Team W.O.D. – 20 Minutes Continued (Calories)

Log Bike Calories Here (If any)