Benchmark W.O.D. Monday 7/9/18


Benchmark W.O.D. Monday 7/9/18


  • Don’t forget our next Learn to CrossFit Cycle starts tomorrow night (Tuesday at 6:30PM)!  Anyone you know who could be interested, this is their time!
  • Reminder to order your EatFitGo Healthy Meals that are prepped for you online to be delivered to the gym on Mondays, Tuesday , or Thursdays!  Discount code “CFRepublic18” online or go to the EatFitGo store in Springfield and mention myself, “Macy” and you will receive 10% off either way.
  • Remember we now carry 1st Phorm supplements  that you can buy conveniently up front instead of heading to Supplement Superstore!  Thanks to our partnership with them as well as sponsorship with 1st Phorm, this makes a unique opportunity for us!  Please take advantage, and if you need anything specific please write it down, call the gym at 732-5433 or tell Marie, and we will see about getting to CFR for you!
  • Don’t forget about our FREE mobility class at 6PM and our Move Well Rocktape sessions from 6-8PM with our onsite Physical Therapists Monday nights!


*Consider downloading “Sugar WOD” app on your phone to track all your benchmark scores!  Make sure to pick CrossFit Republic as your gym to see your CFR family and their performances as well!


Three rounds for max reps of:
1 minute max reps Wall balls 20/14
1 minute max reps Sumo Deadlift Highpull 75/55
1 minute max reps Box jumps 24/20
1 minute max reps Push press75/55
1 min max calorie Row

1 minute Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises so you must transition quickly to maximize your score total. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post one score of your TOTAL REPS achieved!