CrossFit Republic – CrossFit

🔥 250 YEARS OF MOTIVATION: HAPPY BIRTHDAY, MARINE CORPS 🔥

Today marks 250 years of the United States Marine Corps — 250 years of turning coffee into chaos, workouts into warfare, and motivation into a contact sport.

No one’s quite sure what the Marine Corps is made of, but experts agree it’s roughly 50% caffeine, 30% stubbornness, and 20% sheer willpower (and maybe a few crayons).

So if you see a Marine this week, wish them a happy birthday!

Here’s to the branch that brought the world the knife hand, the high-and-tight, and the phrase “GET SOME.”

250 years strong — Semper Fi, Devil Dogs.

Daily Strength and Conditioning W.O.D. – 35 Minutes (Time)

For Time…

Buy In: 250 Double Unders

3 Rounds:

11 Back Squats (185/125)

10 Strict Pull Ups

Buy Out: 1775 Meter Row, Ski or Run

*Back Squats from the Floor

250: 250th Birthday

11: Month the Marine Corps was Born

10: Day the Marine Corps was Born

1775: Year the Marine Corps was Born

Back Squats: Marines Hike A Lot

Strict Pull Ups: Marine Corps Physical Fitness Test Staple

Example Workout Modifications Below:

Step 1:

Buy In: 250 Singles Unders

3 Rounds:

11 Back Squats (75/55)

10 Ring Rows, Seated Barbell Strict Pull Ups, or Seated Ring Strict Pull Ups

Buy Out: 1775 Meter Row, Ski or Run

Step 2:

Buy In: 375 Singles Unders

3 Rounds:

11 Back Squats (95/65)

10 Banded Strict Pull Ups or Jumping Strict Pull Ups

Buy Out: 1775 Meter Row, Ski or Run

Step 3:

Buy In: 250 Double Unders

3 Rounds:

11 Back Squats (155/105)

10 Strict Pull Ups

Buy Out: 1775 Meter Row, Ski or Run

Step 5: 205/145

*Keep in mind, if you are in between weights and not exactly aligned with the examples above, you can always use your discretion to get the best workout possible.