Happy New Year! Benchmark Monday 1/1/18


Happy New Year! Benchmark Monday 1/1/18

Almost 60 people this Saturday for our New Year’s WOD!  (only partly pictured)

New Year’s Class Schedule

Sunday, Dec 31st New Year’s Eve- Open Gym 2-4PM is open

Monday, Jan 1st New Year’s Day – Offering classes only at 9am*, Noon, 4:30PM*, 5:30PM*, 6:30PM*

*Childcare included at typical times (no noon childcare)

If you want something you’ve never had, you have to do something you’ve never done…

#YourTimeIsNow #TakeCharge #NewYears #CrossFitRepublic

Benchmark WOD – 17 minutes

*Consider downloading “Sugar WOD” app on your phone to track all your benchmark scores!  Make sure to pick CrossFit Republic as your gym to see your CFR family and their performances as well!

Fight Gone Bad

Three rounds for max reps of:
1 minute max reps Wall balls 20/14
1 minute max reps Sumo Deadlift Highpull 75/55
1 minute max reps Box jumps 24/20
1 minute max reps Push press75/55
1 min max calorie Row

1 minute Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises so you must transition quickly to maximize your score total. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


Post one score of your TOTAL REPS achieved!