Benchmark W.O.D. Thursday 12/28/17


Benchmark W.O.D. Thursday 12/28/17

REMINDER! Only 3 days left!


Here’s a challenge for current CFR members for the month of December only!

There will be 3 winners and 3 months given for FREE!

Each time you share a CrossFit Republic Facebook post from the CFR page, to your personal page, your name will be put into a drawing for a free month off your membership.  As Facebook only allows you to share each post once,  no one is able to share the same post over and over, giving everyone the exact same odds.  Each share you make is completely trackable so we will not miss putting your name in the drawing.

All you have to do is click the SHARE button and it’s done.

The more shares the more chances to win a free month!  This ends Dec 31st!

If you haven’t shared any posts yet, go back and share them all once, and be entered into the drawing NOW!

***If we aren’t friends on Facebook, make sure you personally add me as a friend (Macy Mitchell) so I can make sure it allows me to see all the shares!

***This contest is only open to CFR members who are in the CrossFit Republic Family Group on Facebook, so make sure you’re on our page!  Here’s the link-

Benchmark AND Endurance WOD – 20 minutes

*Endurance will do this workout today as well…


As many rounds + reps as possible in 20 minutes of…

5 Pullups

10 Pushups

15 Air Squats

*Scale pullups 1:1 jumping pullups or 2:1 ring rows

*Get low on the pushups and make sure to fully extend those arms at the top

Post total rounds + reps achieved!