CrossFit Republic – CrossFit

Happy 235th Birthday to the United States Coast Guard!

Today we celebrate the Coast Guard and the members of our community who are veterans of this illustrious branch!

– Greg Tull, BM2, USCG, Feb 2017-Dec 2024

– Devin Tull, IT2, USCG, Feb 2017-Apr 2023

– Coach Ruthanne Schneider, ME3, USCG, Mar 2009 – Nov 2013

Daily Strength and Conditioning W.O.D. – “Sea Legs” – 30 Minutes (Time)

Teams of 2 Splitting Reps However Desired

*Kettlebell Burden Hold (70/55) until “Boat Carry” at the end. Kettlebell can only be held in a single arm farmer’s carry position or two hands below the waistline. If kettlebell touches the ground, all work must stop.

Buy in: 1790 Meter Row (Switch as Needed)

2 Rounds:

4 Rope Climbs

8 Burpee Box Overs (30/24)

14 Sandbag Lunges (150/100)

29 Wall Ball Shots(30/20)

11 Deadlifts (225/155)

Buy out: 235m “Boat Carry” (Cary Barbell Together 225/155)

RX+: Legless Rope Climbs, 275/185 Deadlift

Intermediate: 100/70 Sandbag, 20/14 Wall Ball, 185/125 Barbell, 55/35lbs Kettlebell

Scaled: Sandbag: 70lbs for Men and a 30lbs Slam Ball for Women, 14/10lbs Wall Ball, 135/95lbs Barbell, Kettlebell 35/20lbs Kettlebell

Significance of the Numbers:

– 1790: The Year The Coast Guard was Founded

– 4: The Day The Coast Guard as Founded

– 8: The Month The Coast Guard was Founded

– 14: Number of Coast Guard Districts

– 29: Number of Enlisted Rates

– 235: Age of The Coast Guard

11= Missions of the CG

Rope Climb Modification

– 2:1 Rope Walks

– 3:1 Seated Rope Pull Ups

– 3:1 Ring Rows

– 1:1 Half Rope Climb

– 3:1 Rope Pull Ups (Foot Assisted, Seated etc)

Modify Sandbag Lunges with a Sandbag Squat. Modify weight as needed.

Modify Wall Ball Shots with Wall Ball Thrusters. Modify weight as needed.

Modify Burpee Box Overs with Burpee Box Step Overs. Lower height if needed as well.