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