CrossFit Republic – CrossFit
Bring a Friend Free Saturday – National Guard Birthday W.O.D. – 30 Minutes (Time)
Coach Ruthanne Creation
Time Cap: 30 Minutes
Teams of 3
Buy in: 1,636m Row, Ski, or Run (6:30-10:00) (Spit however desired)
Rest remainder of minute you finish on.
Then start on next full minute for easier time tracking:
As Many Rounds and Reps as Possible in 12 Minutes Splitting Reps however Desired of…
13 Sandbag Over Shoulder (150/100)
13 Double DB Thrusters (50s/35s)
13 Burpees Over Sand Bag
13 Double DB Front Rack Lunges (R/L=1) (50s/35s)
Every minute on the minute, entire team performs 5 synchro burpees then resume work. Synchro is chests to floor.
Buy Out: 389m Sand Bag Carry (150/100)
*Whole team Goes. Switch as needed. 5 Burpee Penalty if sandbag touches ground.
Notes:
Score 1: Total Rounds Completed in 12 Minutes
Score 2: Bike Cals in 12 Minutes
Score 3: Overall Time
AMRAP:
*Every Minute on the Minute: All partners 5 Burpees
*1 Partner bikes at all times, one rests, one works.
*Split Reps as Desired
*Teams will monitor their own clocks
*Keep Accumulating bike cals for full 12 Minutes.
Buy Out:
*Sand Bag Cary as desired: shoulder, bear hug etc.
*5 Burpee Penalty for ALL teammates if SB touches ground.
Significance:
1636 – Year (Buy In Meters)
12 – Month (# of Minutes for AMRAP)
Chose EMOM because National Guardsmen are often referred to as “Minutemen”, because they are normal citizens trained to respond to threats/ emergencies in a minutes notice. “Always Ready, Always There” Hooah! 🤣
Continuous Bike: Represents Full Time Job While Still Doing Their Duty Part Time
13 – Day (# of Reps)
389 – Age (Buy Out Meters)
Modify dumbell weight by lowering weight
Modify sandbag weight by lowering weight or using a medicine ball.