CrossFit Republic – CrossFit

Referral Program Update

Our January referral incentive delivered exactly what we hoped for which was more incredible people joining our community.

Because of that success, we’re keeping it in place as part of our updated referral policy.

Here’s how it works:

If you refer a friend who commits to a 12–52 Week Membership , you’ll receive 30% off your next billing cycle .

Simple. Fair. Mutually beneficial.

If you know someone who’s been on the fence, this is a great time to invite them in.

Questions? Talk to a coach or send us a message!

Daily Strength and Conditioning W.O.D. – 36 Minutes (3 Rounds for time)

Every 12 Minutes on the 12 Minutes for 3 Sets Complete…

21 Calorie Row or Ski

21 Bar Facing Burpees

21 Deadlifts (95/65)

15 Calorie Row or Ski

15 Bar Facing Burpees

15 Deadlifts (95/65)

9 Calorie Row or Ski

9 Bar Facing Burpees

9 Deadlifts (95/65)

Log all three times

Intended Stimulus

This is a repeatable conditioning interval , not a sprint workout.

The descending rep scheme allows you to move quickly, but the combination of machine → burpees → deadlifts creates accumulating fatigue through the posterior chain and lungs.

The goal is to:

Complete all three intervals

Maintain similar completion times

Avoid large drop-off from set 1 to set 3

If the first round feels like a max effort, the workout will fall apart later.

How This Should Feel

Elevated breathing throughout

Grip and posterior chain fatigue building each set

The barbell should stay light and cycle smoothly

You should finish each interval with at least 2–4 minutes of rest .

If you are pushing close to the 12-minute cap, scale the reps or machine calories.

Movement Expectations

Row / Ski

Smooth, consistent pace

Avoid sprinting early

Treat this as the engine builder, not the test

Bar-Facing Burpees

Steady rhythm over speed

Step or jump based on what keeps breathing under control

No need for hero pace

Deadlifts

Light and fast

Touch-and-go or quick singles both acceptable

Maintain neutral spine and consistent setup

Pacing Strategy

Round 1 should feel controlled

Round 2 should match Round 1

Round 3 is where discipline shows

The goal is three similar efforts , not one fast round and two survival rounds.

Big Picture

This workout builds:

Aerobic consistency

Barbell efficiency under fatigue

The ability to recover and repeat effort

Move with purpose, earn your rest, and keep all three sets clean.

Step 1:

15 – 12 – 9

Deadlift: 75/55

Step 2:

15 – 12 – 9

95/65

Step 3: Same as RX

Step 5: 135/95