CrossFit Republic – CrossFit
From now until the end of September, buy any 2 LBS Tub of Phat Muscle Project Protein and get a free blender bottle! Just drop both tickets in the our clear IOU bucket on the front desk and write free on the blender bottle ticket and we’ll take it from there. Claim this deal while supplies last!
Bring a Friend Free Saturday W.O.D. – 20 Minutes (AMRAP – Rounds and Reps)
As Many Rounds and Reps as Possible in 20 Minutes of…
1:00 Plank Hold
15/12 Calorie Echo Bike or 20/16 Calorie Row/Ski/C2 Bike
20 Hand Release Push Ups
INTENDED STIMULUS
5+ rounds.
Plank hold efforts in 2 sets or less.
Machine in :45-1:15.
Challenging but doable sets of push ups
Step 1 (Beginner): 15 Minutes
:30 Plank Hold
10/8 Calorie Echo Bike or 12/10 Calorie Row/Ski/C2 Bike
10 Hand Release Push Ups
Step 2 (Scaled):
1:00 Plank Hold
12/10 Calorie Echo Bike or 15/12 Calorie Row/Ski/C2 Bike
15 Hand Release Push Ups
Intermediate (Step 3): 20 Minutes
1:00 Plank Hold
15/12 Calorie Bike or 20/16 Calorie Row/Ski/C2 Bike
20 Hand Release Push Ups
Step 5 (RX+):
1:00 Plank Hold
15/12 Calorie Echo Bike or 20/16 Calorie Row/Ski/Bike
10 Handstand Push Ups