CrossFit Republic – CrossFit

Congratulations to Zeb Oberlander our November Athlete of the Month!

Bring a Friend Free Saturday W.O.D. – 25 Minutes (Time)

For Time…

4 Rounds of…

500/400 Meter Row/Ski or 24/19 Calorie Bike

21 Burpees

15 Box Overs (24/20)

9 Single Kettlebell Pop Squat Clean (55/35)

Stimulus & Athlete Notes

This workout is meant to feel like a steady, gritty engine piece where the goal is to keep moving without big spikes or long breaks. Nothing here is complicated, but everything stacks. Four rounds is enough volume that poor pacing early will catch up fast.

Row/Ski/Bike

You’re looking for a controlled, sustainable pace that lets you get off the machine and move immediately into burpees.

If you come out too hot here, the burpees will shut you down fast.

Burpees

This is where your breathing gets tested. Stay tall, stay consistent, and avoid sprinting the first round.

Think “relaxed efficiency” — your only job is to keep moving without your heart rate taking a jump you can’t recover from.

Box Overs

More breathing. More legs. More time under fatigue.

Don’t turn these into a max-effort jump every rep.

Find a rhythm that lets you keep stepping, turning, and staying smooth without standing around.

KB Pop Squat Cleans

This is the only place you’ll feel muscular fatigue.

Use your legs and hips—don’t try to pull with your arms.

The kettlebell should move explosively, but your breathing should stay under control so you can transition right back to the machine.

Overall Stimulus

This is a long, aerobic grind with repeatable rounds.

Nothing should cause you to stop moving.

The right pace today feels like you’re working hard but always in control—breathing is the limiter, not strength.

Scaling Notes

Machine: Choose a machine you can stay consistent on for all four rounds.

Burpees: Step or jump as needed—goal is no long breaks.

Box Overs: Lower the height to maintain steady movement.

KB Clean: Use a weight that stays explosive and doesn’t force you to muscle reps.

Step 1:

4 Rouds of…

250/200 Meter Row/Ski or 15/12 Calorie Echo Bike

15 Burpees

12 Box Jump or Step Overs (20/16) (Or Plate)

9 Single Kettlebell Pop Squat Cleans (25/15)

Step 2:

4 Rounds of..

500/400 Meter Row/Ski or 24/19 Calorie Bike

21 Burpees

15 Box Step Overs (24/20) or Plate Overs

9 Single Kettlebell Pop Squat Clean (35/20)

Step 3: Same as Step 4

Step 5:

5 Rounds of..

500/400 Meter Row/Ski or 24/19 Calorie Bike

21 Burpees

15 Box Overs (24/20)

9 Single Kettlebell Pop Squat Clean (55/35)

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