CrossFit – Fri, Oct 3

CrossFit Republic – CrossFit


🍂 Fall Apparel is Here! 🍂

We’re excited to announce that our new fall apparel line has arrived —and it features our newly designed branding emblem. This emblem reflects the strength of our community—standing together against isolation, mediocrity, and hopelessness through the vessel of fitness and growth.

A binder with all the options will be available at the front desk until October 11.

Take a look, write in your name, size, and quantity, and grab as much as you’d like.

We can’t wait to see everyone repping the new gear—we hope you love it as much as we do!

Daily Strength and Conditioning Team W.O.D. – 25 Minutes (AMRAP – Rounds and Reps)

Teams of 3…

As Many Rounds and Reps as Possible in 25 Minutes of…

150 Wall Balls (30/20)

150 Double Unders

12 Rope Climbs

150 Double Unders

150/120 Cal Ski Erg

Intended Stimulus:

Goal: Finish a round plus the wall balls and possibly the rope climbs into the next round.

Wall Balls (150 reps): Small set, quick switches; keep sets unbroken or in fast 10–15 rep chunks. Shouldn’t take more than ~5–6 minutes.

Rope Climbs (12 reps): Skill + grip limiter; share evenly, short smooth climbs with controlled descents.

Double Unders: Moderate sets split evenly or big sets performed by more proficient athletes, Should be the fastest station of the bunch every time you hit it.

Ski (150/120 cals): Strong finish; split into short aggressive sprints (6-10 cals per turn). Should take ~5-6 minutes total.

Team Flow: Only one athlete works at a time. Rotate quickly to avoid burnout and keep output steady.

Stimulus: Full-body team grind — blend of skill, midline stability, leg stamina, and high heart rate. Fast transitions and smart partitioning win.

Wall Ball Modifications

– Beginner: 10/6

– Scaled: 14/10

– Intermediate: 20/14

– Wall Ball Thruster

Rope Climb Modifications (Based Off 4 Reps â…“ of 12 Rope Climbs)

– 2:1 Seated Rope Strict Pull Ups

– 2:1 Straight Leg Rope Walks (Harder)

– 2:1 Bent Leg Rope Walks (Easier)

– 1:1 Half Rope Climb

– 2:1 10 Second Rope Foot Lock Hold

Double Under Modifications (Based Off 5 Reps â…“ of 50 Double Unders)

– 1.5:1 Single Unders

– 1:1 Line Jumps

– 1:1 Plate Hops

– Reduce Double Unders

Teams of 2:

100 Wall Balls

100 Double Unders

8 Rope Climbs

100 Double Unders

100/80 Cal Ski

Team of 1

50 Wall Balls

50 Double Unders

4 Rope Climbs

50 Double Unders

50/40 Cal Ski

Calorie Conversion for Mixed Teams

MMF: 140 Cals

FFM: 130 Cals

MF: 90 Cals