CrossFit Republic – CrossFit
CFR Intramural Open Reminder
The CrossFit Open is right around the corner, and we’re bringing the energy back with Friday Night Lights + the Intramural Open at CrossFit Republic.
This is a gym-wide team competition built around community, accountability, and showing up, not just workout scores.
You do not need to sign up for the CrossFit HQ Open to participate.
🔥 Registration Options:
$25 — Includes Intramural Open shirt + team placement
$15 — Team placement only (no shirt)
There are many ways to earn points for your team, and this event is for all fitness levels .
Whether you’re chasing performance, community, or just want a reason to show up on Fridays, this is for you.
👉 Register here:
CrossFit Republic Intramural Open 2026
Let’s pack the gym, support each other, and celebrate our fitness together!
Daily Strength W.O.D. (Power Output) – 10 Minutes (5 Rounds for calories)
Every 2 Minutes on the 2 Minutes for 5 Sets Complete…
:30 Row or Ski for Max Watts
(Not for calories. It’s just the only way to categorize the scoring in Wodify)
If low on rowers and ski ergs, athletes can bike for max calories. Because this sounds miserable, you may enter this as RX+ if you have to do it.
Concept2 PM5 — How to Row or Ski for Max Watts
Step 1 — Wake the Monitor: Press any button .
Step 2 — Select “Select Workout”
From the home screen, press: Select Workout
Step 3 — Choose “New Workout”
Select: New Workout
Step 4 — Choose “Intervals”
Select: Intervals
Step 5 — Choose “Time”
Select: Time
Step 6 — Set the Work Interval
Set: 00:30
Press ✔️ (checkmark) .
Step 7 — Set the Rest Interval
Set: 01:30
Press ✔️
Step 8 — Set Rounds
Set: Unlimited
(or set 5 rounds if you want it programmed)
Press ✔️
Step 9 — Start Rowing or Skiing
When the screen says “Ready to Row” , start pulling.
What to Look At During the Interval
Press Units until you see Watts on the display.
The monitor will show:
Current watts
Average watts for the :30 interval
That average watts number is what athletes record.
After Each Interval
The monitor automatically goes into the 1:30 rest .
At the next beep, row or ski again.
The PM5 will log each round automatically.
Quick Notes for Athletes
You do not need to reset the screen between rounds.
You do not need “Just Row.”
The interval program will track watts for every set.
Daily Conditioning W.O.D. – 16 Minutes (4 Rounds for reps)
4 x AMRAP 3:
250/200 Meter Row/Ski or 12/9 Calorie Echo Bike
50′ Handstand Walk
Max Alternating Kettlebell Goblet Lunges (R/L=2) (55/35)
Rest 1:00 Minute Between AMRAPs
Step 1 (Beginner):
250/200 Meter Row/Ski or 12/9 Calorie Echo Bike
3 – 5 Inch Worms (No Push Up), :30 – :45 Second Handstand Hold, Wall Pike Hold, Box Pike Hold or 50′ Bear Crawl or Double Dumbbell Overhead Walk (You Choose Weight)
Max Alternating Kettlebell Goblet Lunges (R/L=2) (20/10)
Step 2 (Scaled):
250/200 Meter Row/Ski or 12/9 Calorie Echo Bike
3 – 5 Half Wall Walks or Box Pike Walks
Max Alternating Kettlebell Goblet Lunges (R/L=2) (25/15)
Step 3 (Intermediate):
250/200 Meter Row/Ski or 12/9 Calorie Echo Bike
25′ Handstand Walk or 3 – 5 Wall Walks
Max Alternating Kettlebell Goblet Lunges (R/L=2) (35/20)
Step 5 (RX+) : 70/50
Intended Stimulus
This is a short-burst, high-output interval workout that blends engine work, inverted control, and fast dumbbell cycling.
The row/ski/bike elevates heart rate quickly.
The handstand or inverted scaling work challenges shoulder stability and coordination.
The dumbbell snatches are where you accumulate score .
Each 3-minute window should feel aggressive but repeatable. You should be able to push the pace, recover briefly, and then hit similar output in the next round.
How This Should Feel
Row/ski/bike: fast but controlled
Handstand work: purposeful, not rushed
Goblet Lunges: smooth and continuous
You should reach the dumbbells with ~1:00–1:30 remaining each round. If you’re only touching the dumbbells for a few seconds, the scale is too aggressive.
The goal is consistent reps across all four AMRAPs , not a massive first round followed by drop-off.
Movement Focus
Machine
Strong effort, not a sprint
Smooth transitions matter more than chasing watts
Handstand Walk / Scale Option
Choose a variation that allows forward movement without repeated failure
The goal is shoulder fatigue, not skill frustration
Goblet Lunges
Tall Chest, Shoulders Stacked Over Hips
Elbows Underneath the Kettlebell
Stay smooth and rhythmic
Push Off Front Foot
Slow and Controlled Down to Knee
Big Picture
This workout trains:
Short-interval aerobic power
Shoulder stamina under fatigue
Fast, repeatable cycling under pressure
Move with intent, recover during the rest, and aim to make every round look the same.
Extra Work – 10 Minutes (Checkmark)
Every Minute on the Minute for 10 Minutes Complete…
Minute 1: 10 Banded Russian Kettlebell Swings
Minute 2: :30 Hollow Hold