W.O.D. and Endurance Thursday 6/14/18

New “Learn To CrossFit” Cycle Starting June 19th!

If you have any friends or family you think would be interested, have them come join us this coming Tuesday night, June 19th at 6:30PM,  for our “Learn To Crossfit” class! Join other newbies for a nine class tutorial of who CrossFit Republic is, learn the foundational movements in CrossFit, the proper technique for each movement, and all with a small workout to wrap each session up.  This will get you ready to join the regular group classes!  Now is your time!  

#Fitness4Everyone

Conditioning WOD – 19 minutes

*3 scores

*Look for high intensity in each AMRAP

*Coaches- please line rowers up near door along front rig for endurance. Also divide class into 3 groups if needed on each workout, and rotate through accordingly

As many rounds + reps as possible in 5 minutes of…

9 KB Swings 70/55
9 Burpees

Rest 2 minutes

As many rounds + reps as possible in 5 minutes of…

9 KB Alt Snatch 70/55 R/L = 2
9 Box Jumps 24/20

Rest 2 minutes

As many rounds + reps as possible in 5 minutes of…

9 KB Goblet Squats 70/55
9 Burpee Box Jump Overs 24/20

Post 3 scores!  One for each AMRAP!

CFR Endurance WOD – 35 min cap

*Coaches – consider starting the endurance wod 10 minutes before the daily wod

*For newbies –An endurance class is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.

For time…

800m Run

200m Single KB Farmer’s carry 55/35

800m Row

20 KB Swings 55/35

800m Run

20 KB Goblet Squats 55/35

800m Row

20 Burpee Box Overs 24/20