Team W.O.D. Monday 10/1/18


Team W.O.D. Monday 10/1/18


Our next monthly cause!

This October, during breast cancer awareness month, we are proud to partner with the Bright Pink to provide women the tools for detection and prevention of breast cancer!

Every 3 check-ins will help provide 1 woman access to a breast cancer risk assessment! FREE for you and CrossFit Republic makes the donation!

The hashtag to use this month is #breastcancerawareness.

Bright Pink is a national non-profit focused on saving women’s lives through the prevention and early detection of breast and ovarian cancer. Bright Pink’s innovative programs educate and equip women and their doctors to assess their risk for breast and ovarian cancer, reduce their risk, and detect these diseases at early, non-life-threatening stages.

If you want to learn more about Bright Pink, you can check them out at

Check in now for women’s health!

*If you haven’t completed a team workout before or are afraid to, you HAVE TO SHOW UP!  These are some of the most fun workouts we do, guaranteed.  Nothing but high-fives and a great camaraderie is waiting for you!  Oh, and a little bit of sweat too 😉

Team Conditioning WOD – 40 min cap (Interval training)

*Coaches – if over 30 people (teams of 3 for 10 rowers) then split class in half with some starting on the bike and other on the row

Teams of 3, FOR TOTAL REPS, splitting reps however desired…
*You have 40 minutes to get as far as you can. If you finish your score will be either 700 or if a team of all females will be 640

For Time:
100/70 Calorie Row* (m/f)
100 DB Alt. Hang Snatches 50/35
100 Lateral Bar Burpees
100 Wall Balls 30/20
100 Lateral Bar Burpees
100 DB Alt Hang Snatches
100/70 Calorie Bike*

*No athlete may row or bike more than 20 calories at a time without switching

*If it is an all female team, you may convert the row and bike to 70 calories instead of completing 100 (100/70 – Male/Female)

*If odd number of athletes and cannot make a team of 3, we still need to maintain the stimulus of the workout…  teams of 2 complete 70 reps of everything.  Teams of 1 either find a team and shadow a person, working when they work, and resting when they rest OR complete 35 of everything, resting 20 seconds every time you break to keep a similar stimulus of the interval work

Post teams and total reps achieved!