Team W.O.D. Friday 10/19/18


Team W.O.D. Friday 10/19/18

Once again! We are raising the bar in the fitness and nutrition industry as we have now exclusively partnered with Dynamic DNA, owned by the O’Reilly’s!

Take out all the guesswork, and let your DNA test guide you to make better choices for your fitness and nutrition!

What this means for you…

• Find out the best exercise program for weight loss
• Key traits for muscle energy, recovery, and fatigue
• Insulin and body fat response to exercise
• Traits for aerobic capacity, nitric oxide & vascular function
• Optimal diet type for weight loss
• Reactions to gluten, caffeine, alcohol, and lactose
• Predispositions for metabolic rate, cholesterol & blood sugar
• Determine nutritional needs for vitamins & folate

How do I get ahold of this?!

Go to (developed by CrossFit Republic), click on pricing and pick the package that works best for you! ????

Once you get your numbers, connect with one of our certified nutrition and movement coaches to achieve the highest quality of life you can all based on your DNA!

#Innovation #DNATesting #ActionsSpeak #WeHaveItAll #YourTimeIsNow #FormandFuelNutrition

Conditioning WOD – 25 minutes

Teams of 3, splitting reps however desired.

As many rounds + reps as possible in 25 minute of…

200/150 Calorie Row
120 Chest to Bar Pull-ups
60 Clean and Jerks 115/85
50 Clean and Jerks 135/95
40 Clean and Jerks 155/105
30 Clean and Jerks 185/135
20 Clean and Jerks 205/145

*On rowing, you may only use the female conversion of 150 calories if it is an all female team.  Otherwise coed teams must row the full 200 calories

*On rowing, no one may row more than 20 calories at a time before switching teammates

*Scale CTB pullups with 1:1 pullups, jumping pullups or banded pullups

*If odd number of athletes, team of 2 may follow a rep scheme of… 140/100 Row, 90 CTB pullups, 40, 35, 30, 25, 20…    Teams of 1 should join a team and shadow another athlete on the team.  Aim to make ALL teams of 3 is possible!

Post total rounds and/or reps achieved!


*On your own, if time after the workout

Not for score:
Accumulate 90 seconds on the L-Sit (braced between 2 boxes while watching clock)
Every break: 10 AbMat Sit-Ups

*Scaling the L-sit – brace yourself between two boxes, but pick up your knees as high as possible, maybe even one leg straight while the other is bent.  Hold for as long as possible, and rest accordingly.  Putting 10 situps in between each attempt.