W.O.D. and Endurance Thursday 4/12/18


W.O.D. and Endurance Thursday 4/12/18

Some say yoga isn’t for them… but if you had the yoga class that CrossFit Republic offers, you would take that comment back ????

Open to EVERYONE, come join the only place in the area that offers yoga with a certified instructor, for $10 unlimited use for members OR $25 for unlimited use for non-members, offered 3 times a week!

Tuesdays at 7:30PM
Thursdays at 10:15AM and 7:30PM

All classes have childcare included. See you there!


#Yoga4Everyone #CFRYoga #CrossFitRepublic

*Endurance will be the same workout as the daily workout today!  Enjoy!

Conditioning AND Endurance WOD – 35 min cap

*2 scores!  Total time of WOD with bike included and time of 30 calorie bike! (can’t relax on that bike at the end now 😉

*Coaches please line bikes tight up against front facing class with back to clock, and line boxes tight up to front of bikes, all at the front, then place a cones in the parking spot outside and beside the road!

4 Rounds for time of…

18 Box Jumps 24/20

12 Shoulder to Overhead 155/105

6 Burpee Bar Muscle Ups

200m Med Ball Run  20/14

Buy Out: 30 Cal Bike

*Scale box jumps with a smaller bow or stacked bumper plates or line jumps

*Scale Burpee Bar Muscle ups with 1 burpee + 2 Chest to bar, Pullup, or Jumping Pullups

*Med ball must never touch the asphalt, please put down inside near dumbbells

Post 2 scores!  Total time of WOD and time of 30 calorie bike separately!  (If you hit the time cap, just add 1 second per rep not completed onto the time cap! ex-35:08 (8 reps left)